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Boil the sweet potato
Wash the sweet potatoes, boil them well for 10-12 minutes. Check for doneness by inserting a knife or toothpick in it. Serve them as a snack.
Boiled sweet potato
Boiled sweet potato has 15.7 calories per serving (1 Small Piece) — that's 47.1 calories per 100g. It provides 0.2g protein, 3.6g carbs, and 0g fat. With a high glycemic index (GI: 75), this recipe is suitable for heart health.
Track the exact calories and macros of Boiled sweet potato in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Piece (30 g)
- Calories15.7 kcal
- Carbs3.6 g (14.6 kcal)
- Protein0.2 g (0.8 kcal)
- Fats0.0 g (0.4 kcal)
Nutrition Label
Boiled sweet potato
- Serving Size1 Small Piece (30 g)
- Calories15.7 kcal
- Carbs3.6 g
- Fiber0.6 g
- Sugar0.5 g
- Protein0.2 g
- Fat0.0 g
- Saturated fat0.0 g
- Mono unsaturated fat0.0 g
- Poly unsaturated fat0.0 g
- Cholesterol0.0 mg
- Sodium4.5 mg
Nutrition per 100g
- Calories47.1 kcal
- Carbs10.9 g
- Fiber1.8 g
- Sugar1.6 g
- Protein0.6 g
- Fat0.1 g
- Cholesterol0.0 mg
- Sodium13.5 mg
1 serving = 33.3g
Cooking time: 2 minutes
Serves: 6 persons
Ingredients
Sweet potato brown skin
100 Grams
Water
100 Milliliter
Instructions
1
Glycemic Index
75 High
Likely to produce a faster blood glucose rise; keep portions controlled and pair with protein/fiber.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Boiled sweet potato | Baked Chilagada Dumpa | Baked sweetpotato | Bhajlela ratale |
|---|---|---|---|---|
| Calories | 15.7 kcal | 40.6 kcal | 40.6 kcal | 40.6 kcal |
| Carbs | 3.6 g | 6.6 g | 6.6 g | 6.6 g |
| Protein | 0.2 g | 0.4 g | 0.4 g | 0.4 g |
| Fat | 0 g | 1.4 g | 1.4 g | 1.4 g |
| Fiber | 0.6 g | 1.1 g | 1.1 g | 1.1 g |
| Sugar | 0.5 g | 1 g | 1 g | 1 g |
| Sodium | 4.5 mg | 218.7 mg | 218.7 mg | 218.7 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At 15.7 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety.
Diabetes
Higher glycemic index (GI: 75) means this can cause blood sugar spikes. The refined carbohydrates contribute to rapid glucose absorption. Diabetics should consume smaller portions and always pair with protein and fiber to slow digestion.
Muscle Gain
Low protein content (0.2g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Zero cholesterol and low saturated fat (0g) make this heart-friendly. Low sodium content is ideal for blood pressure management.
PCOS
Moderate-to-high GI (75) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions.
Portion Guidance
Weight Loss
1 Small Piece (~33.3g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Piece (~33.3g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Piece (~33.3g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Piece (~33.3g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Boiled sweet potato stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (31.4-47.1 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Pairing with another high-GI food
Why it matters: Eating rice with another starchy dish doubles the glycemic load, causing sharp blood sugar spikes.
Fix: Choose one carb source per meal. Pair with roti instead of rice, or add a protein-rich side.
Frequently Asked Questions
One serving of Boiled sweet potato contains 15.7 kcal (0.2g protein, 3.6g carbs, 0g fat). That's 47.1 kcal per 100g. You can track exact portions in the Hint app.
At 15.7 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety. Pair with a salad or raita for a filling, low-calorie meal.
Higher glycemic index (GI: 75) means this can cause blood sugar spikes. The refined carbohydrates contribute to rapid glucose absorption. Diabetics should consume smaller portions and always pair with protein and fiber to slow digestion. The glycemic index is 75 (High). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Boiled sweet potato has 0.2g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Boiled sweet potato is light enough for dinner at 15.7 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Boiled sweet potato is low in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Scientific References
Portion control is one of the most effective strategies for managing calorie intake and body weight
Rolls BJ (2014). What is the role of portion control in weight management? International Journal of Obesity.
DOI: 10.1038/ijo.2014.82
