Sweet potatoes: Air-fried or Baked for weight loss?

Air-fried, baked or boiled sweet potatoes are great for weight loss, as they contain many nutrients that are involved in energy metabolism and belly fat burning. Also, they’re super filling. A serving can keep us full for hours with fewer than 150 calories!

Air-fried sweet potatoes are the ultimate comfort food.

How many calories?

Above all, sweet potatoes are good for weight loss, as they’re low in calories.

Baked sweet potatoes have 90 calories per 100g.

Boiled sweet potatoes or sweet potatoes cooked in an air fryer have even fewer calories, as they contain more water. They have only 76 calories per 100g. A medium sweet potato has only 115 calories.[1]

Deep-fried sweet potatoes are pretty high in calories, though. They have 182 calories per 100g (or 24 fries).[2]

While dieting, better to avoid consuming too many sweet potato chips as well. Sweet potato chips are a super fattening snack. They contain 532 calories per 100g or 181 calories per package.

Even homemade deep-fried sweet potato chips are high in calories, as they’re high in fat and carbs.

If you want to lose weight, you should avoid French fries and other fried foods, though. Fried foods have many calories. Just a tbsp of vegetable oil has about 125 calories!

Sweet potatoes keep us full for a long time

Moreover, sweet potatoes are good for weight loss because they’re super filling.


First, sweet potatoes are great dietary sources of fiber. A serving provides more than 20% of the Daily Value.

Boiled sweet potatoes contain 2.5 grams of fiber per 100g. A medium sweet potato provides about 3.8 grams of fiber or 13% of the Daily Value. A cup of mashed boiled sweet potatoes contains 8.2 grams of fiber or 29% of the DV.

Baked sweet potatoes have about 32% more fiber, as they contain less water. Baked sweet potatoes contain 3.3 grams of fiber per 100g.

Deep-fried sweet potatoes and sweet potato chips are also particularly rich in dietary fiber. They contain 5.7 grams and 8.8 grams of fiber per 100g, respectively. Although they’re high in fiber, we shouldn’t consume high amounts, though. They’re high in carbs and calories as well. Therefore, they can make you fat.

High fiber intake has been linked to a reduced risk of obesity! Prefer to consume sweet potatoes with the skin on, as it is the most fiber-rich part.

If you enjoy eating sweet potatoes with the skin, you should buy only organic produce, though. Otherwise, the skin may have dangerous pesticide residue. Just to be sure you should wash them with this homemade baking soda solution. It’s much more effective than tap water.

Are suitable for a low-carb diet?

Sweet potatoes consist mainly of carbs. They’re low in protein and contain negligible amounts of fat. Boiled sweet potatoes have 17.7 grams of carbs, 1.37 grams of protein and only 0.14 grams of fat per 100g.

A medium, boiled sweet potato has 26.7 grams of carbs, while a cup of mashed sweet potato contains about 58 grams of carbs.

The cooking method affects the carbohydrate content of food (grams per 100g:

  • boiled sweet potatoes have 18 grams of carbs
  • baked sweet potatoes have 21 grams
  • deep-fried sweet potatoes contain 36 grams
  • chips contain 57 grams

Less water means more carbs and calories! Boiled sweet potatoes have the most water (80%), while potato chips have the least amount of water (less than 5%).

Starch is approximately 39% of the carbs of sweet potatoes, sugars are 43%, and fiber is 18%. Moreover, the main sugar type of sweet potato is maltose. Sucrose is the second-highest sugar type. Sweet potatoes contain smaller amounts of glucose and fructose.

Baked, boiled & air-fried sweet potatoes are good for Weight Loss.Pin

Sweet potatoes aren’t keto-friendly. A serving of boiled sweet potato contains more than 50% of the maximum allowed intake of carbs!

People with diabetes can consume sweet potatoes in moderation. Sweet potatoes won’t spike blood sugar. Boiled and baked sweet potatoes are the best options for people with diabetes. They have the least carbs.[3,4]

Glycemic Index

Additionally, sweet potatoes have a moderate Glycemic Index. It highly depends on the cultivar and the cooking method, though. It greatly varies. Boiled sweet potatoes can have a pretty low Glycemic Index of 44. But, there are baked sweet potatoes with a Glycemic Index up to 94.

Foods with a high Glycemic Index raise the glucose level of the blood. We should mainly consume foods with a Glycemic Index value lower than 69 while dieting.

