Skip to main content
Image of Sweet Potato Monthly Page 1
Image of Sweet Potato Monthly Page 2

Sweet Potato Basics

Sweet potatoes are packed with vitamins, minerals, and fiber.

Shop and Save

  • Choose firm, smooth-skinned sweet potatoes without cuts, soft spots, or bruises.
  • Fresh sweet potatoes are likely to be lowest cost and best quality from October to January.
  • Frozen and canned sweet potatoes (yams) are available year-round.

Sweet Potato Math

  • One pound raw fresh sweet potato = 3 cups shredded, cubed, or sliced = 1 3/4 cups cooked, mashed
  • Yellow flesh: texture like baked potatoes when cooked.
  • Orange flesh: usually called yams in the store. Moist and sweet when cooked.

Preparing Sweet Potatoes

  • Fresh/Raw: Serve sticks or thin rounds with your favorite dip, or grate and toss in a salad.
  • Bake/Roast: Prick the skin of whole sweet potatoes several times with a fork. Bake until tender. Depending on size and oven temperature, whole sweet potatoes take 45 - 60 minutes; cubes or sticks take the 20 - 30 minutes.
  • Microwave: Prick the skin of whole sweet potatoes several times. Microwave on high until tender, 5 to 8 minutes for whole sweet potatoes depending on size and amount.
  • Steam: Steam in a basket over boiling water until tender, about 40 - 50 minutes for whole sweet potatoes and 15 - 30 minutes for cubes.
  • Boil: Cook in boiling water until tender, about 35 - 40 minutes for whole sweet potatoes and 12 minutes for cubes.
  • Sauté: Peel and slice or cube. Sauté in a small amount of oil until tender, about 10 minutes.
  • Grill: Slice lengthwise into halves or thick slices. Grill until tender, turning once.
  • Sweet potatoes are often called yams in the united states.

Store Well Waste Less

  • Store in a cool, dark area in an open container or bag that allows air flow. Use within 2 weeks for best quality. Refrigeration of raw sweet potatoes can cause a hard center and an unpleasant taste.
  • 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 in an airtight bag or container. Use within 10 to 12 months.

Enjoy Sweet Potatoes


Sweet Potato and Orange Muffins

Savory Sweet Potatoes

  • Mash cooked sweet potatoes with enough milk to make creamy. Season with salt and pepper or add a dash of cinnamon or chili powder.

Kids Can!

When kids help make healthy food, they are more likely to try it. Show kids how to:

  • scrub sweet potatoes under cool running water.
  • prick whole sweet potatoes with a fork before baking or microwaving.
  • mix sweet potato cubes with oil and seasonings before roasting.
Was this page helpful to you?