How to Pick a Good Sweet Potato: A Nutrition Diet Guide

October 29, 2025 •

5 min read

Orange-fleshed sweet potatoes are an exceptional source of beta-carotene, with a single serving able to provide more than the recommended daily amount of Vitamin A. But to reap these nutritional rewards, you need to know how to pick a good sweet potato from the grocery store or farmer's market. This guide will help you select the best spuds for flavor, texture, and health.

Quick Summary

This guide provides essential tips for selecting the highest quality sweet potatoes. Learn how to assess firmness, skin condition, and other key indicators of freshness while avoiding common signs of spoilage. It also details the differences between popular varieties to help you choose the ideal spud for any recipe.

Key Points

Firmness is Key: Always choose sweet potatoes that are firm to the touch and feel heavy for their size, as softness indicates spoilage.
Check the Skin: Look for smooth, taut skin free of major cuts, cracks, or dark, wet spots. Minor scuffs are normal, but deep blemishes suggest rot.
Avoid Significant Sprouting: While small sprouts can be trimmed, avoid potatoes with large, stalky, purplish growths, which can signal the potato is old and may taste bitter.
Match Variety to Recipe: Choose moist, orange-fleshed varieties like Beauregard for mashing and baking, or drier, starchy types like Hannah or Japanese for roasting and frying.
Store Properly: Never refrigerate raw sweet potatoes. Store them in a cool, dark, and well-ventilated area to extend their shelf life.
Consider Size for Uniform Cooking: For recipes where even cooking is important (like roasting whole), choose potatoes of a similar and moderate size.
Use Your Nose: A fresh sweet potato has an earthy scent. A sour, musty smell is a reliable sign of a bad potato.

The Basics of a Good Sweet Potato

When navigating the produce aisle, a few key characteristics can help you identify a fresh, high-quality sweet potato. These visual and tactile cues are your best defense against ending up with a mushy or flavorless result.

Firmness and Texture

The most important indicator of a healthy sweet potato is its firmness. A fresh sweet potato should feel solid and heavy for its size, with no give when gently squeezed. Any softness, particularly around the ends, is a major red flag for internal rot. The surface should be smooth and taut, not shriveled or wrinkled, which can indicate dehydration and age. A sweet potato that is too light for its size may be dehydrated and have a pithy, dry interior, which will result in a poor texture when cooked.

Skin Appearance

The skin of a good sweet potato should be smooth and consistent in color, free from significant blemishes, cracks, or cuts. While minor scuffs from harvesting are normal, avoid potatoes with large, deep cuts or holes, as these are entry points for bacteria and decay. Dark, wet spots or areas covered in mold are definitive signs of spoilage and should be avoided entirely. The vibrant color of the skin, whether it's copper, purple, or tan, should also be uniform and not faded.

Size and Shape Considerations

The ideal size of a sweet potato depends largely on how you plan to cook it. For recipes that require uniform cooking, such as roasting whole or making fries, select evenly-shaped sweet potatoes of a similar size to ensure they cook at the same rate. For mashed sweet potatoes or stews, where the shape doesn't matter, feel free to choose from all sizes. Smaller sweet potatoes tend to be sweeter and less starchy than their larger counterparts.

Spotting Red Flags: When to Avoid a Sweet Potato

Knowing what to look for is only half the battle; knowing what to avoid is equally crucial. Trust your senses to detect a spoiled or low-quality sweet potato.

Obvious Signs of Spoilage

Mold: Any visible signs of mold, whether fuzzy white, black, or green patches, means the sweet potato is bad and should be discarded.
Odor: A fresh sweet potato has a mild, earthy smell. If you detect a sour, fermented, or musty odor before cooking, it's a sign of rot.
Oozing Liquid: Any potato oozing a mysterious, sticky liquid should be discarded immediately.

The Case of Sprouting Sweet Potatoes

When a sweet potato begins to sprout, it indicates that it is aging. A few small, minor sprouts, or 'eyes,' can be easily trimmed off, and the rest of the potato is perfectly fine to eat, provided the flesh is still firm and healthy. However, if the sprouts are numerous and have grown into long, stalky, purplish growths, it's a sign that the potato is well past its prime. These larger growths contain glycoalkaloids which can have an unpleasant, bitter taste and, in large quantities, can be toxic.

