Vegetable | Vegan Vegetarian Gluten Free Low Sodium Low Fat

Sweet Potato

Ipomoea batatas Allergen-Free
sweet potato

Sourcing & Taxonomy

  • Family Convolvulaceae
  • Primary Cuisine Global (American Southern, Caribbean, Asian)
  • Seasonality Fall-Winter
  • Source Sweet potato plant root

The Forktionary Angle

"The Golden Gem of the Earth"

Definition

A starchy, sweet-tasting root vegetable, rich in vitamins and fiber, known for its vibrant orange flesh.

Sensory Profile

TasteSweet, Earthy, Nutty (when roasted)
TextureStarchy, Creamy (when cooked), Firm (raw)
AromaEarthy, Mildly sweet, Rooty
AcidityLow

Technical Metrics

Global Production

~90 million metric tons/year

Ideal Storage Temp

55-60°F (13-16°C)

Vitamin A Content

>100% DV per 100g (as beta-carotene)

Nutrition Facts

Per 1 medium (114g)
Calories86 kcal
Total Fat0.1 g
Saturated Fat0 g
Trans Fat0 g
Cholesterol0 mg
Protein1.6 g
Total Carbohydrate20 g
Dietary Fiber3 g
Total Sugars4.2 g
Calcium30 mg
Iron0.6 mg
Potassium337 mg

Chef’s Secret

Roasting sweet potatoes with their skin on intensifies their sweetness and develops a delicious caramelized exterior while keeping the interior moist.

Substitutions

Best Match

Butternut squash

1:1

Similar sweetness and texture when cooked, good for roasting or mashing.

Carrots

1:1

Offers similar sweetness and beta-carotene, but different texture (more firm).

Yams (true yams, Dioscorea species)

1:1

Often confused; true yams are starchier and less sweet, but can substitute for texture.

Pumpkin (canned puree)

1:1 (for pureed uses)

Good for pies, soups, or baked goods where a sweet, pureed vegetable is needed.

Buying Guide

Choose firm, blemish-free sweet potatoes. Store in a cool, dark, well-ventilated place, not in the refrigerator.

Flavor Pairings

Cinnamon nutmeg ginger brown sugar maple syrup pecan sage rosemary pork chicken.

Recipes Using Sweet Potato

Lunch Time To Make Healthy 2 Preparation

30 Minute Seasoned Sweet Potato Yam Fries Baked Not Fried

Craving crispy, zesty fries without the guilt? These baked sweet potato and yam fries are ready in just 30 minutes! Perfectly seasoned with a hint of spice, they're the ideal side dish for veggie burgers, salads, or any meal needing a delicious and healthy boost. Even sweet potato skeptics will be hooked! #sweetpotatofries #yamfries #bakedfries #healthyfries #easyrecipe #30minuterecipe #vegan #vegetarian

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Vegetarian Dietary Stews Vegetables

African Peanut Stew

This hearty and flavorful African Peanut Stew recipe is a labor of love, inspired by a Rochester, NY restaurant! Years in the making, this recipe delivers a rich, nutty stew perfect for a cozy night in. Serve with crusty bread for dipping or add brown rice directly to the stew for extra heartiness. Get ready for a taste of Rochester!

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60 Minutes Or Less Picnic Course Beef

African Piri Piri Kabobs

Fire up your grill for these flavorful African Piri Piri Kabobs! Tender sweet potatoes and your choice of venison or beef are marinated in a fiery piri-piri spice blend, then grilled to perfection. This recipe delivers a delicious blend of sweet and spicy flavors, perfect for a summer barbecue or a weeknight dinner. Get ready for an explosion of taste!

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Dinner Party Easy Cuisine Occasion

Aloha Sweet Potatoes

Capture the magic of a Hawaiian luau with these irresistible Aloha Sweet Potatoes! Inspired by the delectable sweet potatoes served at Honolulu's Hale Koa Hotel, this recipe delivers a taste of paradise. Sweet and caramelized, these tender potatoes are glazed to perfection with brown sugar and butter, then topped with a sprinkle of coconut for a touch of tropical flair. Easy to make and guaranteed to be a crowd-pleaser!

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Main Dish Stews Main Dish 4 Hours Or Less

Amazing Chicken Stew

After years of browsing and testing recipes, I'm thrilled to finally share my own delicious Chicken Stew! This hearty and flavorful stew is perfect for a cozy night in and is guaranteed to become a family favorite. Get ready to experience a taste sensation – tender chicken, perfectly seasoned vegetables, and a rich, comforting broth. This recipe is a culmination of inspiration from this wonderful community, and I hope you enjoy it as much as I do!

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4 Hours Or Less Side Dishes Occasion Dietary

Apple Sweet Potato Scallop

Warm up your autumn evenings with this irresistible Apple Sweet Potato Scallop recipe! Sweet and savory, this heavenly side dish features tender sweet potatoes and crisp apples, perfectly complemented by zesty orange juice and warm cinnamon. Incredibly versatile, you can easily adjust the ingredient quantities to fit your needs. Get ready for a comforting and flavorful experience that will become a family favorite! (Recipe inspiration from Shell Marr)

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Tropical Fruit Oamc Freezer Make Ahead Occasion Preparation

Aruba Duba Do Muffins

Escape to the tropics with these delicious Aruba Duba Do Muffins! Packed with hidden fruits and veggies, these subtly sweet muffins are a healthy and fun way to sneak in extra nutrients. Perfect for kids (and adults!), these muffins are bursting with tropical flavor and are surprisingly good for you. A rsc #8 creation.

