Sweet potatoes

Fresh sweet potatoes

How to select

Choose sweet potatoes that are firm and do not have any cracks, bruises or soft spots.

How to prepare

  • Rinse the sweet potatoes under running water and pat dry. 
  • Sweet potato skin can be left intact or peeled with a vegetable peeler depending on the recipe. 

How to store

Store in a cool, dark and well-ventilated space – like a pantry – where they will keep fresh for up to 10 days.

Peak season


Ways to use

  • Replace white potatoes in a recipe with sweet potatoes, such as potato salad or hash browns.
  • Slice into thin strips and bake sweet potato fries or slice them to create sweet potato chips.
  • Bake, roast, grill, mash, steam, juice, microwave or eat raw.
  • Enjoy a baked sweet potato.
  • Add to stir-fries, soups, and casseroles.

Fun facts

  • George Washington, our first president, grew sweet potatoes on his farm in Mount Vernon, Virginia.
  • Sweet potatoes are often confused with yams but they are not even in the same species!
  • Sweet potatoes originated at least 5,000 years ago.
  • North Carolina is the leading producer of sweet potatoes in the United States.

Nutrition info and facts

One medium sweet potato provides 120% of the daily recommended amount of vitamin A. Sweet potatoes are a good source of potassium to help regulate fluid balance. Leave the skin on, as it's full of nutrients, but be sure to give it a good scrub with a veggie brush before cooking.

1 5" sweet potato = 112 calories, 2 g protein, 26 g carbs, 4 g fiber, 39 mg calcium, 33 mg magnesium, 61 mg phosphorus, 438 mg potassium, 922 µg vitamin A, 11,100 µg beta carotene

Learn more

Growing potatoes in home gardens (UMN Extension)