On average, a 130g boiled sweet potato contains about 143 kcal. If baked, it’s around 150 kcal, while fried it can be up to 360 kcal. The calorie count varies depending on the cooking method, directly impacting weight. Join My Auris to find out if eating sweet potatoes makes you fat, and what time of day is best to consume them!
How many calories are in one sweet potato?
An average sweet potato weighs about 130g – this is the common size you usually find in markets or supermarkets. According to the sweet potato nutrition chart, the calorie content in 100g of boiled sweet potato is about 110 kcal. Thus, a medium-sized boiled sweet potato (130g) will contain approximately 143 kcal.
If you bake sweet potatoes, the energy will be slightly higher: about 115 kcal/100g, which is nearly 150 kcal for one sweet potato. Fried sweet potatoes, however, can reach up to 280 kcal/100g, or over 360 kcal per potato – a level comparable to high-calorie fast food.
The basic components in 100g of sweet potato include:
- Starch: Approximately 20g, including resistant starch
- Fiber: Approximately 3g
- Protein: Nearly 1.5g
- Fat: Almost none
- Vitamins: Mainly A, C, and B6
- Minerals: Potassium, manganese, and iron
- Antioxidants: High in purple sweet potatoes, especially anthocyanins
Does eating boiled sweet potatoes make you fat?
Eating boiled sweet potatoes does not cause weight gain if consumed correctly and at the right time. They are a natural, low-calorie food, suitable for dieting or as a substitute for refined carbohydrates like white rice. Incorporating boiled sweet potatoes into an eat-clean or low-carb diet will help you balance energy and achieve your weight loss goals sustainably.
If you are looking to lose weight or maintain your figure, boiled sweet potatoes are an effective choice. Here’s why eating boiled sweet potatoes won’t make you fat if consumed correctly:
Low calorie content: Boiled sweet potatoes have an average calorie level of about 110 kcal/100g. In contrast, one cup of white rice can contain up to 200 kcal. With this calorie ratio, sweet potatoes can entirely replace rice to reduce daily energy intake.
Rich in resistant starch and fiber: Sweet potatoes contain about 3g of fiber/100g. The type of resistant starch in sweet potatoes does not cause sudden blood sugar spikes, helping to sustain energy longer and create a lasting feeling of fullness. The GI index of sweet potatoes is about 44 – considered low – which is good for people managing weight and diabetes.
Helps you feel full longer, avoids snacking: Boiled sweet potatoes provide a sustained feeling of fullness due to their high satiation and balanced starch-to-protein ratio. This helps you curb the habit of snacking – a primary cause of obesity.
Abundant source of vitamins and minerals: Sweet potatoes provide vitamins A, C, B6, and antioxidants (especially anthocyanins in purple sweet potatoes). These substances not only boost immunity but also promote effective fat metabolism.
Gluten-free: Suitable for people on a gluten-free diet, aiding in lighter digestion, especially for those with intestinal issues.
Appropriate eating method: Consume boiled sweet potatoes in the morning, replacing greasy or refined carbohydrate breakfasts, to maintain energy throughout the day without gaining weight.
When is the best time of day to eat sweet potatoes for good health?
Below are the best times of day to eat sweet potatoes, analyzed according to nutritional logic and practical use in various diets.
Morning: The golden time to eat sweet potatoes
This is when the body needs energy to start daily activities. Eating sweet potatoes in the morning provides resistant starch – a type of slow-digesting carbohydrate that helps you feel full longer and reduces cravings. Resistant starch also helps regulate the glycemic index (GI), maintaining stable blood sugar.
A reasonable serving is about 130g of boiled sweet potatoes (~145 kcal), combined with a little protein from boiled eggs or unsweetened yogurt. This meal not only balances energy but also helps maintain your figure.
About 60 minutes before sports training
Sweet potatoes are naturally rich in starch and contain sufficient protein (~1.5g/100g), making them ideal for pre-workout energy. Due to their lower calorie content compared to white rice, sweet potatoes provide clean energy, limiting fat accumulation.
You should choose baked or boiled sweet potatoes to retain the highest nutritional value. Avoid fried sweet potatoes, as the added oil increases unnecessary calories.
Afternoon snack to replace fast food
Sweet potatoes help you feel full longer and are low in calories, making them suitable to replace pastries, snacks, or fried foods in between meals. This helps reduce the intake of high-calorie junk food, contributing to energy balance and safe weight loss.
Combining sweet potatoes with a glass of warm water or herbal tea will help aid digestion, especially for sedentary office workers.
Avoid eating sweet potatoes late at night
Although sweet potatoes are good for digestion and easily digestible, eating them after 8 PM can lead to excess energy if you don’t engage in physical activity afterward. Especially with fried sweet potatoes, the calorie content is very high and can easily cause weight gain if eaten close to bedtime.
If you want a light dinner, you can eat boiled sweet potatoes with boiled vegetables or vegetable soup. However, absolutely avoid combining them with high-fat foods or other starches.
