Pie, sweet potato
Common food
Photo: Wikipedia
Sweet potato pie is a velvety, custard-like dessert baked in a flaky crust, with a deep orange hue and a flavor profile that balances earthy sweetness with warm spices like cinnamon and nutmeg. Its texture is smooth and dense, offering a comforting, rich mouthfeel. Nutritionally, it provides a notable amount of vitamin A (from beta-carotene) and a moderate calorie density, with most of its carbohydrates coming from natural sugars.
💚 Why it's loved
People adore sweet potato pie for its soulful, comforting flavor that evokes a sense of home and tradition, especially in the American South. Its natural sweetness and creamy texture make it a beloved holiday staple, often rivaling pumpkin pie on the dessert table.
⚠️ Watch-outs & how to enjoy it better
Its high sugar content (over 25g per 100g) can cause rapid blood-sugar spikes, making it a concern for those managing diabetes or insulin resistance. To counteract this, pair a smaller slice with a source of protein (like a dollop of Greek yogurt) or healthy fat (like a handful of nuts) to slow sugar absorption. The crust also adds refined carbs and fat, so opting for a crustless version or a whole-grain crust can improve its nutritional profile.
Key benefits
- Excellent source of beta-carotene, which the body converts to vitamin A.
- Provides a good source of potassium, which supports heart and muscle function.
- Contains antioxidants that may help combat oxidative stress.
- Offers a more nutrient-dense alternative to pumpkin pie in some recipes.
- Can be a source of fiber, especially when made with the skin on.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The orange flesh of sweet potatoes is so rich in beta-carotene that consuming large quantities can temporarily tint your skin a yellowish-orange, a harmless condition called carotenemia.
Full nutrition (scales with serving)
| Water | 42.7 g |
| Energy | 269 kcal |
| Protein | 5.0 g |
| Total lipid (fat) | 9.8 g |
| Carbohydrate, by difference | 41.1 g |
| Fiber, total dietary | 1.3 g |
| Total Sugars | 25.2 g |
| Calcium, Ca | 90.0 mg |
| Iron, Fe | 1.1 mg |
| Magnesium, Mg | 19.0 mg |
| Phosphorus, P | 115 mg |
| Potassium, K | 242 mg |
| Sodium, Na | 269 mg |
| Zinc, Zn | 0.51 mg |
| Copper, Cu | 0.07 mg |
| Selenium, Se | 8.1 ug |
| Vitamin C, total ascorbic acid | 10.3 mg |
| Thiamin | 0.10 mg |
| Riboflavin | 0.19 mg |
| Niacin | 0.99 mg |
| Vitamin B-6 | 0.10 mg |
| Folate, total | 27.0 ug |
| Folic acid | 9.0 ug |
| Folate, food | 17.0 ug |
| Folate, DFE | 33.0 ug |
| Choline, total | 53.4 mg |
| Vitamin B-12 | 0.18 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 189 ug |
| Retinol | 44.0 ug |
| Carotene, beta | 1748 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 43.0 ug |
| Vitamin E (alpha-tocopherol) | 0.60 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.30 ug |
| Vitamin K (phylloquinone) | 2.6 ug |
| Fatty acids, total saturated | 4.1 g |
| SFA 4:0 | 0.10 g |
| SFA 6:0 | 0.06 g |
| SFA 8:0 | 0.04 g |
| SFA 10:0 | 0.04 g |
| SFA 12:0 | 0.07 g |
| SFA 14:0 | 0.35 g |
| SFA 16:0 | 2.1 g |
| SFA 18:0 | 1.1 g |
| Fatty acids, total monounsaturated | 3.8 g |
| MUFA 16:1 | 0.15 g |
| MUFA 18:1 | 3.5 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.99 g |
| PUFA 18:2 | 0.88 g |
| PUFA 18:3 | 0.07 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 47.0 mg |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
Is sweet potato pie the same as pumpkin pie?
No, they are distinct. Sweet potato pie uses mashed sweet potatoes, resulting in a denser, sweeter, and more earthy filling. Pumpkin pie uses pumpkin purée, which is typically lighter, more custardy, and has a milder flavor.
Can I make sweet potato pie without a crust?
Yes, a crustless version is a common and delicious option. It reduces refined carbs and fat, and you can bake the filling in a greased pie dish or ramekins. The texture will be more like a dense custard or pudding.
Why is my sweet potato pie filling runny?
A runny filling is often due to underbaking or too much liquid in the sweet potato purée. Ensure your sweet potatoes are well-drained after boiling or roasting. The pie is done when the edges are set but the center still has a slight jiggle—it will firm up as it cools.