Sweet potatoes are widely loved as a nutritious, fiber-rich, naturally sweet root vegetable. But beyond the familiar orange-fleshed sweet potato, there’s another delicious variety gaining attention among health-conscious food lovers: the boniato sweet potato. Sometimes called Cuban sweet potato, tropical sweet potato, or white sweet potato, boniato is a mildly sweet, fluffy-textured tuber with creamy white flesh and reddish-brown skin.
If you’re counting calories, watching carbs, or building a balanced diet, you may be wondering:
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How many calories are in a boniato sweet potato?
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Is it healthier than regular sweet potatoes or white potatoes?
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Can boniato fit into a weight-loss or diabetic-friendly diet?
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What are the nutrition benefits?
This comprehensive guide answers all of that and more — so you can confidently enjoy boniato as part of a healthy lifestyle.
What Exactly Is a Boniato Sweet Potato?
Boniato is a variety of sweet potato popular in Latin America, the Caribbean, parts of Asia, and increasingly in the United States — especially in Florida and California.
Other common names
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Batata
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Cuban sweet potato
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White sweet potato
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Camote Blanco
Key characteristics
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Skin: Light red, pinkish, or tan
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Flesh: White or cream-colored
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Flavor: Mildly sweet, nutty, less sugary than orange sweet potatoes
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Texture: Fluffy and dry when cooked (similar to russet potatoes)
Because boniato is less sweet, it works beautifully in both savory dishes and light, healthy meals.
⭐ Calories in Boniato Sweet Potato
Let’s start with the most important question.
How many calories are in boniato?
A 1-cup serving of cooked boniato (about 200g) contains approximately:
✔ 180–200 calories
Calories can vary slightly depending on size and cooking method, but generally:
| Serving Size | Estimated Calories |
|---|---|
| 100 grams cooked | ~90–100 calories |
| 1 cup cooked (200g) | ~180–200 calories |
| 1 medium boniato (~250g raw) | ~200–230 calories |
This makes boniato similar in calories to orange sweet potatoes but lower in calories than many fried or processed carb sources.
Boniato Nutrition Facts
Here’s what you get in 1 cup cooked boniato (200g):
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Calories: 180–200
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Carbohydrates: 40–45g
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Fiber: 4–6g
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Protein: 2–3g
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Fat: 0–1g
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Vitamin C: 20–25% Daily Value
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Vitamin B6: 10–15% Daily Value
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Potassium: 15–20% Daily Value
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Magnesium & Iron: Trace to moderate amounts
Key takeaway
Boniato is:
✅ Naturally low-fat
✅ High-fiber
✅ Nutrient-dense
✅ Free of cholesterol
✅ A slow-digesting carbohydrate
All of this makes it a great fit for balanced nutrition and sustained energy.
Boniato vs Regular Sweet Potato: Which Is Lower in Calories?
Most people are familiar with orange sweet potatoes, so let's compare.
| Feature | Boniato | Orange Sweet Potato |
|---|---|---|
| Calories per cup | 180–200 | 180–200 |
| Fiber | 4–6g | 4–8g |
| Glycemic Index | Moderate | Moderate–high |
| Beta-carotene | Low | Very high |
| Taste | Mild, nutty | Sweet, caramel-like |
Calorie difference?
➡️ Very similar.
Neither one is significantly higher.
Main difference
Orange sweet potatoes are richer in beta-carotene (Vitamin A), while boniato has a milder flavor and dryer texture — great for savory dishes.
Is Boniato Sweet Potato Good for Weight Loss?
Short answer: Yes — when eaten in moderation and cooked in a healthy way.
Here’s why boniato can support weight control:
1. High in fiber
Fiber helps:
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reduce hunger
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stabilize blood sugar
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support digestion
2. Low in fat
Almost zero grams of fat naturally.
3. Complex carbohydrates
Provides steady energy without spikes and crashes.
4. Satisfying texture
The fluffy consistency helps you feel full longer.
⚠️ Weight-Loss Tip:
Avoid frying boniato in lots of oil or butter. That can easily double or triple the calories.
Is Boniato Sweet Potato Good for Diabetics?
