Sweet Potato (yam) About 0.3 Kg Each • $4.39 / Kg Final Cost By Weight

The **sweet potato** (*Ipomoea batatas*) is a starchy, sweet-tasting root vegetable. Despite a common misconception in the U.S., it is distinct from the yam (*Dioscorea* genus). It is a nutritional powerhouse, especially known for its high concentration of Vitamin A. ### **Key Nutrition & Health Benefits** Sweet potatoes are excellent sources of vitamins, minerals, and antioxidants. | Nutrient (per $\approx 200 \text{g}$ baked with skin) | Value | Key Benefits | | :--- | :--- | :--- | | **Calories** | $\approx 180 \text{ kcal}$ | Low-fat, satisfying starch. | | **Carbohydrates** | $\approx 41 \text{ g}$ | Source of complex carbs and resistant starch. | | **Dietary Fiber** | $\approx 6.6 \text{ g}$ | Promotes gut health and regular bowel movements. | | **Vitamin A** | $>200\% \text{ of DV}$ | Critical for healthy vision, immune function, and cell growth (from Beta-Carotene conversion). | | **Vitamin C** | $\approx 44\% \text{ of DV}$ | Supports the immune system and acts as an antioxidant. | | **Manganese** | High | Important for metabolism and bone health. | | **Antioxidants** | High | Orange and purple varieties are rich in beta-carotene and anthocyanins, which may have cancer-fighting and anti-inflammatory properties. | **Note:** The brilliant orange and purple colors are a sign of their high antioxidant content. ### **Common Varieties** Sweet potatoes are generally classified by the color of their skin and flesh, which also indicates their texture after cooking. | Variety Type | Skin Color | Flesh Color | Texture/Flavor | Common Uses | | :--- | :--- | :--- | :--- | :--- | | **Orange (e.g., Beauregard, Jewel)** | Copper/Reddish-Brown | Bright Orange | Very moist, soft, and sweet. | Baking, mashing, casseroles, pies (most common in the U.S.). | | **Red (e.g., Garnet, Red Garnet)** | Red-Copper/Plum | Orange | Moist and sweet, often referred to as "yams" in some regions. | Baking and mashing. | | **White (e.g., Bonita, Hannah)** | Cream/Yellow | Cream/Yellow | Drier, denser, and less sweet with a mild, nutty flavor. | Substitute for regular potatoes, fries, or when a less sweet flavor is desired. | | **Japanese (e.g., Murasaki)** | Dark Red/Purple | Creamy White | Drier, starchy, with a sweet, chestnut-like flavor when cooked. | Baking, roasting, or mashing for a less moist consistency. | | **Purple (e.g., Stokes Purple, Okinawa)** | Purple/Light Skin | Vibrant Purple | Drier, very high in antioxidants (anthocyanins), nutty flavor. | Added color to dishes, baking, and boiling. | ### **Storage** Proper storage is key to extending the shelf life of sweet potatoes: * **Do NOT Refrigerate:** Storing raw sweet potatoes in the refrigerator can cause a "hard center" and changes in flavor due to the conversion of starch to sugar. * **Ideal Storage:** Store raw sweet potatoes in a **cool, dry, and dark place** with good ventilation. * The ideal temperature is between **$55^{\circ}\text{F}$ and $60^{\circ}\text{F}$** ($13^{\circ}\text{C}$ to $16^{\circ}\text{C}$). * A cool basement, pantry, or cellar works well. * They should be stored loose, not in a plastic bag, and kept away from direct heat or light. * **Shelf Life:** When stored properly, sweet potatoes can last for several weeks to a few months. At room temperature (around $70^{\circ}\text{F}$), they will last about a week.