Sweet potatoes are carbohydrate-rich tubers you can identify by their orange flesh and skin. While sweet potatoes may not be ideal for every diet plan, they do offer a broad range of nutritional benefits, including a high vitamin A content and a large dose of carbohydrates. Boiling sweet potatoes is a good way of cooking the vegetable, as it doesn't add any calories or fat.
Calories
Boiled sweet potatoes are relatively low in calories, as a 100-gram boiled sweet potato provides just 76 calories. That represents less than 4 percent of the daily suggested intake of 2,000, so you can eat boiled sweet potatoes even on a low-calorie diet. It would take just six minutes of jumping rope or five minutes of in-line skating to burn these 76 calories.
Carbohydrates
The primary source of calories in boiled sweet potatoes is carbohydrates. Each 100-gram boiled sweet potato provides 18 grams of carbohydrates, which is 2 grams more than a slice of bread contains. Your body uses carbohydrates as its main source of energy.
Fiber
Boiled sweet potatoes aren't a particularly robust source of fiber, but each 100-gram serving contains 3 grams of this nutrient. Dietary fiber is required for optimal health, as it aids in the management of blood sugar and cholesterol levels, provides feelings of fullness and helps prevent hemorrhoids.
Protein
Boiled sweet potatoes are not rich in protein, with each 100-gram serving containing just 1 gram. Protein is required for optimal health, as your body uses it to build and repair vital tissues. Dairy, meat and seafood are rich sources of protein.
Potassium
Boiled sweet potatoes, as with other types of potato, are rich in potassium. Each 100-gram serving contains 230 milligrams of potassium, which is 11.5 percent of the daily suggested intake of 2,000 milligrams You need potassium for the proper functioning of your nervous, muscular and cardiovascular systems.
Vitamin and Mineral Content
Boiled sweet potatoes are high in vitamin A; a 100-gram serving contains more than three times the suggested daily intake. This serving also contains 21 percent of the daily suggested intake of vitamin C, 4 percent of the daily suggested intake of iron and 3 percent of the daily suggested intake of calcium.
References
- MyFitnessPal: Calories in Sweet Potato - Cooked, Boiled, Without Skin (Sweetpotato)
- MayoClinic.com; Exercise for Weight Loss: Calories Burned in 1 Hour; December 2009
- LIVESTRONG.com MyPlate: Calories in Bread (Arnold)
- Colorado State University Extension; Dietary Fiber; J. Anderson et al.; December 2010
- University of Maryland Medical Center; Potassium; May 2009
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