White Sweet Potatoes: What’s the Difference + Nutrition

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Last Updated on August 10, 2023

I bet you didn’t know that there are hundreds of different varieties of sweet potatoes! Let’s take a closer look at white sweet potatoes and explore the different ways you can add them to your diet.

white sweet potatoes

White Sweet Potato

When I first learned I needed to eliminate nightshade foods from my diet, I wondered what I would used in place of mashed potatoes. While there are many different types of root vegetables, I wasn’t aware of some of the ones I could use for recipes that normally called for white potatoes.

Enter in white sweet potatoes!

Sweet potatoes are tubers, which are a sub-category of root vegetables. They are a staple for those on the autoimmune protocol.

They come in all sorts of colors (we’ll talk about that too), and mashed white sweet potatoes make a great substitute for mashed white potatoes. I also use mashed malanga in place of potatoes, which is another root vegetable with lots of possibilities.

To mix up the different vegetables you eat, be sure to also add different types of squash as well as leafy greens, and cruciferous vegetables to your diet.

What are White Sweet Potatoes?

White sweet potatoes are close relatives of their orange counterparts, but they boast a distinct set of characteristics. Unlike the moist and sweet orange sweet potatoes, white sweet potatoes have a drier texture, white flesh, a mild flavor, and a subtle nutty undertone.

White sweet potatoes come in a few different skin colors: tan, red, and purple. Let’s go over everything you need to know about white sweet potatoes!

sweet potatoes with white flesh

Nutrition Facts

White sweet potatoes are nutrient dense and packed with essential vitamins and minerals and are considered a superfood.

Nutrition Facts of White Sweet Potatoes

  • Calories: White sweet potatoes are relatively low in calories, with approximately 112 calories per 1 cup (200 grams) serving.
  • Carbohydrates: One serving of white sweet potatoes contains around 26 grams of carbohydrates, providing a steady source of energy.
  • Fiber: These potatoes are a good source of dietary fiber, offering about 4 grams per serving.
  • Vitamins: White sweet potatoes are rich in several vitamins, including vitamin C, vitamin B6, and vitamin A.
  • Minerals: These potatoes are a good source of potassium, manganese, and magnesium.

hannah sweet potatoes

What Do White Sweet Potatoes Taste Like?

White sweet potatoes have a distinct flavor profile that sets them apart from orange sweet potatoes. The main difference is the level of sweetness and starchiness.

When cooked, their flesh turns creamy and tender, with a slightly nutty and earthy taste. Unlike traditional sweet potatoes, the white variety offers a milder sweetness, making them an excellent choice for those who prefer a less sweet flavor.

How to Cook with White Sweet Potatoes

Just like russet potatoes, white sweet potatoes can be baked, boiled, mashed, or roasted, allowing you to explore a range of culinary possibilities. They make a great side dish for cubed steak or pot roast. They also taste great topped with leftover meatballs and creamy mushroom gravy.

These sweet potatoes can be used in place of white potatoes for things like hashbrowns, mashed potatoes, and even potato chips. I love eating crustless chicken pot pie over mashed white sweet potatoes.

Sweet potato chips make a great AIP snack! There are so many delicious white sweet potato recipes you can enjoy.

I enjoy making white sweet potato fries, but hands-down I use white sweet potatoes for hashbrowns the most often. I peel and shred large white sweet potatoes and store them in the refrigerator using a Zipcloc bag for easy breakfasts. They don’t even turn brown like regular potatoes do!

White sweet potatoes are a great substitution for regular potatoes in gluten free casseroles, like shepherd’s pie. I also love a good baked sweet potato with a honey cinnamon glaze.

Whether you use them in savory dishes like soups and gratins or in sweet treats like pies and puddings, white sweet potatoes bring a delightful balance of flavors no matter the cooking methods used.

Orange vs. White Sweet Potatoes

There are taste differences between white sweet potatoes and the orange variety, but it doesn’t stop there. While they share some similarities, there are key differences that set them apart. Let’s delve into a side-by-side comparison to help you understand these variations.

Orange Sweet Potatoes

Orange sweet potatoes are rich in beta carotene, which gives them their vibrant hue. This nutrient is converted into vitamin A by the body, promoting healthy vision and immune function.

