Discover the Unique Flavor of White Sweet Potatoes: Recipes & Nutrition Facts

white sweet potatoes

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Ever wondered how white sweet potatoes differ from their colorful relatives? With a subtly sweet taste and firmer texture, white sweet potatoes are a staple for those in the know. They are incredibly adaptable in various recipes and carry an array of health benefits. This guide will take you through everything from selecting and storing to cooking and enjoying white sweet potatoes, enhancing your diet with their understated charm of the white sweet potato.

Core Insights to White Sweet Potatoes:

White sweet potatoes are a versatile and nutritious variety, with a milder and sweeter flavor that can be used in both savory and sweet dishes.

They can be baked, roasted, fried, or mashed, and provide a different texture to other sweet potatoes, with a creamier, more crumbly consistency.

Packed with essential nutrients like vitamin C, B6, A, and minerals such as potassium, white sweet potatoes offer numerous health benefits, including improved digestion and better blood sugar control.

Exploring the World of White Sweet Potatoes

Native to the Americas, the sweet potato, potatoes have a rich history dating back thousands of years. The white sweet potato, despite its less vibrant color, is a delicious variety that often gets overlooked. Its creamy white flesh and sweet flavor make it a favorite among sweet potato connoisseurs. In comparison, white and orange sweet potatoes each offer a different taste and texture, making them a versatile option in various dishes.

White Sweet Potatoes

There are many types of white sweet potatoes, each with its unique characteristics. For example, the Japanese sweet potato, with its red or purple skin and sweet flavor, is a popular choice for both sweet and savory dishes. The Hannah sweet potato, another delightful variety, has a tan to off-white skin, creamy-colored flesh, and a slightly starchier texture.

Origin and History

Over 5,000 years ago, the sweet potato and potatoes were first domesticated in the tropical regions of the Americas, with Peru hosting the oldest known remains dating back to 8000 BC. These tubers had extended their reach to the Caribbean and South America by 2500 BCE, eventually making their way to Polynesia, likely through Polynesian voyages.

After the Columbian exchange, sweet potatoes were introduced globally, reaching:

  • England by 1604
  • Philippines during the Spanish colonial period
  • China around 1594 due to a crop failure
  • the Ryukyu Kingdom in the early 1600s
  • Korea in 1764.

Types of White Sweet Potatoes

There are many varieties of white sweet potatoes available. They differ in taste, texture, and appearance. Two common types are the Japanese white sweet potato, known for its creamy ivory flesh and nutty undertone, and the Hannah white sweet potato, recognized for its starchy texture. Among these varieties, the Japanese white sweet potato stands out for its unique characteristics. Hannah white sweet potatoes taste or white potatoes, first commercially cultivated in the 16th century in the United States, have a slightly sweet taste and are often found at farmers’ markets and specialty grocers.

Other white sweet potato varieties include:

  • The O’Henry, with its firm white flesh and slightly sweet taste
  • The less sweet Jersey sweet potatoes with a dry texture
  • The Beauregard, commonly found in U.S. grocery stores, known for its golden-colored skin and sweet flavor
  • The large white sweet potatoes, which are also popular for their unique taste and texture, and are often found among organic sweet potatoes.
White Sweet Potatoes

The Taste and Texture of White Sweet Potatoes

White sweet potatoes offer a unique taste and texture that set them apart from other sweet potato varieties. They’re known for their milder sweetness complemented by slightly nutty undertones. When cooked, the white flesh part of white sweet potatoes becomes creamy and tender, revealing a crumbly and starchy texture.

Their flavor versatility allows them to transition effortlessly between sweet and savory dishes. White sweet potatoes have a more subdued flavor compared to their sweeter, orange sweet potato cousins. They also have a drier, starchier texture than brown sugar.

Flavor Profile

Compared to their more serious orange sweet potatoes and potato counterparts, white sweet potatoes have a milder flavor, making them a superb addition to dishes demanding a balanced flavor profile. The subtle nutty undertones of the white swe potatoet potatoes taste add an extra dimension to your culinary creations, especially when compared to the more familiar orange sweet potato, potatoes and potato.

This milder taste makes white sweet potatoes exceptionally versatile, easily incorporated into both sweet and savory dishes. So, whether you’re a cook looking to reduce the sweetness or a cook who prefer to create a specific balance of flavors within a recipe, white sweet potatoes are an excellent choice.

White Sweet Potatoes

Texture Comparison

In terms of texture, white sweet potatoes are drier and more crumbly compared to the moister, orange sweet potatoes. Their texture is somewhat similar to starchy russet potatoes, but they remain less starchy and drier when cooked.

When roasted, white sweet potatoes develop a toothsome texture that isn’t mushy, making them a desirable addition to a variety of dishes.

Cooking Methods for White Sweet Potatoes

White sweet potatoes showcase their culinary versatility through their adaptability to a variety of cooking methods. They can be:

  • Baked
  • Roasted
  • Fried
  • Mashed

They lend a distinctive flavor and texture to an array of dishes.