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Brunch Salmon Course Time To Make

Autumn Cider Herbed Salmon

This fall-inspired recipe is a family favorite! Using leftover apple cider from your fall orchard visit, this dish creates a delicious and healthy meal the whole family will devour. Succulent salmon fillets are infused with aromatic herbs and baked to perfection. Serve with roasted potatoes, boiled red potatoes, green beans almandine, and a crisp green salad for a complete and satisfying autumn meal. Perfect for a weeknight dinner or a special occasion!

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Heirloom Historical Yams Sweet Potatoes Oven Holiday Event

Autumn Two Potato Scallop

Indulge in the irresistible flavors of fall with this creamy Autumn Two Potato Scallop! Sweet and red potatoes create a delightful harmony in a rich parmesan cream sauce. This easy-to-follow recipe is perfect for a cozy weeknight dinner or a special occasion. Get ready for tender potatoes and a beautifully browned, cheesy top!

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Main Ingredient Equipment Low Fat Healthy

Baked Chicken With Peaches And Sweet Potatoes

This mouthwatering recipe combines juicy chicken with sweet peaches and savory sweet potatoes for a low-fat, healthy, and incredibly flavorful dish. Easy to prepare and perfect for a weeknight dinner or a special occasion, this baked chicken recipe will become a family favorite. The hint of sweetness from the peaches and honey complements the savory chicken and potatoes beautifully. We leave the sweet potato skins on for added nutrients and texture – but feel free to peel them if you prefer! Get ready to be amazed!

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Easy Time To Make Vegetables Easy

Baked Sweet Potato Fries With Garlic Lime Honey Dip

Craving crispy sweet potato fries without the guilt of deep frying? These baked sweet potato fries deliver incredible crunch and savory flavor, without all the extra oil! The secret? A zesty garlic lime honey dip that takes these fries to the next level with a sweet and savory explosion of flavor. Easy to make and perfect for a healthy weeknight dinner or a fun game-day snack!

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Low Sodium Side Dishes Vegetables Middle Eastern

Baked Sweet Potatoes With Apricots And Prunes

Indulge in this autumnal masterpiece! Sweet potatoes are roasted to perfection and then tossed in a luscious honey-orange sauce with plump apricots and prunes. The perfect side dish or light dessert – bursting with flavor and naturally sweet!

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Potatoes Time To Make Winter Easy

Balsamic Honey Roasted Root Vegetables

Impress your taste buds with this easy, budget-friendly Balsamic Honey Roasted Root Vegetable recipe! Perfect for cozy fall and winter evenings, this dish is a delightful blend of sweet and savory flavors. Roast until tender and caramelized, then enjoy it hot or cold – delicious on its own, or tossed with spring greens and a vibrant balsamic or goddess dressing. Easily customizable with your favorite root vegetables like celery root, baking potatoes, or red beets. A stress-free recipe even beginners can master!

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Low Fat 30 Minutes Or Less Vegetables Holiday Event

Banana Sweet Potato Puff Casserole

Indulge in this unbelievably fluffy and delicious Banana Sweet Potato Puff Casserole! A guaranteed crowd-pleaser, especially for kids, this comforting side dish (or dessert!) is packed with sweet potato goodness and the perfect touch of banana. Easy to make and even easier to devour – get ready for a taste of pure comfort!

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Course Vegetarian Presentation Course

Banana Sweet Potatoes

This delightful Banana Sweet Potato Casserole is a comforting and flavorful side dish, perfect for holiday gatherings or a cozy weeknight dinner. Sweet potatoes are mashed to creamy perfection and combined with the sweetness of bananas, a hint of lemon, and a touch of orange juice for extra moisture. This recipe, originally from Mary Wagner of Salt Lake City, Utah, has been slightly adapted for optimal texture and flavor.

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Number Of Servings Course Poultry Chicken

Bbq Marmalade Chicken

Sweet and savory perfection! This BBQ Marmalade Chicken recipe is incredibly easy to make in either your crockpot or oven. The tangy marmalade glaze creates a mouthwatering BBQ flavor that's irresistible. Serve this tender, juicy chicken with steamed broccoli and mashed sweet potatoes for a complete and satisfying meal. Get ready for flavor explosion!

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Low Calorie American Carrots Crock Pot Slow Cooker

Beef Pot Roast Pot Oven Or Slow Cooker

This isn't your grandma's pot roast (unless your grandma was a culinary genius!). This recipe delivers fall-apart tender beef, bursting with savory flavor, cooked to perfection in your oven, on the stovetop, or slow cooker. Forget those pre-packaged mixes – this homemade pot roast is made with simple ingredients, resulting in a rich and deeply satisfying meal perfect for chilly evenings. A true Midwestern masterpiece!

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Dietary Main Ingredient Side Dishes Dietary

Old Fashioned Candied Yams

Experience the irresistible sweetness of our Old Fashioned Candied Yams! This classic recipe delivers tender, caramelized sweet potatoes with a rich, flavorful syrup. Perfect for holidays or any special occasion, this recipe is surprisingly easy to make and will become a family favorite. Get ready for melt-in-your-mouth deliciousness!

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