Sweet potatoes and yams are both tuberous root vegetables, but they are actually two different vegetables. Yams are native to Africa and Asia, while sweet potatoes are native to Central and South America. In the United States, the vegetable that is labeled as a “yam” in grocery stores is actually a variety of sweet potato. Both make good substitutes for one another in recipes, but there are some differences between canned yams and fresh sweet potatoes that need to be considered.
Canned yams or sweet potatoes can be used in place of fresh sweet potatoes in many recipes, but the taste and texture will be a bit different. Here is a look at some of the key questions around substituting canned yams for fresh sweet potatoes:
Are canned yams the same thing as sweet potatoes?
In the United States, canned “yams” are usually just a variety of sweet potato. Yams and sweet potatoes are entirely different vegetables. True yams are starchy and drier than the sweet, moist orange sweet potatoes sold in American grocery stores. So while the canned vegetable labeled as “yams” is similar to sweet potatoes in taste and texture, it is not exactly the same thing.
How is the texture different between canned and fresh?
Canned yams or sweet potatoes tend to be softer than fresh sweet potatoes because the canning process partially cooks them. The high heat breaks down the starches and plant cell walls, resulting in a softer vegetable. Fresh sweet potatoes have a firmer flesh that holds its shape when cooked.
How is the flavor different between canned and fresh?
Canned yams and sweet potatoes tend to have a more muted flavor than fresh. Some subtle sweetness and earthiness is lost in the canning process. The flavor of syrup or spices added during canning also impacts the taste. Fresh sweet potatoes have a robust, natural sweetness with richer flavor nuances.
Can canned yams be substituted for sweet potatoes in recipes?
Yes, canned yams can substitute for sweet potatoes in most recipes, though some adjustments may be needed. Here are some tips:
- Try using only 3/4 of the amount of canned for every 1 fresh sweet potato called for in a recipe to account for moisture differences.
- Add a touch of brown sugar, maple syrup, or honey to boost sweetness in baked goods.
- Increase spices like cinnamon, nutmeg, ginger to bolster flavor.
- Add a cornstarch slurry at the end when using canned yams for mashed potatoes to thicken.
- Reduce oven temperature by 25°F when roasting canned yams to prevent drying out.
With a bit of tweaking, canned yams can work well substituted for fresh sweet potatoes in pies, casseroles, soups, breads, and other recipes.
What kinds of recipes work best with canned yams instead of fresh sweet potatoes?
Recipes where the sweet potato is mixed into a sauce, custard, or baked good tend to work best with canned yams. The additional moisture gets absorbed into the surrounding ingredients. Dishes where the sweet potato is the star of the show may suffer more in flavor and texture quality with canned. Here are some of the top recipe types where canned yams shine:
- Sweet potato pie or casserole
- Soups or stews
- Breads, muffins, or cakes
- Pancakes or waffles
- Smoothies
On the other hand, recipes where fresh sweet potato flavor and firmer texture stand out work less well with canned yams:
- Roasted or mashed sweet potatoes
- Sweet potato fries
- Sauteed sweet potato rounds
Can the liquid in canned yams be substituted for fresh sweet potato juice?
No, the syrup or liquid in canned yams is not interchangeable with fresh sweet potato juice. The liquid in canned vegetables is usually just water, sometimes with sugars or seasoning added. Fresh sweet potato juice has a creamy texture and sweet, earthy flavor that canned liquid lacks. It’s best to use plain water or vegetable broth rather than the can liquid when a recipe calls for sweet potato juice.
Nutrition Comparison
There are some differences in the nutritional value of canned versus fresh sweet potatoes:
| Nutrient | Canned Sweet Potatoes | Fresh Sweet Potatoes |
|---|---|---|
| Calories | 115 per 1 cup | 103 per 1 cup |
| Fat | 0g | 0g |
| Protein | 2.3g | 2.1g |
| Carbs | 27g | 23.6g |
| Fiber | 3.4g | 3.8g |
| Sugar | 12g | 7g |
| Sodium | 440mg | 41mg |
| Potassium | 250mg | 542mg |
| Vitamin A | 19,150 IU | 28,058 IU |
| Vitamin C | 10.6mg | 4.6mg |
- Canned sweet potatoes have slightly more calories and carbs.
- Canned has a bit less fiber but a lot more added sugar.
- Canned has far more sodium due to being processed in brine.
- Fresh has more potassium and vitamin A from being raw.
- Canning boosts the vitamin C content of sweet potatoes.
So while canned yams retain many of the key vitamins and minerals of fresh sweet potatoes, their nutrition profile is slightly altered.
Cost Comparison
Canned yams tend to cost a bit less than fresh sweet potatoes:
| Canned Sweet Potatoes | Fresh Sweet Potatoes | |
|---|---|---|
| Price | $0.89 per 15 oz can | $1.99 per lb |
| Servings | 4 servings per 15 oz | 3 medium potatoes = 3 servings |
| Cost per serving | $0.22 | $0.66 |
Based on typical grocery store prices, canned yams cost about $0.44 less per serving compared to fresh sweet potatoes. Canned are a more budget-friendly option, but come with some tradeoffs in texture and flavor.
Storage
One advantage of canned vegetables is their long shelf life compared to fresh produce:
| Canned Sweet Potatoes | Fresh Sweet Potatoes | |
|---|---|---|
| Shelf Life | 2-5 years unopened | 3-5 weeks |
| Storage Tips | Store in cool, dry pantry | In perforated plastic bag in fridge |
The canning process allows canned yams to be stored at room temperature for several years. Fresh sweet potatoes go bad within a few weeks without refrigeration.
Conclusions
Canned yams or sweet potatoes can be used in place of fresh sweet potatoes in many recipes, with some adjustments to account for differences in moisture content and flavor. The canned version works best in dishes where it is mixed into sauces, custards, breads rather than on its own. Canned yams are cheaper and have a longer shelf life but less natural sweetness and firmness compared to fresh. Make sure to reduce the sodium and boost spices and sweetness to compensate when substituting canned yams for fresh sweet potatoes. With a bit of tweaking, canned can still make a tasty, budget-friendly alternative in most recipes.