One can of sweet potato, canned, weighing 638.0 g, provides 568 calories. Canned sweet potatoes are a popular Thanksgiving side dish, but they can also add convenience and nutrition to everyday meals.
In addition to being a good source of fiber and vitamins A and C, canned sweet potatoes are low in fat and sodium. One serving of canned sweet potatoes, equivalent to about half a cup, contains approximately 80 calories.
Whether you're looking to add a nutritious side dish to your meal or need inspiration for using canned sweet potatoes in recipes, this article covers everything you need to know about this tasty and convenient ingredient.
High Calorie Count
One potential drawback of canned sweet potatoes is their high calorie count. While sweet potatoes themselves are a nutritious and relatively low-calorie food, the canning process often adds extra calories in the form of sugar or syrup. To avoid excess calories when consuming canned sweet potatoes, check the label for added sugars and opt for varieties packed in water or natural juices rather than syrup.
Canned sweet potatoes are a good source of fiber, vitamins A and C, potassium, and manganese. One serving contains approximately 15-20% of the daily recommended value for these nutrients. Compared to fresh sweet potatoes, canned varieties may have lower levels of some vitamins and minerals due to the cooking and canning process. However, they are still a nutritious option that can help you reach your daily intake goals.
Ideal Serving Size
One serving of canned sweet potatoes is equivalent to about half a cup, or 120 grams. It contains approximately 80 calories. To make the most of your canned sweet potatoes without overdoing it on calories or sodium, try adding them to salads, soups, or casseroles for added fiber and nutrients.
Ways to Prepare Canned Sweet Potatoes
Canned sweet potatoes are a versatile ingredient that can be used in a variety of sweet and savory dishes. Here are some ideas to get you started: - Mash canned sweet potatoes with a bit of butter and honey for a simple side dish. - Add canned sweet potatoes to chili or stew for extra fiber and nutrients.
Health Benefits of Sweet Potatoes
Sweet potatoes are a nutritious food that offer many health benefits. They are high in fiber, which can help to lower cholesterol levels and maintain a healthy digestive system. Sweet potatoes are also a good source of vitamins A and C, which are important for maintaining healthy skin, eyes, and immune function.
Comparison to Fresh Sweet Potatoes
While canned sweet potatoes are a convenient option, they may have lower levels of some nutrients compared to fresh sweet potatoes. When possible, opt for fresh sweet potatoes to maximize the nutrient content of your meals. However, canned sweet potatoes can still offer many health benefits and are a convenient option for busy households.
Common Brands of Canned Sweet Potatoes
There are many brands of canned sweet potatoes available at most grocery stores. Some common options include Libby's, Bruce's, and Princella. When selecting a brand of canned sweet potatoes, look for varieties without added sugars or syrups, and opt for organic or non-GMO options if possible.
Recipes Featuring Canned Sweet Potatoes
Looking for inspiration for using canned sweet potatoes in recipes? Try one of these tasty options: - Sweet Potato Casserole: Combine canned sweet potatoes with brown sugar, butter, and marshmallows for a sweet and savory side dish. - Sweet Potato and Black Bean Chili: Combine canned sweet potatoes with black beans, chili powder, and cumin for a hearty and nutritious meal that's perfect for fall.
Potential Drawbacks of Canned Sweet Potatoes
While canned sweet potatoes are a convenient option, they may contain added sugars or syrups that can increase the calorie count and decrease the nutritional value of the food. To avoid these potential drawbacks, look for canned sweet potatoes packed in water or natural juices and without added sugars or syrups.
Alternative Sweet Potato Products
If you're looking for alternative ways to incorporate sweet potatoes into your diet, consider trying one of these products: - Sweet Potato Fries: Available in most grocery stores, sweet potato fries are a tasty and nutritious substitute for regular fries. - Sweet Potato Mash: Similar to mashed potatoes, sweet potato mash is a quick and easy side dish that is packed with nutrients.
The beauty of canned sweet potatoes is that they provide convenience and nutrition in one package, making them a great option for busy households.
FAQs about Canned Sweet Potatoes
1. How many calories are in a can of sweet potatoes?
There are 568 calories in a can of sweet potatoes (638.0 g).
2. Are canned sweet potatoes healthy?
Canned sweet potatoes can be a healthy addition to your diet, as they are packed with nutrients like vitamin A, potassium, and fiber. However, be sure to choose options that are low in added sugars and sodium.
3. How do you prepare canned sweet potatoes?
Canned sweet potatoes can be prepared in a variety of ways, such as mashed, roasted, or baked. Simply drain the can, rinse the sweet potatoes, and use them as you would fresh sweet potatoes in your recipe.
4. Can you freeze canned sweet potatoes?
It is not recommended to freeze canned sweet potatoes as they have already been cooked and may become mushy or lose their flavor when thawed.
5. How long do canned sweet potatoes last?
Canned sweet potatoes can last for several years on the shelf if unopened and stored in a cool, dry place. Once opened, they can last up to 5 days in the refrigerator if stored in an airtight container.