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

Course Dietary Fruit Breads

A To Z Bread

This incredibly versatile and moist bread is a delicious way to use up leftover frozen berries! Packed with flavor and easy to customize, A to Z Berry Bread is perfect for breakfast, brunch, or a delightful afternoon treat. Make it your own by adding your favorite mix of frozen fruits, nuts, and spices.

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Main Ingredient 4 Hours Or Less Soups Stews Yams Sweet Potatoes

Acorn Squash And Sweet Potato Soup Vegetarian

Indulge in this comforting and flavorful vegetarian acorn squash and sweet potato soup! This recipe, adapted from "1000 Vegetarian Recipes from Around the World," boasts a rich, creamy texture and naturally sweet taste. Easily customizable to be vegan by using soy milk instead of cream. Perfect for a cozy autumn evening or any time you crave a delicious and wholesome meal.

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Cuisine Occasion Dinner Party Time To Make

African Peanut Chicken Soup

Experience a taste explosion with this vibrant African Peanut Chicken Soup! This surprisingly simple recipe combines unexpected flavors to create a rich, creamy, and deeply satisfying soup that's sure to become a new family favorite. Intriguing ingredients meld into a harmonious blend of sweet, savory, and spicy notes. Get ready for a culinary adventure!

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Meat Course Preparation Dietary

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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Low In Something Clear Soups Low Saturated Fat Seasonal

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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Preparation Time To Make 4 Hours Or Less Main Dish

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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Crock Pot Slow Cooker Carrots Seasonal Course

Autumn Sausage Casserole In The Crock Pot

Cozy up with this easy, flavorful Autumn Sausage Casserole, slow-cooked to perfection in your crock-pot! This recipe uses leftover rice, making it a fantastic weeknight meal or a make-ahead dish for busy schedules. We've adapted this recipe for optimal results in a 4-quart slow cooker, avoiding the overflow issues experienced in larger models. Choose your favorite sausage – from classic kielbasa and Italian sausage to spicy andouille or even chicken and artichoke – the possibilities are endless! This recipe can also be easily adapted to be gluten-free with careful sausage selection. Get ready for tender, comforting flavors perfect for fall!

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30 Minutes Or Less Fall Appetizers For 1 Or 2

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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Beginner Cook Healthy 2 Course Main Ingredient

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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Vegetables Main Ingredient Ground Beef Vegetables

Baked Hamburgers And No Dishes To Clean

A retro family favorite, this recipe for baked hamburgers and veggies is a lifesaver for busy weeknights! No dishes? Yes, please! Each serving is individually foil-wrapped for easy cleanup and perfectly portioned for meat-and-potatoes lovers. Get dinner on the table in under 75 minutes with minimal effort – perfect for busy families.

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Low Protein Low In Something Main Ingredient Healthy 2

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 Saturated Fat Low Fat Vegetables Side Dishes

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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Low Protein Healthy To Go Hanukkah

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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Onions Taste Mood Meat Indian

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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Low Calorie Beef Cuisine Meat

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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Easy Easy Crock Pot Slow Cooker Main Dish

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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Beef Occasion European Taste Mood

Beef With Black Olives Pie

Transport your taste buds to Morocco with this fragrant Beef with Black Olives Pie! A rich and savory stew of tender beef, bursting with Moroccan spices, olives, and a touch of heat (optional), all nestled in a flaky homemade pastry crust. Serve with saffron mash for a truly unforgettable meal. Inspired by Sophie Conran's Pies.

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Potatoes Indian Diabetic Potatoes

Bengali Potatoes

A vibrant and flavorful Bengali-inspired sweet potato dish, perfect for diabetics! This recipe uses the aromatic spice blend panch phoron for a unique taste experience. Quick, easy, and bursting with delicious spices, this recipe is a healthy and satisfying meal or side dish. Learn how to make this amazing vegetarian dish today!

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