Additionally, orange sweet potatoes have a slightly sweeter taste and a moist, creamy texture when cooked. They are often favored for their versatility in both savory and sweet dishes.

White Sweet Potatoes

White-fleshed sweet potatoes have a milder flavor and a drier, starchier texture compared to orange sweet potatoes.

They are lower in beta-carotene but still contain essential nutrients like vitamin C, potassium, and dietary fiber. White sweet potatoes are often preferred by those looking for a less sweet option or seeking to balance the flavors in their recipes.

Both orange and white sweet potatoes are nutritious choices, but choosing between them largely depends on personal taste preferences and culinary requirements. Whether you’re aiming for a vibrant, sweet dish or a milder, starchier alternative, both varieties offer a range of possibilities to suit your culinary needs.

Do You Need to Peel White Sweet Potatoes?

Just like any other potato variety, white sweet potatoes do not need to be peeled. Matter of fact, there’s some great nutritional benefits of eating white sweet potatoes with the skin on.

Health Benefits of Eating White Sweet Potatoes with Skin On:

1.) Dietary Fiber: The skin of white sweet potatoes is a rich source of dietary fiber.

2.) Antioxidants: The skin of white sweet potatoes contains a significant amount of antioxidants, which help protect the body against harmful free radicals.

3.) Vitamins and Minerals: The skin of white sweet potatoes is packed with essential vitamins and minerals, including potassium, vitamin C, and vitamin A. T

4.) Texture and Flavor: Leaving the skin on adds a delightful texture and subtle earthy flavor to your white sweet potato dishes.

Remember, to fully enjoy the benefits of the skin, make sure to wash the potatoes thoroughly before cooking.

Potential Health Benefits

White sweet potatoes are a versatile and nutritious root vegetable that offer a range of health benefits. Packed with a variety of nutrients, they can be a valuable addition to your diet.

Here are some potential health benefits of white sweet potatoes:


White sweet potatoes are an excellent source of vitamin C, A and E, which are essential for maintaining a healthy immune system, promoting skin health, and supporting overall well-being.

High in Fiber

These tubers are rich in dietary fiber, aiding digestion and promoting a healthy gut. Fiber also helps regulate blood sugar levels and can contribute to weight management.

Antioxidant Power

Loaded with antioxidants, they help fight against the damaging effects of free radicals in the body. This can potentially reduce the risk of chronic diseases, such as heart disease and certain types of cancer.

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Energy Booster

With a moderate glycemic index, these potatoes provide a steady release of energy, making them an excellent choice for sustained endurance and improved athletic performance.

Blood Pressure Regulation

White sweet potatoes contain potassium, a mineral known for its role in maintaining healthy blood pressure levels. Including them in your diet can help support cardiovascular health.

Weight Management

Despite their natural sweetness, they have lower calories compared to regular potatoes. They can be a satisfying and filling addition to your meals, supporting healthy weight management.

Digestive Health

The fiber content in these potatoes promotes regular bowel movements and prevents constipation. It also supports the growth of beneficial gut bacteria, contributing to a healthy digestive system.

Where to Find White Sweet Potatoes

Most of the time I can find a few different types of sweet potatoes, including white ones, at Whole Foods and sometimes at my local grocery store. If you have an ethnic food store near you, that is a great place to check as well.

sweet potato varieties

Types of Sweet Potatoes

Besides orange sweet potatoes and the white ones, did you know there are also purple varieties and other different kinds of sweet potatoes?  Let’s take a look at all the sweet potato varieties.

You might enjoy: Sweet Potato vs Russet Potato

White Sweet Potato Varieties

There are a few different white varieties of sweet potatoes. Here are some of the more common ones:

white sweet potatoes


Hannah Sweet Potatoes

This variety of sweet potato has a pale yellow skin and creamy white flesh that is tender and moist, offering a delicate sweetness that is less sugary compared to other sweet potato varieties.

This subtle sweetness is complemented by a mildly nutty undertone, making it a great substiture for regular white potatoes.

O’Henry Sweet Potato

The O’Henry sweet potato has a smooth tan skin and white flesh. It’s firm but creamy and has a slightly sweet taste and lends itself well to any recipe.

