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

Main Ingredient Taste Mood Holiday Event Course

A Very Good Tagine Tajine Vegetarian

Warm up your taste buds with this healthy and flavorful Moroccan vegetarian tagine! Packed with chickpeas, sweet potatoes, apricots, and aromatic spices, this recipe is perfect for a cozy weeknight dinner. Enjoy delicious leftovers the next day! Easily customizable spice levels to suit your preference. #MoroccanFood #VegetarianTagine #HealthyRecipe #ChickpeaRecipe #SweetPotatoRecipe #ApricotRecipe #EasyRecipe #Leftovers

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Served Hot Course Cuisine Preparation

African Potato And Collard Green Stew

Warm up on chilly nights with this hearty African-inspired stew! A vibrant blend of sweet and white potatoes, cauliflower, nutritious collard greens, sweet raisins, and aromatic spices creates a deeply satisfying and flavorful meal. Originating from the south and east of Africa, this recipe is perfect served over fluffy rice, couscous, or quinoa. A comforting and delicious culinary journey awaits!

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Seasonal Low Calorie African Easy

African Sweet Potato And Peanut Soup

A vibrant and flavorful West African-inspired soup, adapted from the Moosewood Cookbook. This hearty recipe combines sweet potatoes, peanuts, and warming spices for a delicious and satisfying meal. Perfect for a cozy night in or a flavorful weeknight dinner. Easily customizable with your favorite fruit or vegetable juices! (Wine, apricot, or tomato juice are great substitutes.)

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Pork Main Ingredient Meat Beef

Ajiaco Cubano

Embark on a culinary journey through time with this authentic Ajiaco Cubano recipe! This hearty Cuban stew, a true reflection of Cuba's rich and diverse heritage, is a celebration of flavors from Indigenous roots to Spanish, African, and Chinese influences. Fernando Ortiz famously described Cuban cuisine as a 'mestizaje'—a vibrant blend of cultures—and this Ajiaco embodies that spirit perfectly. Imagine tender chunks of affordable, Cuban-style cut meat simmering alongside a medley of indigenous root vegetables like potatoes, yuca, malanga, and sweet potatoes, enhanced by the sweetness of pumpkin and turnip, and a hint of exotic spices. This isn't just a meal; it's a story told through every delicious bite. Learn the secrets passed down through generations, from 1925 cookbooks to modern Cuban kitchens, and create a dish that's both comforting and historically significant. Serve with crusty bread and fresh fruit for a truly authentic Cuban experience.

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Preparation Vegetarian Dietary Occasion

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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Number Of Servings Healthy 2 Healthy Low Saturated Fat

Autumn Spiced Sweet Potatoes South Beach

Indulge in the warm, comforting flavors of fall with this delicious Autumn Spiced Sweet Potato recipe, perfect for South Beach Diet phases 2 and 3! Creamy mashed sweet potatoes are infused with autumn spices and crunchy pecans, creating a satisfying and healthy side dish or light meal. This recipe is quick, easy, and guaranteed to become a new favorite.

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Course Vegetarian Occasion African

Baked Garlic Sweet Potatoes

Indulge in the creamy sweetness of these baked garlic sweet potatoes! This irresistible side dish is perfect for holiday gatherings or a cozy weeknight dinner. Did you know sweet potatoes were cultivated in North America long before European colonization? This recipe, adapted from the North Carolina Sweet Potato Commission, elevates this classic with roasted garlic for an unforgettable flavor experience. Easy to make and guaranteed to impress!

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American Course Equipment Presentation

Baked Sweet Potato Chips

Crispy, sweet, and subtly spicy baked sweet potato chips! This easy recipe is a healthier alternative to fried chips, perfect as a snack or side dish. Get ready for a flavor explosion with minimal effort – these chips are unbelievably addictive!

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Dietary Time To Make Course Low In Something

Baked Sweet Potato With Maple Jalapeno Sour Cream

Spice up your sweet potato game! This recipe from Cuisine at Home magazine delivers a delicious balance of sweet, spicy, and tangy flavors. Forget overly sugary sweet potato recipes – this one features tender baked sweet potatoes topped with a vibrant maple-jalapeno sour cream, crumbled bacon, and fresh green onions. It's a flavor explosion in every bite!

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Time To Make Easy 4 Hours Or Less Preparation

Baked Sweet Potatoes With Honey Mint Butter

Indulge in the delightful flavors of fall with this irresistible recipe for Baked Sweet Potatoes with Honey Mint Butter! A perfect side dish to complement your Thanksgiving feast, holiday ham, or roasted turkey, these sweet potatoes are baked to tender perfection and topped with a luscious honey-mint butter that will tantalize your taste buds. Easy to make and guaranteed to impress, this recipe is a must-try for both seasoned cooks and beginners alike.

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60 Minutes Or Less Course Occasion 60 Minutes Or Less

Baked Veggie Chips

Crispy, colorful, and healthy! These baked veggie chips are a delicious and fun snack or side dish, perfect for kids and adults alike. Using seasonal white and sweet potatoes, beets, parsnips, and carrots, this recipe transforms simple vegetables into irresistible crunchy delights. Thinly sliced and seasoned to perfection, these chips are a fantastic way to sneak in extra veggies. Inspired by Nick Jr. Family Magazine.

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Main Ingredient Carrots Potatoes Gluten Free

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 Calorie Hanukkah Holiday Event Thanksgiving

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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Main Ingredient 60 Minutes Or Less Low Sodium North American

Batatas Con Huevos Mexican Comfort Food

A comforting and flavorful Mexican twist on eggs in a nest! Instead of bread, perfectly roasted sweet potatoes cradle fluffy eggs, creating a delicious and satisfying meal. Inspired by a sushi chef's genius improvisation, this recipe is easy to follow and perfect for a weekend brunch or a weeknight dinner. Get ready for a taste of Mexican comfort food heaven!

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Preparation Low Calorie Low Cholesterol Onions

Beef Curry For Crock Pot

This slow-cooked crock-pot beef curry delivers a surprisingly mild and subtly spiced flavor profile. Forget watery curries! This recipe creates a hearty, roast-like dish with tender beef chunks and sweet vegetables. The generous amount of curry powder, slow-cooked to perfection, yields a depth of flavor without overpowering the natural sweetness of the ingredients. No rice needed – enjoy it as is! Perfect for a comforting weeknight meal or a relaxed weekend dinner.

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Dietary Low In Something Main Ingredient Low Carb

Beef Stew Crock Pot

Tender, melt-in-your-mouth beef stew, slow-cooked to perfection in your crock pot! This easy recipe requires minimal prep and yields a hearty, flavorful meal the whole family will love. Perfect for a cozy night in!

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Low Fat Low In Something Healthy 2 Equipment

Green Tomato Sweet Potato Bake

Transform your leftover green tomatoes into a delicious and comforting side dish! This Green Tomato Sweet Potato Bake is perfect for using up those late-season tomatoes or enjoying a unique twist on a classic. Sweet potatoes and green tomatoes create a surprisingly sweet and savory combination, enhanced by warm spices and a touch of brown sugar. This recipe is adapted from an old-fashioned cookbook, promising a comforting and flavorful dish that's perfect for a cozy autumn evening.

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Healthy 2 Course Occasion Low In Something

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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