Facts About Sweet Potatoes

By Olivia Hutchinson, RD

Sweet potatoes are a hearty vegetable that can be enjoyed year-round. The growing season peaks during warmer months, but sweet potatoes are an excellent, colorful addition to winter menus because they maintain their quality in colder weather. Sweet potatoes come in a number of varieties—with orange, brown, yellow, or purple skin—and have either orange or white flesh. Unlike potatoes, which are tubers, sweet potatoes are actually root vegetables, like turnips or carrots. Orange sweet potatoes are also frequently mistaken for yams, which are also root vegetables but botanically different. Typically, sweet potatoes with orange flesh are sweeter than their white counterparts, but regardless of color, all types of sweet potatoes can be a nutritious, filling, and versatile addition to any meal.

Nutritional Benefits

While not necessarily ‘healthier’ than regular potatoes, sweet potatoes are full of nutrients. As with most vegetables in the red/orange family, sweet potatoes are high in vitamin A in the form of beta-carotene. Beta-carotene is a carotenoid (orange/red pigment) that acts as a precursor to vitamin A, meaning that it’s converted to vitamin A in the body once consumed. While it won’t give you super vision, vitamin A will help improve your ability to see in the dark. It also plays a role in bone formation, stimulates the production of white blood cells, and helps regulate cell growth and division. Sweet potatoes with orange flesh are higher in beta-carotene than those with white flesh, which is how they achieve their bright color. Just half a cup of sweet potato provides more than 100% of your daily RDA for vitamin A.

Aside from vitamin A, sweet potatoes are also rich in vitamin C and potassium. vitamin C is a powerful antioxidant, while potassium is an electrolyte that helps muscles contract and also supports fluid balance within cells. 

Sweet potatoes bring a healthy dose of fiber to the table, as well. Meeting the daily requirements for fiber helps keep your gastrointestinal tract healthy and functioning properly. The skin of sweet potatoes contains this vegetable’s highest concentration of fiber, so next time you’re preparing them, keep the skin on! 

How to Enjoy

While most are familiar with sweet potatoes in the form of a simple mash or on the holiday table in a sweet, marshmallow-topped casserole, there are endless ways to enjoy this versatile root vegetable.

• For a simple weeknight side dish, chop a few sweet potatoes into cubes, toss in olive oil and your choice of spices, and roast at 400°F for 30-45 minutes, tossing every 10 minutes. Switch up the spices to fit the meal you’re making— rosemary and garlic powder for Italian, or cayenne and Chile powder for Mexican! You can even combine sweet potatoes with bell peppers and onions for a flavorful sweet potato hash or as filling for vegetarian soft tacos. 
• Give traditional nachos a super boost by replacing tortilla chips with sweet potato slices! Thinly slice sweet potatoes and bake at 400°F until crisp, about 20 minutes, flipping them halfway through. Top with all your favorite nacho toppings, like black beans, avocado, jalapeños, and cheese. Return to the oven and bake until the cheese melts!
• Baked sweet potatoes are easy to prep ahead of time and can be prepared as either a quick side or dessert! For sweeter options, try topping with brown sugar and butter, peanut butter and cinnamon, or chocolate chips and mini marshmallows for a variation on s’mores. The options are endless!