Produce Spotlight on Sweet Potatoes
Sweet Potatoes are sweet root vegetables that grow underground. They are an excellent source of vitamins A and C and a good source of fiber, potassium, and vitamin B6.
Shopping for Sweet Potatoes
When shopping, choose firm, dry, and smooth sweet potatoes without cuts, sprouts, soft spots, or bruises. Massachusetts-grown sweet potatoes are available from October through January. Frozen and canned sweet potatoes are available year-round.
Common Types
Beauregard – most common all-purpose type, sweet flavor, and orange flesh and skin. They are juicy and good for mashing and baked goods.
Jewel – light orange skin and orange flesh; less sweet than Beauregard. Used for baking, boiling, and casseroles.
Japanese Satsuma – dark purple skin and pale yellow flesh. They have a slight nutty flavor and are denser and starchier than other varieties.
Garnet – also know as red yam. Dark redish-purple skin, sweet flavor, and very moist. Ideal for pies, mashing and casseroles.
Storage and Preparation
- Store unwashed sweet potatoes in a cool, dark area, in an open container or bag that allows for airflow. Do not store whole sweet potatoes in the refrigerator; doing so may cause the center to harden and flavor to become unpleasant. For best quality, use within two weeks.
- Scrub under cool running water just before using.
- Cooked sweet potatoes can be stored in the refrigerator in a covered container for 4 to 5 days.
- Cooked sweet potatoes can be frozen whole, sliced, or mashed. Package them in a freezer bag or container and use within 10 to 12 months.
Serving Ideas
- Cut a sweet potato into slices, toss with vegetable or olive oil, and bake in an oven at 400° F for 20 to 30 minutes to make delicious sweet potato fries.
- Roast or sauté sweet potatoes with other mixed vegetables or add to a casserole dish.
- Add mashed sweet potatoes to your muffin or pancake batter for a healthy breakfast.
Sweet Potato Math
1 pound of raw, fresh sweet potato =
3 cups shredded, cubed, or sliced =
1¾ cups cooked, or mashed
Using Locally Grown Produce
For recipes featuring fruits and vegetables, visit our website https://extension.umass.edu/nutrition/recipes/. To locate places to buy local produce, visit www.mass.gov/orgs/massachusetts-grownand-fresher.
Nutrition Facts
Serving size: 1 large sweet potato; Calories: 112; Carbohydrates: 26 g; Fiber: 3.9 g; Fat: 0.1 g; Saturated fat: 0 g; Sodium: 72 mg