Japanese Sweet Potato

The Japanese white sweet potato has deep purple skin and creamy ivory or yellow flesh. It’s sweeter than the hannah sweet potato and starchier than other varieties. This sweet potato has a nutty undertone and velvety texture.

Murasaki Japanese Sweet Potatoes

The murasaki sweet potato is a Japanese sweet potato variety with a deep red skin with purple undertones. It has a golden-white flesh and is very sweet compared to some of the other white varieties. It has warm nutty hints of brown sugar, with a starchy but moist texture.

Jersey Sweet Potato

The Jersey sweet potato has golden-colored skin and white flesh. It is less sweet than orange sweet potatoes and has a drier texture that works well for soups and fries.

purple sweet potatoes

Purple Sweet Potato Varieties

Purple sweet potatoes are more firm and dry than white and orange sweet potatoes. When roasted, they become even more dry, so keep that in mind when you are adding them to a dish.

Okinawa Purple Sweet Potato

The Okinawa sweet potato is considered a Hawaiian sweet potato. It has a tan skin that looks similar to a russet potato, but when cut has a deep purple flesh. It’s less moist than other sweet potatoes and has a nutty flavor.

Purple sweet potatoes are some of the most nutritious varieties, and the Okinawa sweet potato is one of the healthiest you can eat.

Stokes Purple Sweet Potato

The stokes sweet potato has a light purple skin and bright purple flesh. It’s dry and firm with a slightly sweet taste.

orange sweet potatoes

Orange Sweet Potato Varieties

Orange sweet potatoes are the most common types of sweet potatoes. They all vary a bit in their levels of sweetness and moisture and are easier to find at a local grocery store.

Batata Sweet Potato

The Batata sweet potato has a vibrant orange flesh and a smooth, slightly moist texture. Its flavor is subtly sweet, with earthy undertones.

Beauregard Sweet Potato

The beauregard sweet potato is a variety known for its exceptional taste and distinct appearance. It has an orange flesh and a smooth, copper-colored skin. When it comes to flavor, this sweet potato is one of the sweetest varieties of orange sweet potatoes and commonly found at most grocery stores.

Centennial Sweet Potato

The centennial sweet potato has a copper-colored skin and a bright orange flesh. It’s sweet and moist with caramel-like notes and a subtle nuttiness

Covington Sweet Potato

Covington sweet potatoes have orange skin often accompanied by patches of darker brown skin, giving it a rustic and earthy appearance.

Its flavor profile is a harmonious blend of sugary notes and subtle hints of nuttiness. This orange sweet potato variety is renowned for its natural sweetness, which eliminates the need for excessive added sugars or flavorings.

Hernandez Sweet Potato

The Hernandez sweet potato has a thin, smooth skin with a rich reddish-brown hue and occasional patches of golden undertones.

It has a bright orange flesh that is sweeter than some of the other orange varieties. It boasts a subtle nuttiness, accompanied by hints of caramel undertones that lend a delightful richness to each bite.

Jewel Sweet Potato

The jewel sweet potato boasts a light orange flesh and a smooth, copper-colored, and slightly waxy skin.

It has a natural sweetness balanced with a subtle nuttiness, creating a harmonious blend of flavors.

Red Garnet Sweet Potato

The red garnet sweet potato has a deep red skin and flesh that’s orange. It’s less sweet than other orange sweet potatoes and has a soft, moist texture.

sweet potatoes

Which Sweet Potato is the Healthiest?

While all sweet potatoes are nutritious, the orange-fleshed variety stands out as the healthiest option. Its rich beta-carotene content, abundance of essential nutrients, and diverse health benefits make it a great starch to add to any diet.

Selecting and Storing Sweet Potatoes

When you are purchasing sweet potatoes look for a firm potato without cracks, shrivels, or eyes.

You’ll want top avoid storing sweet potatoes in the fridge as they can become bitter. Store in a cool, dark place for up to 2 weeks . If you have a basement or cellar with cooler temperatures, you can store them for up to 4 weeks.

When sweet potatoes become shrivled, soft, or start sprouting, it’s time to toss them.

Final Thoughts

You can find lots of different recipes for white sweet potatoes that will help you make the perfect side dish. Incorporating sweet potatoes of all varieties into your diet can get you closer to achieving your health goals due to the amazing nutritional benefits.

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