Sweet potato, canned, syrup pack, drained solids
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
These are sweet potato chunks preserved in a sugary syrup, then drained, resulting in a soft, tender, and uniformly sweet bite with a distinct canned texture. Nutritionally, they are a concentrated source of quick energy from carbohydrates and sugar, while being very low in fat. The draining process removes much of the syrup, but they retain a notable sweetness and a smooth, almost custard-like mouthfeel.
Calorie split: 5% protein · 93% carbs · 3% fat
↓ Full nutrition💚 Why it's loved
People love it for its intense, comforting sweetness and melt-in-your-mouth texture that requires zero preparation. It's a nostalgic pantry staple, often evoking memories of holiday side dishes or simple desserts, and its versatility allows it to be a quick addition to both sweet and savory recipes.
⚠️ Watch-outs & how to enjoy it better
The primary downside is the high sugar content from the packing syrup, which can cause rapid blood-sugar spikes, especially for those with insulin sensitivity. The canning process can also lead to a softer, less complex flavor and texture compared to fresh or roasted sweet potatoes. To counteract this, pair it with a source of protein (like nuts or yogurt) or healthy fat (like a sprinkle of cinnamon and a dollop of Greek yogurt) to slow sugar absorption, and practice strict portion control.
Key benefits
- Provides quick, easily digestible energy from carbohydrates.
- Low in fat, making it a light option for adding bulk to dishes.
- Contains dietary fiber, supporting digestive health.
- A convenient, shelf-stable source of vitamin A (from beta-carotene).
- Offers a consistent, year-round supply of sweet potato flavor.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'yams' is often used interchangeably with sweet potatoes in the US, but true yams are a different, starchier tuber. Most 'candied yams' in recipes are actually made with these canned sweet potatoes.
Full nutrition (USDA data · scales with serving)
| Water | 72.5 g |
| Energy | 108 kcal |
| Energy | 454 kj |
| Protein | 1.3 g |
| Total lipid (fat) | 0.32 g |
| Ash | 0.57 g |
| Carbohydrate, by difference | 25.4 g |
| Fiber, total dietary | 3.0 g |
| Total Sugars | 5.7 g |
| Calcium, Ca | 17.0 mg |
| Iron, Fe | 0.95 mg |
| Magnesium, Mg | 12.0 mg |
| Phosphorus, P | 25.0 mg |
| Potassium, K | 193 mg |
| Sodium, Na | 39.0 mg |
| Zinc, Zn | 0.16 mg |
| Copper, Cu | 0.17 mg |
| Manganese, Mn | 0.61 mg |
| Selenium, Se | 0.80 ug |
| Vitamin C, total ascorbic acid | 10.8 mg |
| Thiamin | 0.03 mg |
| Riboflavin | 0.04 mg |
| Niacin | 0.34 mg |
| Pantothenic acid | 0.40 mg |
| Vitamin B-6 | 0.06 mg |
| Folate, total | 8.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 8.0 ug |
| Folate, DFE | 8.0 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 458 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 5501 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 9169 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 1.1 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 2.6 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.07 g |
| SFA 16:0 | 0.06 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.01 g |
| MUFA 18:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 0.14 g |
| PUFA 18:2 | 0.12 g |
| PUFA 18:3 | 0.02 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.02 g |
| Threonine | 0.06 g |
| Isoleucine | 0.06 g |
| Leucine | 0.09 g |
| Lysine | 0.06 g |
| Methionine | 0.03 g |
| Cystine | 0.01 g |
| Phenylalanine | 0.08 g |
| Tyrosine | 0.05 g |
| Valine | 0.08 g |
| Arginine | 0.06 g |
| Histidine | 0.02 g |
| Alanine | 0.07 g |
| Aspartic acid | 0.22 g |
| Glutamic acid | 0.13 g |
| Glycine | 0.06 g |
| Proline | 0.06 g |
| Serine | 0.07 g |
FAQ
Are canned sweet potatoes in syrup as nutritious as fresh?
They retain key nutrients like vitamin A and fiber, but the canning process and added syrup significantly increase the sugar content and may reduce some heat-sensitive vitamins. Fresh or frozen sweet potatoes without added sugar are generally considered more nutritious.
How can I reduce the sweetness before using them?
After draining, you can rinse the pieces thoroughly under cold water in a colander to remove surface syrup. For savory dishes, you can also simmer them briefly in a small amount of water or broth to leach out some sugar.
What's the difference between 'syrup pack' and 'water pack'?
'Syrup pack' means the sweet potatoes are canned in a sugar-water solution, adding sweetness and calories. 'Water pack' means they are canned in plain water, with no added sugar, making them a better choice for savory applications or when controlling sugar intake.
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 1.08 kcal/g · 5% calories from protein · 3.0 g fiber · 5.7 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: 0.20 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.