Whether you are shopping at your local grocery store or strolling through the farmers’ market, knowing how to identify the perfect sweet potato will ensure you have a starch with the ideal flavor and texture. Here are what dietitians and sweet potato experts say you should be looking for when choosing a sweet potato.
Overall, the ideal sweet potatoes will have taut, unblemished skin with only minor surface marks from soil or handling. “Skin should be smooth, tight, and unbroken with a slight sheen,” Laura Pensiero, RDN, a chef, registered dietitian, and founder of Grow Better Solutions, told Health. “Skip any with cracks, bruises, mushy spots, or shriveled skin. These signs indicate dehydration, decay, or microbial growth.”
As for the color of your sweet potatoes, that is a little less important. “The hue of sweet potatoes doesn’t necessarily indicate spoilage,” Sarah Schlichter, MPH, RDN, owner of Bucket List Tummy and a registered dietitian for the North Carolina Sweetpotato Commission, told Health. “It could just be a different variety. For example, white sweet potatoes have pale, copper skin and may be confused for a white potato, but the flesh is sweet and creamy.”
“Very large sweet potatoes often become fibrous or stringy as they mature, while uniform shapes promote even cooking and are easier to peel or cube,” said Pensiero.
The sweet potato also should feel heavy for its size, according to Vivian Villa, a chef and founder of UnButter. This is an indicator of freshness due to high water content. “Sweet potatoes that are overgrown and large [have lost] moisture and are less tender,” she said.
Look for potatoes that are uniform in shape and feel firm, dense, and heavy. “Medium, evenly shaped potatoes cook more uniformly,” Dana Henderson, MS, RD, CDCES, a registered dietitian with L.A. Care Health Plan, told Health.
Sweet potatoes don’t ripen or grow more after they are harvested, so you want to be selective about which sweet potatoes you choose.
Fresh sweet potatoes should not have a strong scent, said Schlichter. If there is a scent, it should be subtle, earthy, or subtly sweet. “Avoid sweet potatoes with a fermented or strong scent, or one that is tangy or has a sour undertone,” added Schlichter.
A fresh sweet potato will smell like it was just pulled from the soil, added Villa. Sour or musty scents typically indicate that the sweet potato has spoiled or is no longer fresh.
Looking at skin color will help you differentiate among varieties of sweet potatoes. “[Japanese] sweet potatoes have red skin and dry, white flesh,” said Schlichter. “Purple sweet potatoes have both purple flesh and purple skin, and offer more of a nuttier flavor, while orange sweet potatoes have rose-colored skin and sweet orange flesh, and are what we typically think of with sweet potatoes.”
Here is an overview of the different varieties of sweet potatoes:
- Orange-fleshed varieties: These sweet potatoes, also known as Beauregard, Jewel, or Garnet, are moist and rich in beta-carotene.
- White or cream-fleshed varieties: Sometimes called Hannah or O’Henry, these sweet potatoes are drier and have a milder flavor.
- Purple varieties: These sweet potatoes, also known as Stokes, Purple, or Okinawan, are firmer, starchier, and high in anthocyanin antioxidants.
- Red varieties: Also known as Japanese or Satsumaimo sweet potatoes, these sweet potatoes have a pale yellow to orange interior, firm and chestnut-like.
Store your sweet potatoes in a cool, dry, well-ventilated place or container, and avoid refrigeration. “Contrary to popular belief, this storage method will produce a hard center and unpleasant taste,” said Schlichter,
You also should avoid putting them in plastic bags. Instead, opt for a basket, paper bag, or open bin. Sweet potatoes will last about two weeks when stored properly. Once you cut them, Pensiero suggests wrapping them tightly and refrigerating them for up to two days. You can also blanch or freeze them for more extended storage.