In any case, the Glycemic Load of sweet potato is less than 19. This is a much more reliable index, as it takes into consideration the amounts of carbs in the food.

Foods with low glycemic load are good for weight control. They tend to be more filling, and don’t spike glucose levels. They should be a key part of any calorie-restricted diet.[5,6]

Vitamins in sweet potatoes burn fat

Furthermore, sweet potatoes are particularly rich in vitamin C (12.7 mg per 100g), potassium (229 mg), vitamin A (784 mcg), and beta-carotene (9,406 mcg).

Actually, sweet potatoes are among the richest foods in beta-carotene and other carotenoids. They contain more beta-carotene than carrots! Carotenoids are beneficial for preserving a healthy body weight. They regulate the formation of body fat tissue.[7]

Moreover, a cup of boiled sweet potatoes contains about 32 mg of vitamin C. This dose is 35% of the DV. Adequate amounts of vitamin C may burn belly fat, regulate glucose, reduce inflammation, and promote the secretion of hormones that burn fat. Hence, vitamin C deficiency may lead to obesity.[8]

Furthermore, a diet high in potassium has been linked to a lower Body Mass Index. Seeds, nuts, fruits and vegetables are the richest natural sources. They can play a significant role in improving body composition, as they’re also packed with crucial vitamins, electrolytes, and antioxidant compounds that are implicated in fat metabolism!

What’s the ideal portion size while on a diet?

The ideal portion size of sweet potatoes while on a calorie-deficit diet for weight loss can vary based on individual factors such as activity level, metabolism, and overall caloric intake.

However, as a general guideline, a serving size of sweet potatoes is typically considered to be around 1/2 cup to 1 cup, depending on the cooking method.

Baked or boiled

Baking or boiling is a healthier option compared to frying, as it retains more nutrients and involves minimal added fats. You can eat a cup a day as part of a healthy, balanced diet.

Sweet or white potatoes for Weight Loss?Pin


Deep-frying adds extra calories and may not be the best choice for a hypocaloric diet. If you choose to indulge occasionally, try to limit the portion to a small serving, such as 1/2 cup.

Air-frying is a much healthier alternative to deep-frying and can be regularly included in a weight-loss diet. A cup a day is the healthiest snack you’ve been looking for. Especially when combined with a filling, low-calorie dip.


You should be very cautious with the portion size of chips. They contain way too many calories. It’s easy to overconsume them. Although homemade baked sweet potato chips can be a healthier option than commercially fried ones, they’re still bad for weight loss.

Limit the portion size to less than 1/2 cup to control calorie intake. Consume chips only occasionally.

Remember that the key to weight loss is not only the portion size but also the overall balance of your diet. Including a variety of nutrient-dense foods and staying within your daily caloric goals are crucial factors.

How to eat sweet potatoes for Weight Loss?

If you want to lose weight, you should eat air-fried sweet potatoes with foods high in protein. Foods high in water, fiber, and protein are the most filling. Sweet potato cooked in an air fryer is 80% water![9]

Effects of Crunchy foods

Food texture plays a crucial role in eating behavior and the management of body weight. Eating crunchy foods like air-fried sweet potatoes could affect satiating hormones, helping us control total energy intake.[10]

Combine with Protein

Therefore, you can eat sweet potatoes with lean meat such as chicken or turkey, seafood such as salmon or shrimp, eggs or Greek yogurt.

However, there is no need to combine them with an animal protein source. There are plenty of plant-based foods rich in protein, such as chia seeds, buckwheat, quinoa, tofu, tempeh, edamame, and beans.

Meal recipe ideas

Here are some healthy recipe ideas with sweet potatoes. They’re ideal for a hypocaloric diet plant, as they’re low in calories. Moreover, they can keep you full for many hours, as they’re packed with fiber and protein. So, you won’t snack. Snacking is a major reason for weight loss failure.