Baking is a popular method for cooking white sweet potatoes. It allows their natural flavors to concentrate and shine, providing a satisfying, earthy taste that can’t be beaten. But that’s not all. You can also cut white sweet potatoes into fries, toss them with olive oil and seasonings, and roast them for a crispy, flavorful snack.

Mashing cooked white sweet potatoes is another popular method, often resulting in a creamy and comforting dish that everyone in the family will love.


White Sweet Potatoes

Baking white sweet potatoes involves the following steps:

  1. Preheat the oven to 400°F (200°C).
  2. Wash and peel the potatoes.
  3. Chop them into uniform chunks or wedges.
  4. Toss them with oil and seasonings.
  5. Roast for 25-30 minutes until they turn golden brown and tender.

Their drier texture compared to orange-fleshed varieties makes white sweet potatoes particularly well-suited for baking, where controlling moisture is crucial.


Roasting white sweet potatoes creates a crispy exterior with a soft and enjoyable interior, making it a popular cooking method for this vegetable. For best results, follow these steps:

  1. Cut the sweet potatoes into even pieces.
  2. Toss them with olive or avocado oil, seasoning to taste.
  3. Place them in the oven and roast until they are golden brown and tender.

To ensure even roasting and browning, rotate the baking sheet and flip the potato pieces halfway through the cooking time.

Roasted white sweet potatoes with a crispy exterior


If you’re a fan of fries, you’ll love white sweet potato fries. potatoes taste of white sweet potato fries is made from fried white sweet potatoes. They’re the chosen variety for making delicious oven fries. For a pan-fried version, simple ingredients are used to achieve a perfectly crisp and tasty result. Sweet potato fries can be accompanied with chipotle mayo or a nightshade-free ketchup as a dipping sauce for those avoiding nightshades.

To add a kick to mild flavor to your fries, try flavoring them with a ble mixnd of chili powder, cumin, garlic powder, onion powder, white pepper, and cayenne, and serve with a spicy avocado dip.


To make creamy mashed up white potatoes and sweet potatoes, you can try this recipe with the following recipe variations:

  1. Boil the potatoes until tender and then mash them with seasonings, butter, or cream.
  2. For a Caribbean flair, mash boiled white sweet potatoes with butter, pepper, milk, minced chile pepper, and green onions for a spicy and savory taste.
  3. Add roasted garlic to mashed white sweet potatoes for a comforting side dish.
  4. Add savory herbs like thyme or rosemary to the mashed potatoes, ideal for pairing with roasted meats.
  5. Adjust the richness by using half-and-half or light cream.
  6. Control the spice level by substituting hot chile pepper with minced red bell pepper.

Certain white sweet potato varieties, like Covington and Jewel, have a less stringy texture, making them excellent choices for a smoother mash. There’s even a vegan version of mashed white sweet potatoes by substituting milk with a plant-based alternative or broth and using vegan-friendly margarine instead of butter.

Health Benefits and Nutritional Content of White Sweet Potatoes

Fresh white sweet potatoes in a grocery store

On top of their delicious taste and versatility, white sweet potatoes are also packed with nutritional goodness. A cup (200 grams) of white sweet potatoes contains about 112 calories and 26 grams of carbohydrates, along with approximately 4 grams of dietary fiber. They’re also rich in essential vitamins like vitamin C, B6, and A, and minerals including potassium, manganese, and magnesium.

The benefits of white sweet potatoes include:

  • Promoting regular bowel movements and preventing constipation due to their high fiber content
  • Supporting the growth of beneficial gut bacteria
  • Combating the damaging effects of free radicals with their antioxidants
  • Helping maintain healthy blood pressure levels due to their potassium content
  • Providing a diversity of nutrients, making them a valuable and nutritious addition to your diet
  • Being particularly suitable for individuals on the autoimmune protocol due to their nutritional profile.

Health Benefits

Brimming with numerous health benefits, the white potatoes and sweet potatoes are a fantastic dietary addition. Here are some of their benefits:

  • Lower caloric content compared to regular potatoes aids in weight management
  • Moderate glycemic index provides a stable release of energy and can positively affect blood sugar control
  • May improve insulin sensitivity, which is beneficial for those managing type 2 diabetes
  • High potassium content helps maintain healthy blood pressure levels, aiding cardiovascular health
  • Regular consumption may contribute to reduced cholesterol levels

The benefits of white sweet potatoes include:

  • Essential vitamin C for maintaining a robust immune system and promoting skin health
  • Dietary fiber that supports digestive health by preventing constipation and fostering a healthy gut microbiome
  • Antioxidants like polyphenols and carotenoids that have the potential to lower the risk of chronic diseases, including heart disease and certain cancers.

Nutritional Content

White sweet potatoes are not just tasty; they’re also packed with nutritional goodness. They provide 90 kcal of energy per 100 grams and contain 21 grams of carbohydrates, 1.75 grams of protein, without any total lipid (fat), saturated fat, trans fat, or cholesterol.

These tubers are rich in essential nutrients, particularly vitamin A with 19,200 IU, vitamin C with 19.5 milligrams, offering 35 milligrams of calcium and 0.63 milligrams of iron per 100 grams, alongside other minerals and vitamins.

