Sweet potato (boiled) glycemic index
Sweet potato (boiled) has a glycemic index of 46, which is low. A 150 g serving (1 medium sweet potato) has a glycemic load of 11 (medium).
Also known as: sweet potatoes, yam (US)
- Serving150 g
- Available carbs23 g
- Fiber3.8 g
- Sugars8.6 g
- Protein2.1 g
- Calories114 kcal
Serving: 1 medium sweet potato.
What to know
How you cook sweet potato changes its GI dramatically. Boiled sweet potato averages a low 46, while roasting or baking pushes it above 80 because dry heat breaks starch into maltose.
Glycemic load by portion size
GI stays the same whatever you eat, but glycemic load scales with the amount: eating twice as much doubles the effect on blood sugar.
| Amount | Available carbs | Glycemic load | |
|---|---|---|---|
| 50 g | 7.6 g | 3 | Low |
| 100 g | 15 g | 7 | Low |
| 150 g · 1 medium sweet potato | 23 g | 10 | Low |
| 300 g · double serving | 46 g | 21 | High |
What the studies found
The value of 46 is the mean calculated by the authors of the International Tables of Glycemic Index (2021) across 16 studies. Results range from 41 to 75. That spread is normal: GI changes with variety, ripeness, cooking and processing, and between labs.
Each dot is one study. Green dots followed the ISO 26642 standard method.
- 41 · Jamaica 2008
- 43 · Jamaica 2008
- 44 · Australia 1986
- 45 · Jamaica 2008
- 46 · Jamaica 2008
- 46 · Jamaica 2008
- 46 · Jamaica 2005
- 47 · Jamaica 2008
- 48 · Canada 1981
- 49 · Jamaica 2008
- 49 · Jamaica 2008
- 49 · Jamaica 2008
- 50 · Jamaica 2008
- 60 · Canada 1992
- 61 · Australia 2006
- 75 · Australia 2006
Sweet potato (boiled) compared with other vegetables & tubers
Similar low-GI foods
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Frequently asked questions
Is sweet potato (boiled) low glycemic?
Yes. With a GI of 46, sweet potato (boiled) is in the low range (55 or less).
What is the glycemic load of sweet potato (boiled)?
A 150 g serving (1 medium sweet potato) has a glycemic load of 11, which is medium. Glycemic load combines GI with the amount of carbohydrate in the portion: 10 or less is low, 11 to 19 medium and 20 or more high.
Can people with diabetes eat sweet potato (boiled)?
With a GI of 46 and a medium glycemic load per serving, sweet potato (boiled) can be part of a diabetes-friendly diet with attention to portion size and pairing it with protein, fat or fiber. Everyone responds differently, so talk to your doctor or dietitian about your plan.
How many carbs are in sweet potato (boiled)?
A 150 g serving has about 27 g of total carbohydrate, including 3.8 g of fiber, leaving 22.8 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 17.7 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (150 g) | |
|---|---|---|
| Calories | 76 kcal | 114 kcal |
| Carbohydrates | 18 g | 27 g |
| Available carbs | 15 g | 23 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, Sweet potato, cooked, boiled, without skin (SR Legacy, FDC 168484). Available carbohydrate = total carbohydrate minus fiber.
Sources: Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625–1632. USDA FoodData Central. How we calculate each value: Methodology & sources.
Data last reviewed 2026-09-29.