Nutrition facts of sweet potatoes

Sweet potatoes are more or less elongated tubers, very thin skin. The flesh of this vegetable oscillates from white to purple, passing through all the shades of orange. If all varieties are edible, we usually agree that the sweet potatoes of purple orange are the most tasty and are also those that contain the most nutrients. In Quebec markets, there are several varieties of American sweet potatoes: Covington, Beauregard, Evangeline and Marasaki.

Season: Sweet potatoes are available year-round in all grocery stores.

Interesting information: A research conducted at the University of North Carolina concluded that the carotenoid content of the sweet potato increased by 18% after 8 months of storage.

Purchase guide for sweet potatoes

To choose sweet potatoes, must ensure that they are:

Preferably, the flesh must be of a beautiful orange color quite uniform


The sweet potato is more fragile than the potato. It keeps one week at 10 days in a cool and dry place, safe from light.

it is best not to refrigerate this vegetable unless it is cooked to avoid a change of texture

Health benefits of sweet potatoes

Less caloric than the traditional potato, sweet potato is a delicious food that wins to be asked more often on the table. A portion of 160 g (a medium size tuber) contains only 160 calories, while stalling the stomach!

The sweet potato contains:

  • Starch
  • Antioxidants
  • Vitamin A, B, C, D
  • Copper
  • Manganese
  • Carotene that improves the complexion

Culinary tips of sweet potato

The sweet potatoes decorate a large number of recipes, but they can also be used in support for your roasted meat and fish. In this case, we can cook for water or steam, in the oven, to the pan after cutting them in slices or pieces.

The peel is edible and contains a lot of nutrients, so it is preferable to keep it, after having brushed it. And even if you decide not to eat the skin after cooking, you will have won some of its benefits by keeping it on the vegetable during cooking.

The sweet potato can also be tasted:

  • In soups, soups, and vegetable creams.
  • In the stews, the boiled, the fireproof. On the other hand, they must be included in the recipe about 30 minutes before the end of the cooking, otherwise, they will become soft and will melt in the sauce.
  • In quiches, omelettes and friatattas.
  • Pure, with other vegetables (potatoes, carrots, squash, celery-rave) or alone.
  • Beauty, with onions, fresh coriander, and season with pepper and cumin.
  • In gratin and pans.
  • In fries and chips.
  • You can grate the flesh and make small cakes, like the röstis.
  • We can integrate the flesh cooked and reduced into puree into brioches, sweetbreads, muffins, cakes, pancake appliances, cookies, pudding, etc.
  • We also do blanks, burned creams, and other integrates.
  • You can make jams, marmalades and fruit paste.


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