Each serving has 3.5 grams of dietary fiber, contributing to the daily recommended intake. The total sugars in white sweet potatoes amount to 6.14 grams per 100 grams.

Buying, Storing, and Peeling White Sweet Potatoes

When you’re ready to try white sweet potatoes, it’s essential to understand how to buy, store, and peel them. The regional availability of these tubers influences where and when they can be purchased. When buying, look for a firm texture without any cracks, shrivels, or sprouted eyes to ensure quality. They’re visually paler and less orange than their more orange sweet potato counterparts, bearing a resemblance to brown Idaho potatoes, which can help differentiate them.

To preserve the quality of your white sweet potato fries and potatoes, store them in a glass container in the fridge. While specific and potato peeling tips aren’t provided in the list, it’s generally easier to peel a white sweet potato fries than potatoes after boiling or roasting them.

Buying Tips

When choosing white sweet potatoes, select ones with:

  • smooth, firm skin
  • no soft spots or sprouts
  • no sweet smell (which can indicate decay)
  • medium size
  • heaviness for their size (suggesting good moisture content and freshness)

Choose white sweet potatoes with a uniform shape to ensure even cooking times and consistent texture.

Storing Guidelines

Proper storage is key to maintaining the freshness of your white sweet potatoes. Store them in a cool, dark, and well-ventilated area to maintain freshness for up to two weeks. Do not wash white sweet potatoes before storing to prevent sprouting; keep them dry to prolong their shelf life.

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Curing white sweet potatoes in a warm, humid environment for about 10 days can greatly extend their shelf life. To avoid premature spoilage, don’t store white sweet potatoes next to onions or fruits that produce ethylene.

Peeling Recommendations

Peeling white sweet potatoes is necessary for aesthetic purposes in presentation-focused dishes, ensuring clean cuts and shape maintenance. To peel raw white sweet potatoes properly, utilize a paring knife or vegetable peeler, removing the skin with long, continuous strokes.

Cooked white sweet potatoes can be peeled effortlessly once baked until tender and allowed to cool, as the skin will slide off easily.

White Sweet Potato Recipes: From Savory to Sweet

Armed with your in-depth knowledge of white potatoes and sweet potatoes, it’s time to get cooking! Their versatility makes them perfect for a wide range of dishes, from the savory to the sweet.

One unique and delicious treat that showcases the sweet flavor profile of white sweet potatoes is the goguma white sweet potato latte.

Savory Dishes

Savory white sweet potato gnocchi served with herbs

On the savory side, white sweet potatoes can be turned into a creamy and comforting gnocchi dish, served with hazelnut pesto for a gluten-free and dairy-free option. For a savory breakfast, they can be pan-fried to create a crispy sweet potato and hash, complemented with mushrooms, brussels sprouts, and bacon.

In the form of mashed potatoes and sweet potatoes, they provide a starchy base for savory meals like cubed steak with gravy. White sweet potatoes exhibit their versatility in savory meals, pairing well with simple sides like fried okra, peas, coleslaw, baked salmon, or grain-free cornbread.

Sweet Treats

For a sweet treat, the goguma latte mix is a popular recipe that utilizes Kejora Japanese sweet potatoes. This sweet, creamy beverage mix perfectly showcases the unique flavor of white sweet potatoes and can be enjoyed hot or cold, making it a perfect treat for any weather.

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Final Remarks

In this exploration of white sweet potatoes, we’ve learned about their rich history, different varieties, unique taste and texture, various cooking methods, and impressive health benefits. Whether you’re looking to try something new, add a nutritious ingredient to your diet, or simply expand your culinary skills, white sweet potatoes are a versatile and absolutely delicious side choice. So, why not grab a white sweet potato on your next grocery run and start experimenting with this unique and nutritious vegetable?

Frequently Asked Questions

What is the difference between red sweet potato and white sweet potato?

The main difference between red sweet potatoes and white sweet potatoes is their appearance orange flesh and antioxidant content. Red sweet potatoes have reddish-brown skin with orange flesh and contain higher levels of antioxidants, while white sweet potatoes have tan or light brown skin with either white flesh or cream-colored flesh.

Are white sweet potatoes healthier than regular potatoes?

Sweet potato, potatoes and regular potatoes both offer good nutrition, but the sweet potato, potatoes have higher dietary fiber and are a rich source of beta-carotene, which the body turns into vitamin A. While regular potatoes provide more potassium, sweet potatoes are slightly lower in calories and carbohydrates.

Which color sweet potato is healthiest?

The healthiest sweet potato color is orange, as orange it is richest in beta-carotene, which is a powerful antioxidant. Purple sweet potatoes are also healthy food, but orange, as orange they are rich in anthocyanins, another beneficial plant compound.

Can you substitute white sweet potatoes for orange?

Yes, you can substitute white sweet potatoes for the other orange sweet potatoes and potato for potatoes in recipes because they are slightly firmer and starchier, but it will work well.

What are some ways to cook white sweet potatoes?

You can cook white sweet potatoes by baking, roasting, frying, or mashing them, each method offering unique flavors and textures, perfect for various dishes.

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