Sweet potato, frozen, unprepared (Includes foods for USDA's Food Distribution Program)
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
This is a convenient, flash-frozen version of the sweet potato, typically cut into cubes or slices. It offers the same earthy sweetness and soft, creamy texture as fresh sweet potato once cooked, with a nutrition profile that is a standout source of complex carbohydrates and dietary fiber.
Calorie split: 7% protein · 91% carbs · 2% fat
↓ Full nutrition💚 Why it's loved
People love it for its natural, caramel-like sweetness and velvety texture that elevates both savory and sweet dishes. Its year-round availability and pre-cut format make it a staple for quick, nutritious meals.
⚠️ Watch-outs & how to enjoy it better
As a high-carbohydrate food, it can cause blood-sugar spikes if eaten in large portions alone, which is a consideration for those managing diabetes. To counteract this, pair it with a source of protein or healthy fat (like beans, nuts, or a drizzle of olive oil) and practice portion control. Some individuals may also experience digestive gas from the fiber, which can be minimized by starting with smaller servings.
Key benefits
- Excellent source of complex carbohydrates for sustained energy
- High in dietary fiber, supporting digestive health
- Very low in fat and naturally cholesterol-free
- Provides beta-carotene, a precursor to Vitamin A
- Convenient and reduces food waste with a long shelf life
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The sweet potato is not a yam; the terms are often used interchangeably in the US, but true yams are a different, starchier tuber from Africa. Most 'yams' in American supermarkets are actually orange-fleshed sweet potatoes.
Full nutrition (USDA data · scales with serving)
| Water | 74.9 g |
| Energy | 96.0 kcal |
| Energy | 401 kj |
| Protein | 1.7 g |
| Total lipid (fat) | 0.18 g |
| Ash | 1.0 g |
| Carbohydrate, by difference | 22.2 g |
| Fiber, total dietary | 1.7 g |
| Calcium, Ca | 37.0 mg |
| Iron, Fe | 0.53 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 45.0 mg |
| Potassium, K | 365 mg |
| Sodium, Na | 6.0 mg |
| Zinc, Zn | 0.31 mg |
| Copper, Cu | 0.18 mg |
| Manganese, Mn | 0.67 mg |
| Selenium, Se | 0.60 ug |
| Vitamin C, total ascorbic acid | 13.3 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.05 mg |
| Niacin | 0.60 mg |
| Pantothenic acid | 0.52 mg |
| Vitamin B-6 | 0.18 mg |
| Folate, total | 21.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 21.0 ug |
| Folate, DFE | 21.0 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 518 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 6220 ug |
| Vitamin A, IU | 10367 iu |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.04 g |
| SFA 16:0 | 0.04 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.01 g |
| MUFA 18:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 0.08 g |
| PUFA 18:2 | 0.07 g |
| PUFA 18:3 | 0.01 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.02 g |
| Threonine | 0.09 g |
| Isoleucine | 0.09 g |
| Leucine | 0.13 g |
| Lysine | 0.08 g |
| Methionine | 0.04 g |
| Cystine | 0.01 g |
| Phenylalanine | 0.10 g |
| Tyrosine | 0.07 g |
| Valine | 0.11 g |
| Arginine | 0.08 g |
| Histidine | 0.03 g |
| Alanine | 0.09 g |
| Aspartic acid | 0.29 g |
| Glutamic acid | 0.17 g |
| Glycine | 0.08 g |
| Proline | 0.07 g |
| Serine | 0.09 g |
FAQ
How do I cook frozen sweet potatoes?
You can roast them directly from frozen at 400°F (200°C) for 20-30 minutes, boil them for 10-15 minutes until tender, or microwave them in a covered dish with a splash of water for 5-7 minutes. No need to thaw first.
Are frozen sweet potatoes as nutritious as fresh?
Yes, they are often equally nutritious. Flash-freezing shortly after harvest locks in vitamins and minerals, and they can sometimes retain more nutrients than 'fresh' sweet potatoes that have been stored for weeks.
Why are my frozen sweet potatoes watery?
This can happen if they are thawed slowly or cooked at too low a temperature. For best results, cook from frozen using high, dry heat (roasting) or a small amount of boiling water, and avoid over-stirring which can break them down.
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 0.96 kcal/g · 7% calories from protein · 1.7 g fiber · 0.0 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: 0.02 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.