  • Baked sweet potato with grilled chicken: Sweet potato, grilled chicken breast, olive oil, rosemary, thyme. 400 calories, 30 g protein.
  • Sweet potato and salmon patties: Sweet potato, canned salmon, egg, breadcrumbs, dill, lemon. 350 calories, 25 g protein.
  • Roasted sweet potato and turkey skewers: Sweet potato cubes, turkey breast, olive oil, paprika, cumin. 320 calories, 28 g protein.
  • Sweet potato and cottage cheese stuffed peppers: Sweet potato, cottage cheese, bell peppers, garlic, oregano. 250 calories, 15 g protein.
  • Greek yogurt and herb mashed sweet potatoes: Sweet potato, Greek yogurt, chives, parsley. 280 calories, 10 g protein.
  • Sweet potato and chicken stir-fry: Sweet potato noodles, chicken strips, broccoli, soy sauce. 300 calories, 20 g protein.
Benefits of sweet potatoes for Weight Loss.Pin
  • Baked sweet potato with spicy shrimp: Sweet potato, shrimp, olive oil, chili powder, garlic. 330 calories, 25 g protein.
  • Salmon and sweet potato cakes: Sweet potato, canned salmon, egg, breadcrumbs, dill, lemon. 320 calories, 22 g protein.
  • Egg and sweet potato breakfast burrito: Sweet potato, scrambled eggs, whole wheat tortilla, salsa. 280 calories, 15 g protein.
  • Mediterranean sweet potato bowl: Roasted sweet potatoes, grilled chicken, cherry tomatoes, olives, feta. 380 calories, 30 g protein.
  • Herb-roasted sweet potato and salmon: Sweet potato wedges, salmon fillets, olive oil, rosemary, thyme. 350 calories, 30 g protein.
  • Sweet potato and turkey meatballs: Ground turkey, sweet potato mash, breadcrumbs, herbs of your preference. 280 calories, 20 g protein.

Vegan recipe ideas

  • Chia seed pudding with sweet potato mash: Sweet potato mash, chia seeds, almond milk, vanilla extract. 250 calories, 8 g protein.
  • Buckwheat and sweet potato bowl: Roasted sweet potatoes, cooked buckwheat, chickpeas, kale, tahini. 350 calories, 12 g protein.
  • Quinoa-stuffed sweet potatoes: Quinoa, sweet potatoes, black beans, corn, cilantro, lime. 300 calories, 10 g protein.
  • Tofu and sweet potato scramble: Tofu, sweet potatoes, bell peppers, onions, turmeric. 280 calories, 15 g protein.
  • Tempeh and sweet potato stir-fry: Tempeh, sweet potatoes, broccoli, soy sauce, ginger. 320 calories, 18 g protein.
Why do sweet potatoes support Weight Loss?Pin
  • Edamame and sweet potato salad: Roasted sweet potatoes, edamame, cherry tomatoes, arugula, balsamic dressing. 280 calories, 14 g protein.
  • Black bean and sweet potato tacos: Black beans, sweet potatoes, avocado, salsa, corn tortillas. 300 calories, 12 g protein.
  • Sweet potato and chickpea curry: Chickpeas, sweet potatoes, coconut milk, curry spices. 350 calories, 14 g protein.
  • Sweet potato and lentil soup: Red lentils, sweet potatoes, carrots, onions, garlic, vegetable broth. 250 calories, 12 g protein. Lentils are among the healthiest foods you can eat for weight loss! They’re a high-quality vegan protein source!
  • Baked falafel-stuffed sweet potatoes: Baked falafel, sweet potatoes, cucumber, tomato, tahini. 320 calories, 15 g protein.
  • Sweet potato and black-eyed pea salad: Black-eyed peas, sweet potatoes, red onion, cilantro, lime dressing. 280 calories, 13 g protein.
  • Tahini and herb roasted sweet potatoes: Roasted sweet potatoes, tahini, parsley, lemon. 260 calories, 8 g protein.

Note that the calorie and protein content can vary based on specific ingredient quantities and brands. These values are approximations and may need adjustment based on your exact recipe and serving sizes.

Healthy dip recipes for sweet potato chips

Fried sweet potatoes and chips can be a tasteful snack with the right dip or sauce. But common favorite dips can be really fattening, as they have many calories.

