Sweet potato, candied
Common food
Photo: Wikipedia
Candied sweet potatoes are tender, caramelized wedges or cubes of sweet potato baked or simmered in a syrup of butter, brown sugar, and often warm spices like cinnamon and nutmeg. The texture is delightfully soft and yielding, with a glossy, sticky coating that offers a deep, molasses-like sweetness balanced by the potato's natural earthiness. Nutritionally, it's a high-carbohydrate side dish, delivering nearly 38 grams of carbs and 29 grams of sugar per 100g, primarily from added sugars.
Calorie split: 3% protein · 81% carbs · 17% fat
↓ Full nutrition💚 Why it's loved
People adore candied sweet potatoes for their irresistible sweet-savory flavor profile and velvety texture, which transforms a humble root vegetable into a decadent treat. It holds deep cultural significance as a cherished holiday staple, particularly in the American South, evoking nostalgia and family tradition.
⚠️ Watch-outs & how to enjoy it better
The high concentration of added sugars can lead to rapid blood sugar spikes, making it a concern for those managing diabetes or insulin resistance. To mitigate this, pair a smaller portion (1/2 cup) with a source of protein (like turkey or nuts) and healthy fat (like pecans) to slow sugar absorption. The cooking method often involves significant butter, increasing saturated fat; using a modest amount or substituting with a touch of coconut oil can help.
Key benefits
- Provides a quick source of energy from carbohydrates.
- Contains beta-carotene, a precursor to vitamin A.
- Offers dietary fiber, though reduced by peeling and cooking.
- Source of potassium, an essential mineral.
- A traditional comfort food that can boost meal enjoyment.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Despite the common name 'candied yams' used in the U.S., the dish is almost always made with orange-fleshed sweet potatoes (Ipomoea batatas), not true yams (Dioscorea), which are a different, starchier tuber.
Full nutrition (USDA data · scales with serving)
| Water | 56.5 g |
| Energy | 187 kcal |
| Protein | 1.2 g |
| Total lipid (fat) | 3.5 g |
| Carbohydrate, by difference | 37.7 g |
| Fiber, total dietary | 2.2 g |
| Total Sugars | 29.4 g |
| Calcium, Ca | 17.0 mg |
| Iron, Fe | 0.31 mg |
| Magnesium, Mg | 14.0 mg |
| Phosphorus, P | 28.0 mg |
| Potassium, K | 362 mg |
| Sodium, Na | 121 mg |
| Zinc, Zn | 0.26 mg |
| Copper, Cu | 0.14 mg |
| Selenium, Se | 0.20 ug |
| Vitamin C, total ascorbic acid | 9.3 mg |
| Thiamin | 0.03 mg |
| Riboflavin | 0.05 mg |
| Niacin | 0.30 mg |
| Vitamin B-6 | 0.10 mg |
| Folate, total | 7.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 7.0 ug |
| Folate, DFE | 7.0 ug |
| Choline, total | 9.4 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 514 ug |
| Retinol | 13.0 ug |
| Carotene, beta | 6004 ug |
| Carotene, alpha | 5.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.66 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 2.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.83 g |
| SFA 4:0 | 0.02 g |
| SFA 6:0 | 0.01 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.02 g |
| SFA 12:0 | 0.03 g |
| SFA 14:0 | 0.08 g |
| SFA 16:0 | 0.46 g |
| SFA 18:0 | 0.17 g |
| Fatty acids, total monounsaturated | 1.1 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 1.1 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.91 g |
| PUFA 18:2 | 0.81 g |
| PUFA 18:3 | 0.10 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 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 | 3.0 mg |
Amino acid profile (per 100g)
Estimated from Snacks, sweet potato chips, unsalted — USDA does not publish this profile for Sweet potato.
| Tryptophan | 0.10 g |
| Threonine | 0.26 g |
| Isoleucine | 0.17 g |
| Leucine | 0.29 g |
| Lysine | 0.20 g |
| Methionine | 0.09 g |
| Cystine | 0.07 g |
| Phenylalanine | 0.28 g |
| Tyrosine | 0.11 g |
| Valine | 0.27 g |
| Arginine | 0.17 g |
| Histidine | 0.10 g |
| Alanine | 0.24 g |
| Aspartic acid | 1.2 g |
| Glutamic acid | 0.48 g |
| Glycine | 0.20 g |
| Proline | 0.16 g |
| Serine | 0.28 g |
FAQ
Are candied sweet potatoes the same as sweet potato casserole?
They are closely related. Candied sweet potatoes are the base component—sweet potatoes cooked in a sugar syrup. A casserole often includes this base but adds other ingredients like marshmallows, pecans, or a crumb topping and is baked as a unified dish.
Can I make this dish less sweet?
Yes. Reduce the brown sugar or maple syrup by 1/3 to 1/2. You can enhance perceived sweetness with warm spices like cinnamon, nutmeg, or a pinch of salt. Using naturally sweeter varieties of sweet potato also helps.
Is this dish vegan?
Traditional recipes use butter. To make it vegan, substitute the butter with a plant-based alternative like coconut oil or vegan butter, and ensure any marshmallow topping (if used) is gelatin-free.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.87 kcal/g · 3% calories from protein · 2.2 g fiber · 29.4 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.33 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.