In today’s modern age, there is a canned option for just about everything. The same is no different when it comes to sweet potatoes. But is it possible for canned sweet potatoes to be just as nutritious as fresh sweet potatoes?
I am here to help answer that question. I will be doing a side-by-side comparison of canned sweet potatoes versus fresh. To keep the comparison fair, I will be comparing canned sweet potatoes with no other added ingredients or sweeteners versus fresh sweet potatoes that have been cooked without the skin and no added salt.
The serving size of canned sweet potatoes is slightly larger than the serving size of fresh, cooked sweet potatoes so I will be making a weight-for-weight comparison of a serving size of 100 grams for each.
What are Canned Sweet Potatoes?
If you have found yourself staring at a can of sweet potatoes wondering if it really is sweet potatoes, you don’t have to wonder any longer. What are canned sweet potatoes?
Canned sweet potatoes are sweet potatoes that have been cooked and put into an aluminum can. You can buy them mashed, sliced, diced, in syrup or without, and even with other spices such as cinnamon.
Canned sweet potatoes are a great option for those days when you want something healthy but don’t have the time to wash, peel, cut, and boil fresh sweet potatoes. You simply open the can and add it to any recipe or you can eat it out of the can.
Nutritional Comparison
Canned sweet potatoes do lose some nutrients in the cooking process because they are cooked rapidly at a very high temperature but let’s see how it compares to a fresh baked sweet potato.
Sweet potatoes are naturally low in fat, however, fresh sweet potatoes are lower in calories and carbohydrates but contain more fiber. Canned sweet potatoes contain slightly less sugar than fresh sweet potatoes because some sugar is lost in the cooking process.
Nutrition Type |
Canned Sweet Potatoes (100g) |
Fresh Sweet Potato (100g) |
|
Calories |
101 kcal |
90 kcal |
|
Protein |
1.98 g |
1.37 g |
|
Sugar |
5.45 g |
5.74 g |
|
Carbohydrates |
101 kcal |
76 kcal |
|
Fiber |
1.7 g |
2.5 g |
The chart below shows the vitamin and mineral comparison of canned sweet potatoes versus fresh. You can find a more comprehensive list on the FoodData website.
Canned sweet potatoes contain higher amounts of calcium, iron, and magnesium while fresh sweet potatoes have more potassium, vitamin A, and carotene.
Nutrition Type |
Canned Sweet Potatoes (100g) |
Fresh Sweet Potato (100g) |
|
Calcium |
30 mg |
27 gm |
|
Iron |
1.33 mg |
0.72 mg |
|
Magnesium |
24 mg |
18 mg |
|
Potassium |
210 mg |
230 mg |
|
Vitamin C |
5.2 mg |
12.8 mg |
|
Vitamin A |
8700 IU |
15700 IU |
|
Carotene |
5220 µg |
9440 µg |
|
Vitamin E |
1.09 mg |
0.94 mg |
|
Vitamin K |
2.4 µg |
2.1 µ |
Uses Comparison
Canned sweet potatoes are already cooked so can it be used the same way as fresh sweet potatoes?
Yes, canned sweet potatoes are just as versatile as fresh sweet potatoes. Any dish that requires fresh, skinless sweet potatoes can be substituted for canned sweet potatoes. Canned sweet potatoes contain more moisture than fresh baked sweet potatoes so check your liquid measurements when baking.
Here are some simple ways to incorporate canned sweet potatoes into your meals.
- Sweet potato casserole: In a casserole dish, mix one can of sweet potatoes, and add a TBSP of butter and a little brown sugar. Bake until heated through.
- Add canned sweet potatoes to your morning smoothie for a dose of Vitamin A and Carotene.
- Use canned sweet potatoes to make sweet potato bread, sweet potato pie, and even sweet potato biscuits.
- Make a healthy vegan soup by mixing a can of sweet potatoes with vegetable or chicken broth. Stir over low heat, adding salt and spices to your taste. Pair with a toasted baguette.
- Sneak some extra fiber and vitamins in your kids’ macaroni and cheese. Add a few tablespoons to the cooked noodles. The color of sweet potatoes will blend in with the cheese!
The best part about using canned sweet potatoes is that you don’t need to peel or cook anything. The sweet potatoes are ready to use right out of the can.
Storage and Availability
Sweet potatoes, in any form, are available at every grocery store. They are in high demand in the winter months but you can find sweet potatoes any time of year.
Canned sweet potatoes have an extended shelf life that makes them great to keep in your pantry. They are also a healthy option when stocking up on emergency supplies. You don’t have to worry about cooking canned sweet potatoes and they are ready to eat right out of the can.
Fresh sweet potatoes need to be stored where it is cool and dark. If stored properly, they can last about a month before they need to be cooked or thrown out.
Another way to always have fresh sweet potatoes on hand is by freezing them. First cook the sweet potatoes and then store them in an air-tight container. If properly frozen, they can stay frozen for up to one year.
Flavor/Texture Comparison
It’s nice knowing the nutritional information of the foods we eat but, if we’re honest, the final decision often comes down to whether it tastes good or not. Regardless of how healthy something is, if we don’t like how it tastes, we are not going to eat it.
The biggest difference in flavor will be if you purchase canned sweet potatoes that have added ingredients such as sodium and sugar. These ingredients will alter the taste and nutritional value of canned sweet potatoes.
There is no difference in flavor and texture when it comes to canned sweet potatoes versus fresh sweet potatoes. Canned sweet potatoes are fresh sweet potatoes that have been cooked and had their skin removed. They taste the same, whether canned or freshly cooked.
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