Many recipes call for fresh sweet potatoes, but you may wonder if canned sweet potatoes can be substituted. The short answer is yes, canned sweet potatoes can generally be swapped for fresh in recipes, but there are some important differences to keep in mind.
Canned sweet potatoes are pre-cooked and processed, which changes their texture and flavor compared to fresh. The canning process also leads to some loss of nutrients. However, canned sweet potatoes still offer nutritional benefits and can be more convenient than fresh.
Here is a detailed comparison of fresh vs. canned sweet potatoes to help you decide when to use each one.
Nutrition
Fresh and canned sweet potatoes have a similar nutrient profile, but some differences in exact amounts.
Macronutrients
Both fresh and canned sweet potatoes are high in carbohydrates. A 100 gram serving provides (1):
| Nutrient | Fresh | Canned |
|---|---|---|
| Calories | 86 | 103 |
| Carbs | 20.1g | 23.5g |
| Fiber | 3g | 3.3g |
| Sugars | 4.2g | 6.5g |
| Protein | 1.6g | 2.1g |
As you can see, canned sweet potatoes tend to be a bit higher in carbohydrates, sugar, and calories because of added syrup during the canning process. However, they are still relatively low glycemic index foods.
Both versions also provide a decent amount of fiber. Canned may be slightly higher due to the canning liquid.
Vitamins and Minerals
One of the biggest differences between fresh and canned sweet potatoes is vitamin content. Some water-soluble vitamins can be lost or leached out during the canning process.
Here is how the vitamin content compares in a baked fresh sweet potato (2) vs. canned sweet potatoes, drained (1):
| Vitamin | Fresh (1 medium potato) |
Canned (1/2 cup) |
|---|---|---|
| Vitamin A | 100% DV | 15% DV |
| Vitamin C | 30% DV | 10% DV |
| Thiamin | 7% DV | 5% DV |
| Riboflavin | 5% DV | 3% DV |
| Niacin | 5% DV | 4% DV |
| Vitamin B6 | 15% DV | 10% DV |
| Folate | 6% DV | 4% DV |
As shown, fresh sweet potatoes offer significantly more vitamin A and vitamin C. They also contain slightly higher amounts of B vitamins like thiamin, riboflavin and vitamin B6.
However, canned sweet potatoes still provide a decent vitamin boost, with 15% DV for vitamin A in just 1/2 cup.
For minerals like potassium, calcium, and iron, the content is comparable between fresh and canned sweet potato varieties. Both offer minerals like (1,2):
- Potassium: around 10% DV per serving
- Calcium: 2% DV
- Iron: 4-6% DV
So in terms of vitamins and minerals, fresh sweet potatoes pack more concentrated nutrient punch. But canned sweet potatoes can still contribute valuable vitamins and minerals to your diet.
Taste and Texture
There are some clear taste and texture differences between fresh and canned sweet potatoes.
Fresh sweet potatoes have a vibrant orange color. Their texture ranges from creamy to dense depending on the variety, and they tend to be slightly sweet and moist.
Canned sweet potatoes look less vibrant, with a muted orange color. They are much softer than fresh sweet potatoes with a smooth, mushy texture. Flavor-wise, canned sweet potatoes tend to be heavier on the sweetness due to added syrups.
Here’s a visual comparison:
| Fresh | Canned |
|---|---|
|
|
So canned sweet potatoes have a softer, almost mushy texture and tend to taste sweeter. The canning process breaks down the potato, leading to this changed mouthfeel.
Whether you prefer the lighter sweetness of fresh or the more pronounced syrupy flavor of canned comes down to personal taste. Both can work well in recipes as long as you account for differences in moisture and sweetness.
Cost and Convenience
Canned sweet potatoes offer more convenience, while fresh sweet potatoes cost less.
Here are some comparisons:
Cost
– Fresh sweet potatoes cost around $0.60 to $1.00 per pound on average. A pound yields about 2-3 medium potatoes.
– A 15oz can of sweet potatoes costs $1.00 to $2.00. Canned versions tend to cost a bit more per serving than fresh.
Convenience
– Fresh sweet potatoes require washing, peeling, chopping, and roasting, steaming or boiling before use in recipes. This extra prep time makes them less convenient.
– Canned sweet potatoes can be used right from the can with no prep needed. You simply need to drain and rinse them.
So fresh sweet potatoes are generally cheaper per serving. But canned sweet potatoes offer more convenience since they are pre-cooked and ready to use.
Cooking Differences
The differences in texture and flavor profile also affect how the two types of sweet potato are used in cooking.
