Sweet Potato (boiled): GI, GL, Carbs & Blood Sugar Impact
Glycemic index of boiled sweet potato (63), glycemic load, carbs per serving, cooking method effects, and sweet potato vs potato for diabetes.
Does Sweet Potato Raise Blood Sugar?
A medium boiled sweet potato has about 27 g of carbohydrate and a published GI around 63 — lower than white potato, but still a starch. The GI rises a lot with roasting or baking (published values up to the 90s).
How to Eat It
Boiled or steamed is the gentler option; roasted sweet potato fries are still fries. A medium sweet potato is a reasonable starch serving for most people.
Nutrition Facts (Sweet Potato (boiled))
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Calories | 76 kcal | 115 kcal |
| Carbohydrate | 17.7 g | 26.7 g |
| Fiber | 2.5 g | 3.8 g |
| Sugars | 5.7 g | 8.6 g |
| Protein | 1.4 g | 2.1 g |
| Fat | 0.1 g | 0.2 g |
Source: USDA FoodData Central (generic food item, per 100 g edible portion). Values may differ from brand-specific products.
Glycemic Index
Published GI: 63 (typical value).
Reported range: 44-94.
Evidence level: Moderate.
Note: Boiled tests lower; roasted or baked can test considerably higher.
Sources: International Tables of Glycemic Index and Glycemic Load Values (2008/2021); University of Sydney GI Database (glycemicindex.com). GI values are reported relative to a glucose reference.
Learn more: What is GI? · What is GL? · GI vs GL
Estimated Glycemic Load
GL ≈ 14.5 per 1 medium sweet potato, boiled (151 g).
Calculation: GI (63) × available carbohydrate per serving (23.0 g = 17.7 g − 2.5 g fiber) ÷ 100. Calculated by DMSafeHaven; formula per standard published GL methodology.
- Cooking method (boiled < roasted)
- Variety
- Portion size
GI values can vary with variety, ripeness, preparation and testing conditions. The value above is a typical published figure, not a universal prediction for every individual or every serving.