Sweet potatoes are a versatile vegetable that comes in a variety of shapes and colors. The skin of sweet potatoes varies from white, red, purple, brown and yellow, while the inside of a sweet potato is either orange, purple, yellow or white. Although orange sweet potatoes are the most common, white sweet potatoes are gaining in popularity due to their nutritional value and mild flavor. Here is everything you need to know about what a white sweet potato is and how you can incorporate it into your diet.

White sweet potatoes can be fixed into sweet and savory creations.

Nutritional Facts

Sweet potatoes have gained a reputation for being high in Vitamin A, starches, and digestible carbs, making them the perfect veggie for managing blood sugar. According to the USDA, every 100 grams of white sweet potato contains:

  • 2 grams protein
  • 3.3 grams dietary fiber
  • 33% Vitamin C
  • 25% Manganese
  • 384% Vitamin A

White sweet potatoes also have an assortment of nutrients (such as B vitamins), contain small amounts of minerals, like copper, and feature resistant starch. Based on its nutritional profile, white sweet potatoes can help regulate blood glucose levels and promote digestion. They are also good for the heart, hair, and skin. Although white sweet potatoes are not the most nutritional of the sweet potato family, they do contain many beneficial nutrients. When it comes to nutritional value, however, the orange sweet potato has the advantage. Not only does it have more antioxidants, but it also has beta-carotenes, which are transformed into vitamin A insider your body.


White sweet potatoes feature a milder taste than their orange counterparts. Many people have compared the taste of white sweet potatoes to that of roasted chestnuts. If you think orange sweet potatoes are too strong, white ones might be the perfect substitute due to their mild flavor, but it really all depends on the dish. As a general rule of thumb, you can substitute white sweet potatoes with any regular sweet potato recipe.

Roasted white sweet potatoes are crispy on the outside and creamy on the inside.


White sweet potatoes have been described as crumblier in texture because they do not hold as much moisture as orange ones. They are also a bit fluffier (which makes them great for mashed potatoes) and taste starchier than other varieties. Because of their crumbly texture, a little more care is required when cooking with white sweet potatoes. This includes adding milk or water to help keep them moist and a consistent color.

White Vs Orange

White sweet potatoes are very similar in makeup to orange sweet potatoes. The biggest differences are in taste, texture and nutritional value. White sweet potatoes are the least nutritional in the family, while purple ones contain the most antioxidants. White sweet potatoes also tend to spoil faster and are best purchased without any bruises.

Purple sweet potatoes can be prepared just like the regular variety.

Recipe Ideas

How To Cook White Sweet Potatoes

White sweet potatoes can be boiled, steamed, mashed, fried or roasted. You can remove their skin by boiling or steaming them, though they will discolor if they are not covered in water after the skin is removed. Other than that, you can pretty much substitute white potatoes in any sweet potato dish.

Mashed White Sweet Potatoes

White sweet potatoes are great as a mashed potato dish. Start by peeling the potatoes and boiling them in water. Once the water is boiling, add salt and continue cooking until the potatoes become soft. Drain the potatoes and mix with more salt, pepper, milk, and butter. Mash the mixture until it is smooth and serve with some hot pepper and green onions.

Mirin And Honey White Sweet Potatoes

This recipe is great for making a side dish that pairs well with an assortment of entrees, including roasted turkey and pork chops. Begin by placing the potatoes in the microwave for about 5 minutes. This makes peeling them a lot easier. Then mix together some honey, mirin, salt, and vinegar in a bowl. Peel and cut the potatoes in large, round pieces and add them to the bowl. Then caramelize the potatoes for around 30 to 35 minutes or until they are soft inside. Serve the dish with some melted butter and season to taste.

A baked sweet potato can be served next to a regular baked potato.

White Sweet Potatoes Roasted

Roasting white sweet potatoes is great because they can be used as an appetizer or a snack in-between meals. With white potatoes being low in carbs and fat, they make an excellent treat with some added nutritional value. All you need for this recipe is some white sweet potatoes, red onions, rosemary, olive oil, parmesan and sea salt. Start by cutting the potatoes into pieces approximately one inch in size. Toss the pieces in oil and then mix with the rosemary. Place the potatoes in the oven at 400 degrees for about half an hour. Serve with parmesan and salt to taste.

White Sweet Potato Pie

A white sweet potato pie is great for almost any occasion --- and it's super easy to make. Begin by bringing the potatoes to a boil then peel and mash when they are soft. Add some milk during the mashing to make everything moist. Then melt 1 stick of butter, add 22 eggs and 2 cups of sugar and mix it together. Once it becomes creamy, add 2 tablespoons of flour and the potatoes. Mix everything together and add it to a pie crust. Place the pie in the oven (300 degrees) until it turns golden and firm.

Sweet Potato Fries

Apart from roasting and boiling them, white sweet potatoes are great for frying as a side dish. Start by turning the oven to 450 degrees and cutting the potatoes into thin, square strips. In a separate bowl, mix 1/4 cup of orange juice and 1 tablespoon of oil, 1/2 teaspoon of ground ginger, 1/4 teaspoon of cayenne pepper and salt. Allow the mixture to cook on the stovetop for a few minutes until it gets thick. After that, toss the potatoes in the mix and lay them out on a baking sheet. Bake the potatoes for around 10 to 15 minutes, or until they are crispy and brown.

Easy, Expert Upgrades For The Things That Bother You The Most About Your Home Easy, Expert Upgrades For The Things That Bother You The Most About Your Home
We Tried Goli's New Ashwagandha Gummies We Tried Goli's New Ashwagandha Gummies
Is Capital One Shopping Too Good to Be True? Is Capital One Shopping Too Good to Be True?