Here are some things to keep in mind:
Baking
Fresh sweet potatoes hold their shape better when baked for recipes like fries, casseroles and pies. Canned sweet potatoes may get too mushy and make the dish overly moist.
For breads and muffins, either fresh or canned sweet potato puree works since the batter will hold everything together.
Mashing and Purees
Canned sweet potatoes work excellently for mashed sweet potatoes since they turn smooth and creamy when blended. Fresh sweet potatoes make slightly chunkier mashes.
For purees like soups and sauces, canned or fresh sweet potatoes both puree down smoothly. Canned may give a thinner, smoother consistency.
Roasting and Sautéing
Fresh sweet potatoes roast up caramelized and delicious, thanks to their starchy texture. Canned sweet potatoes would fall apart when roasted or sautéed since they are already fully cooked and soft.
So for any application where you want the potatoes to hold their shape, fresh is best. But in recipes where a smooth puree is desired, canned works well.
Health Benefits
Both fresh and canned sweet potatoes provide important health benefits, though fresh has the edge.
Some key nutrients and benefits contained in sweet potatoes (1,2,3) include:
Vitamin A
Excellent source, aids eye health and immune function. Canned is lower in vitamin A than fresh but still provides 15% DV per serving.
Vitamin C
Required for collagen production and immunity. Fresh has significantly more vitamin C with 30% DV versus 10% DV for canned.
Potassium
Needed for heart health and controlling blood pressure. Both versions provide around 10% DV.
Fiber
Important for digestive and heart health. Both fresh and canned offer 3 grams fiber per serving.
Antioxidants
To reduce inflammation and oxidative damage. Fresh sweet potatoes contain more antioxidants like beta-carotene and anthocyanins.
Managing Blood Sugar
Moderate glycemic index and fiber content helps slow sugar absorption. Canned is slightly higher GI but still considered a low glycemic food.
So while fresh sweet potatoes contain higher amounts of certain vitamins, minerals and antioxidants, both fresh and canned offer beneficial nutrients.
Recipes
To give you an idea of how to cook with and substitute fresh and canned sweet potatoes, here are some popular recipes using each:
Fresh Sweet Potato Recipes
- Roasted sweet potato wedges – Cut into wedges, toss with oil and spices, and roast
- Mashed sweet potatoes – Boil, mash with butter and spices
- Sweet potato casserole – Mix with butter, brown sugar, and spices and bake
- Sweet potato pie – Bake into a classic holiday pie
- Sweet potato fries – Slice into fries, toss with oil, and bake
- Sweet potato soup – Simmer in broth with onions and puree
Canned Sweet Potato Recipes
- Sweet potato pudding – Blend canned sweet potatoes into creamy pudding
- Sweet potato biscuits or muffins – Fold into bread dough or batter
- Sweet potato dip – Puree with Greek yogurt, cinnamon, and nutmeg
- Sweet potato burritos – Stuff into tortillas with beans and salsa
- Sweet potato pancakes – Blend into pancake batter
- Sweet potato smoothie – Blend with banana, milk, and spices
For any baked recipes calling for fresh sweet potato slices or wedges, you can substitute canned but may want to reduce baking time since canned potatoes are pre-cooked.
For purees, canned sweet potatoes work excellently. Just drain, rinse and blend.
Storage
Proper storage is important for preserving freshness and preventing food waste.
Here is how to store fresh and canned sweet potatoes:
Fresh
Store whole, unwashed sweet potatoes in a cool, dark place. Do not refrigerate raw sweet potatoes as this converts their starch into sugar and alters texture.
Once cooked, refrigerate mashed or baked sweet potatoes in an airtight container for up to one week.
Canned
Unused canned sweet potatoes can be stored in their can in the pantry. Once opened, transfer any leftovers to an airtight container or storage bag.
Refrigerate opened canned sweet potatoes for up to 4 days. The cans themselves can last for a year or more when stored in a cool, dry place.
So follow these tips to enjoy fresh and canned varieties while minimizing waste!
Conclusion
While fresh sweet potatoes are more nutritious, canned offer convenience. With their comparable flavors and textures, canned sweet potatoes can work in a pinch or when a recipe calls for the smooth, creamy texture of canned.
To maximize nutrition, use fresh potatoes when possible, especially for baking whole wedges or slices. But enjoy the ease of canned sweet potatoes in purees, puddings and breads.
With proper substitution and storage, you can get the best of both fresh and canned varieties of this tasty, versatile root vegetable.