Boniato has a moderate glycemic index, meaning it affects blood glucose more gently than white bread or sugary foods — but portion control matters.
Best practices:
✔ Pair with protein (chicken, fish, tofu)
✔ Add healthy fats (olive oil, avocado)
✔ Choose boiled, baked, or roasted cooking methods
✔ Avoid sugary glazes or heavy sauces
Always consult a healthcare professional if managing diabetes.
Health Benefits of Boniato Sweet Potato
Beyond calories, boniato delivers meaningful health perks.
1. Supports Digestive Health
Fiber feeds healthy gut bacteria and promotes regularity.
2. Helps Maintain Healthy Blood Pressure
Potassium supports heart and circulatory function.
3. Supports Immune Health
Vitamin C plays a key role in immune defense.
4. Naturally Gluten-Free
Great for people avoiding gluten.
5. Antioxidant-Rich
Even without beta-carotene, boniato contains plant antioxidants that help protect cells from oxidative stress.
Healthy Ways to Cook Boniato Sweet Potato
The cooking method makes a huge difference in calories.
1. Boiled Boniato
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Lowest-calorie method
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Soft and mild
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Great for mashing
Calories remain close to 90–100 per 100g.
2. Baked or Roasted Boniato
Still healthy — especially with minimal oil.
Tip:
Use 1 teaspoon olive oil per serving to keep calories reasonable.
3. Boniato Fries (Healthier Version)
Air-frying or oven-baking works best.
Avoid deep frying — that can push calories over 350–400+ per serving.
Delicious & Healthy Boniato Meal Ideas
🥗 Roasted Boniato Power Bowl
Pair with:
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grilled chicken or tofu
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leafy greens
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chickpeas
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lemon-tahini dressing
Balanced. Filling. Nutrient-dense.
🍲 Cuban-Style Boniato Mash
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boiled boniato
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a drizzle of olive oil
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garlic
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salt & pepper
Comfort food — made lighter.
🍛 Boniato & Veggie Stir Fry
Add fiber-rich vegetables and lean protein for a satisfying meal.
Boniato vs White Potatoes: Calorie Comparison
| Potato Type | Calories per Cup Cooked |
|---|---|
| Boniato | 180–200 |
| Russet Potato | 170–190 |
| Red Potato | 160–180 |
➡️ Calories are similar.
But boniato has slightly more fiber and micronutrients.
Who Should Eat Boniato Sweet Potatoes?
Boniato is great for:
✔ Health-conscious eaters
✔ Athletes
✔ People managing weight
✔ Gluten-free diets
✔ Plant-based eaters
✔ People seeking lower-sugar sweet potatoes
It’s also kid-friendly thanks to its mild taste.
Possible Downsides
No food is perfect — here are considerations.
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High-carb, so portion control matters
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Not as rich in Vitamin A as orange sweet potatoes
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Can spike blood sugar if eaten alone in large amounts
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Must be cooked (never eat raw)
How to Store Boniato Sweet Potatoes
To maintain freshness:
✔ Keep in a cool, dry, dark place
✔ Avoid the refrigerator
✔ Use within 1–2 weeks
Where to Buy Boniato Sweet Potatoes
You can often find them in:
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Latin grocery stores
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Asian supermarkets
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Farmers markets
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Larger U.S. grocery chains in Florida & California
Final Thoughts: Are Boniato Sweet Potato Calories “Healthy Calories”?
Absolutely.
Boniato sweet potatoes provide nutrient-dense calories, meaning you get:
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fiber
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vitamins
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minerals
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long-lasting energy
— without added sugar or unhealthy fats.
Compared to processed carbs, boniato is:
✅ more filling
✅ more nutritious
✅ better for blood sugar
✅ naturally gluten-free
So whether you’re meal-prepping, eating cleaner, or just curious about new ingredients, boniato sweet potatoes are a fantastic addition to a balanced diet.
Key Takeaways
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1 cup cooked boniato = ~180–200 calories
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Similar calorie count to regular sweet potatoes
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High in fiber & vitamins
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Supports digestion and energy
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Healthiest when boiled, baked, or roasted
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Excellent for weight-conscious diets
