Sweet potato, canned, syrup pack, solids and liquids
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
This is sweet potato that has been cooked, peeled, and preserved in a light syrup, giving it a soft, tender texture and a distinctly sweet, caramel-like flavor. The syrup pack adds significant sugar, making it a more indulgent version than plain canned or fresh sweet potato. Nutritionally, it's a source of fiber and carbs, but the added sugar is the primary caloric driver.
Calorie split: 4% protein · 94% carbs · 2% fat
↓ Full nutrition💚 Why it's loved
People love its comforting, sweet flavor and melt-in-your-mouth texture, which makes it a quick dessert or a nostalgic side dish. Its versatility allows it to be used in both sweet pies and savory casseroles.
⚠️ Watch-outs & how to enjoy it better
The high sugar content from the syrup can cause rapid blood-sugar spikes, making it less ideal for diabetics or those monitoring sugar intake. To counteract this, pair it with a source of protein or fat (like nuts or yogurt) and practice strict portion control. Also, be mindful of the sodium content in some canned varieties.
Key benefits
- Provides dietary fiber for digestive health.
- A good source of complex carbohydrates for energy.
- Contains beta-carotene, a precursor to vitamin A.
- Convenient, shelf-stable, and ready to eat.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The syrup in canned sweet potatoes is often made from the sweet potato's own natural sugars and water, sometimes with added corn syrup, creating a self-basting effect during the canning process.
Full nutrition (USDA data · scales with serving)
| Water | 77.4 g |
| Energy | 89.0 kcal |
| Energy | 372 kj |
| Protein | 0.98 g |
| Total lipid (fat) | 0.20 g |
| Ash | 0.50 g |
| Carbohydrate, by difference | 20.9 g |
| Fiber, total dietary | 2.5 g |
| Total Sugars | 15.4 g |
| Calcium, Ca | 15.0 mg |
| Iron, Fe | 0.80 mg |
| Magnesium, Mg | 13.0 mg |
| Phosphorus, P | 27.0 mg |
| Potassium, K | 185 mg |
| Sodium, Na | 29.0 mg |
| Zinc, Zn | 0.19 mg |
| Copper, Cu | 0.12 mg |
| Manganese, Mn | 0.51 mg |
| Selenium, Se | 0.70 ug |
| Vitamin C, total ascorbic acid | 10.5 mg |
| Thiamin | 0.02 mg |
| Riboflavin | 0.05 mg |
| Niacin | 0.46 mg |
| Pantothenic acid | 0.33 mg |
| Vitamin B-6 | 0.05 mg |
| Folate, total | 7.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 7.0 ug |
| Folate, DFE | 7.0 ug |
| Choline, total | 12.2 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 377 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 4518 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 7530 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.94 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 2.1 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.04 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.04 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.01 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.01 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.08 g |
| PUFA 18:2 | 0.07 g |
| PUFA 18:3 | 0.01 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 |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.02 g |
| Threonine | 0.05 g |
| Isoleucine | 0.03 g |
| Leucine | 0.06 g |
| Lysine | 0.04 g |
| Methionine | 0.02 g |
| Cystine | 0.01 g |
| Phenylalanine | 0.06 g |
| Tyrosine | 0.02 g |
| Valine | 0.05 g |
| Arginine | 0.03 g |
| Histidine | 0.02 g |
| Alanine | 0.05 g |
| Aspartic acid | 0.24 g |
| Glutamic acid | 0.10 g |
| Glycine | 0.04 g |
| Proline | 0.03 g |
| Serine | 0.06 g |
FAQ
Is canned sweet potato in syrup as nutritious as fresh?
While it retains fiber and some minerals, the canning process and added syrup significantly increase the sugar content compared to plain cooked fresh sweet potato. It's higher in calories and lower in some heat-sensitive vitamins.
Can I use the syrup from the can?
Yes, the syrup is edible and can be used in recipes to add sweetness and moisture, such as in glazes or pie fillings. However, be aware it is essentially sugar water.
How does it differ from 'canned sweet potato, water pack'?
The syrup pack is preserved in a sugary liquid, making it sweeter and higher in calories. The water pack is preserved in plain water or light brine, with no added sugar, making it a more neutral, lower-calorie ingredient.
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 0.89 kcal/g · 4% calories from protein · 2.5 g fiber · 15.4 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: 0.16 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.