You could prepare healthy alternatives instead that provide a flavorful and nutritious accompaniment to sweet potato chips:

  • Greek yogurt herb dip: 1 cup Greek yogurt, 1 tablespoon chopped fresh dill, 1 tablespoon chopped fresh parsley, 1 clove garlic, minced, salt and pepper to taste.
  • Roasted red pepper hummus: 1 cup canned chickpeas, drained and rinsed, 1/4 cup tahini, 1/4 cup roasted red peppers, 2 tablespoons lemon juice, 1 clove garlic, salt and cayenne pepper to taste. Tahini has huge benefits for weight loss.
  • Herbed tzatziki sauce: 1 cup Greek yogurt, 1/2 cucumber, finely diced, 1 tablespoon chopped fresh mint, 1 tablespoon chopped fresh dill, 1 clove garlic, minced, salt to taste.
  • Avocado lime dip:1 ripe avocado, mashed, juice of 1 lime, 2 tablespoons chopped cilantro, 1/2 teaspoon cumin, salt and pepper to taste.
  • Spicy black bean dip: 1 can (15 oz) black beans, drained and rinsed, 1/4 cup salsa, 1 teaspoon ground cumin, 1/2 teaspoon chili powder, juice of 1 lime.

What’s the best time to eat sweet potatoes for burning belly fat?

The timing of when you eat sweet potatoes doesn’t have a direct impact on burning belly fat. Overall dietary choices, portion sizes, and a well-balanced diet play a much higher role in weight management.

However, incorporating sweet potatoes into specific meals and snacks can support a healthy eating pattern. Balanced meals help regulate blood sugar levels and promote satiety, reducing the likelihood of overeating.

Sweet potatoes can serve as a good source of complex carbohydrates, providing energy for your workouts. Eat them a couple of hours before the gym. Also, carbs and carotenoids enhance muscle recovery. Thus, you could incorporate them into your post-workout meal. Especially if combined with a protein source.

How to eat sweet potatoes for Weight Loss?Pin

Moreover, enjoying sweet potatoes as a snack can be a nutritious option between meals. Air-fried sweet potatoes can be your favorite snack.

While there’s no strict rule, some people prefer to limit their carbohydrate intake in the evening. Avoid consuming them right before bedtime. In fact, your dinner should be a couple of hours before bed. If you choose to have sweet potatoes in the evening, consider having a smaller portion and including a protein source.

Who should avoid eating sweet potatoes?

While sweet potatoes are a nutritious and versatile food, there are certain situations or conditions in which individuals may need to limit their intake or avoid sweet potatoes altogether.

Firstly, if you follow a very low-carbohydrate or ketogenic diet may need to moderate your intake of sweet potatoes due to their high carbohydrate content. People with diabetes should also be very mindful of portion sizes.

Some people with digestive issues, such as irritable bowel syndrome (IBS) or certain gastrointestinal conditions, may find that certain high-fiber foods, including sweet potatoes, can exacerbate symptoms.

In such cases, cooking methods like boiling or steaming may be better tolerated.

Individuals with allergies or sensitivities to specific foods should consult with a healthcare professional or a registered dietitian for personalized advice before changing their eating habits.

Can sweet potatoes make you fat?

No, sweet potatoes are not likely to make you fat when consumed in moderation as part of a well-balanced diet.

They have a lower calorie content compared to many other starchy foods and can be a healthy choice for those looking to manage their weight.

However, eating sweet potatoes with high amounts of high-calorie foods, such as butter, vegetable oil, heavy cream, high-fat cheese or meat can make you fat.

White or sweet potatoes for weight loss?

Both can be part of a healthy diet.

Sweet potatoes are richer in fiber and carotenoids and generally have a slightly lower calorie content. Also, the glycemic index (GI) of white potatoes is higher than that of sweet potatoes, meaning they can cause a quicker spike in blood sugar.

Hence, it’s healthier to eat sweet potatoes rather than white potatoes. Even so, white potatoes and even French fries can help you lose weight if you avoid three common eating mistakes.


QUIZ: Sweet Potatoes

How to eat sweet potatoes for Weight Loss?


Can everyone eat sweet potatoes?

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Can sweet potatoes make me fat?

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How many calories do baked sweet potatoes have?

How many calories do baked sweet potatoes have?Pin

What’s the healthiest dip?

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How should I eat sweet potatoes for a lean body?

How should I eat sweet potatoes for a lean body?Pin

Can I eat potato chips while dieting?

Can I eat potato chips while dieting?Pin

How much can I eat a day while dieting?

portion size of sweet potatoes for weight lossPin

What’s the Glycemic Load of sweet potatoes?


Sweet potatoes are rich in…

How many calories are in deep-fried sweet potatoes?

How many calories are in deep-fried sweet potatoes?Pin

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