Did you know ?
- 1 Sweet potatoes are not related to regular potatoes.
- 2 They come in orange, purple, white, and even yellow varieties.
- 3 Sweet potato leaves are edible and used in many cuisines.
Sweet potato
Sweet potatoes are nutritious, starchy tuber vegetables with a naturally sweet flavor and creamy texture. Available in a variety of colors, they are enjoyed worldwide in savory and sweet dishes.
View other Tuber vegetables
Nutrition
Detailed nutritional values of sweet potatoes
Section titled “Detailed nutritional values of ”Values of an average sweet potato (~130g) - raw :
| Calories | 112 kcal |
| Proteins | 1.7g |
| Carbohydrates | 22g |
| of which sugars | 5.5g |
| Fiber | 3g |
| Fats | 0.1g |
Vitamins and minerals
Main vitamins
Main minerals and trace elements
Nutritional values may vary depending on variety, ripeness, and growing conditions.
Ripeness
How to know if a sweet potato is ripe ?
Section titled “How to know if is ripe ?”
Perfectly ripe
A ripe sweet potato is plump, firm, richly colored, and sweet in flavor.
How to recognize this state :
- Full size and weight for the variety
- Smooth, firm skin with vibrant color
- Sweet, earthy aroma
- No green or pale patches
- Uniform shape
- No cracks or bruises
- Easy to cut but not soft
- Starchy, creamy interior when cooked
Advice for ripe products
Harvest sweet potatoes at maturity and cure them for 1–2 weeks to enhance sweetness and shelf life.
Selection
How to choose sweet potatoes ?
Section titled “How to choose ?”To choose quality sweet potatoes at the supermarket or market :
- Select sweet potatoes that are firm and heavy for their size
- Look for smooth, unblemished skin
- Avoid cuts, bruises, or soft spots
- Choose medium-sized roots for even cooking
- Avoid sprouting or shriveled sweet potatoes
Storage and ripening
How to store and ripen sweet potatoes ?
Section titled “How to store and ripen ?”How to store sweet potatoes ?
- Store sweet potatoes in a cool, dark, well-ventilated place (not in the fridge).
- Keep them dry and avoid plastic bags to prevent moisture buildup.
- Cure freshly harvested sweet potatoes at 25–30°C (77–86°F) with high humidity for 1–2 weeks.
- Properly stored, sweet potatoes can last up to several months.
How to ripen sweet potatoes ?
Sweet potatoes are harvested when mature and cured to develop sweetness
- Leave sweet potatoes in the ground until fully grown and skin is set.
- After harvest, cure in a warm, humid place for 1–2 weeks to enhance sweetness.
- Store at room temperature away from sunlight.
- Do not refrigerate raw sweet potatoes.
- Use promptly if sprouting or softening occurs.
Health
Health benefits of a sweet potato
Section titled “Health benefits of ”- Exceptionally high in vitamin A (beta-carotene)
- Rich in vitamin C and antioxidants
- Supports healthy vision and immune function
- Good source of fiber for digestive health
- Supports heart health with potassium and magnesium
- Naturally gluten-free and low in fat
Origin
What is the origin of sweet potatoes
Section titled “What is the origin of ”Sweet potatoes are native to Central and South America, where they have been cultivated for over 5,000 years. They spread to Polynesia, Asia, and Africa through ancient trade routes and are now a staple crop worldwide. Sweet potatoes thrive in warm, tropical, and subtropical climates.
Regions of origin
- Central America
- South America
- Polynesia
- Asia
Recipes
Cook a sweet potato according to its ripeness
Section titled “Cook according to its ripeness”Unripe
- Sweet potato leaf soup
- Young sweet potato tempura
- Sweet potato greens smoothie
Perfectly ripe
- Sweet potato fries
- Sweet potato mash
- Sweet potato and black bean chili
Overripe
- Sweet potato pancakes
- Sweet potato muffins
- Sweet potato gnocchi
F.A.Q
Frequently asked questions
Section titled “Frequently asked questions”Warnings
Warnings and precautions for sweet potatoes
Section titled “Warnings and precautions for ”- Do not refrigerate raw sweet potatoes; cold damages their texture and flavor.
- Discard any with mold, sour odor, or mushy spots.
- Sweet potatoes are high in vitamin A—excessive intake may cause issues in rare cases.
- People with kidney problems should moderate intake due to potassium.
- Green or sprouting sweet potatoes may taste bitter—remove sprouts before cooking.
- Some people may have rare allergies to sweet potatoes.
Do not confuse with
Often confused, but yams are starchier, less sweet, and have rough, dark skin.
Not related botanically; potatoes are less sweet and have thinner skin.
A starchy tuber, toxic if not cooked properly, unlike sweet potato.