Sweet Potato Varieties and Their Best Uses

Sweet potatoes come in many varieties, each with a unique texture, flavor, and best-use case. Knowing the differences can elevate your cooking.

Moist, Sweet Varieties

These varieties have orange or reddish skin and vibrant orange flesh. They are high in sugar and moisture, making them ideal for dishes where a creamy texture is desired.

Beauregard: This is the most common variety found in stores, featuring a reddish-purple skin and bright orange flesh. It is very sweet and moist, making it perfect for mashing, baking, and pies.
Jewel: With copper skin and deep orange flesh, this variety is known for its sweetness and moisture. It works well for baking, purees, and casseroles.
Covington: Featuring rose-colored skin and orange flesh, this is a highly versatile, all-purpose sweet potato, great for baking, roasting, or frying.

Dry, Starchy Varieties

These varieties typically have tan, white, or purple skin and are drier and starchier than their orange-fleshed counterparts, behaving more like a regular potato when cooked.

Hannah: A white-fleshed variety with light tan skin. It has a firm texture, making it great for roasting and frying. Its flavor is mildly sweet and creamy.
Japanese (Satsumaimo): This sweet potato has reddish-purple skin and off-white flesh. It bakes up starchy and dry with a distinctively sweet, nutty flavor, which some consider the sweetest of all varieties.

Proper Storage for a Long Shelf Life

Proper storage is essential for maintaining the quality and extending the life of your sweet potatoes. Contrary to popular belief, they should not be stored in the refrigerator. The cold air can cause an unpleasant hard center and off-flavor. Instead, store them in a cool, dark, and well-ventilated area, like a pantry or cellar, away from strong heat sources. If stored correctly, they can last for up to two weeks.

Comparison Table: Choosing Your Sweet Potato Variety


Variety (Flesh Color)	Skin Color	Texture	Best For	Flavor	Common Examples
Orange	Copper/Reddish	Moist, creamy	Baking, mashing, pies, casseroles	Very sweet, nutty	Beauregard, Jewel, Covington
White	Tan/Pale Copper	Dry, starchy	Roasting, frying, gnocchi	Mildly sweet, savory	Hannah, O'Henry
Purple	Purple/Speckled	Dry, firm	Roasting, frying, salads	Mild, nutty, earthy	Stokes Purple, Okinawa

The Nutritional Advantage of Sweet Potatoes

Beyond just a delicious taste, sweet potatoes offer significant nutritional benefits, especially in the context of a healthy diet. They are an excellent source of beta-carotene, which converts to Vitamin A in the body and is crucial for vision and immune function. They are also rich in Vitamin C, B vitamins, and essential minerals like potassium and manganese.

Sweet potatoes are high in fiber, which aids digestion, promotes satiety, and helps regulate blood sugar levels. The fiber content, especially soluble fiber (pectin), can make you feel full longer, which is beneficial for weight management. The naturally sweet flavor can satisfy sugar cravings with a healthier, nutrient-dense option. The complex carbohydrates provide sustained energy without the rapid spikes and crashes associated with simple sugars.

For more in-depth nutritional information, you can explore resources like Healthline's guide on sweet potatoes.

Conclusion: Confident Sweet Potato Selection

Armed with the right knowledge, you can approach the produce section with confidence and leave with the perfect sweet potatoes for your culinary needs. Remember to look for firm, smooth-skinned spuds and avoid any with blemishes or soft spots. Consider your recipe to select the best variety, whether a moist orange-fleshed type for a creamy bake or a dry, starchy white one for crispy fries. With these simple tips, you'll be able to enjoy the delicious and nutritious benefits of fresh, high-quality sweet potatoes every time.

Frequently Asked Questions

Signs of a bad sweet potato include soft or mushy spots, an unpleasant fermented or sour smell, mold on the skin, and oozing liquid.

Yes, if the sweet potato is still firm, you can simply trim off minor sprouts and cook it. However, if the sprouts are large, purplish, and the potato is soft, it should be discarded.

True yams and sweet potatoes are different vegetables. Sweet potatoes have smoother skin and sweeter, moister flesh, while true yams (native to Africa and Asia) have rougher, bark-like skin and drier, starchier flesh. The 'yams' sold in most U.S. supermarkets are actually soft, orange-fleshed sweet potatoes.

The best way to store raw sweet potatoes is in a cool, dark, and dry place like a pantry or cellar. Do not store them in the refrigerator, as this can affect their taste and texture.

Yes, the color of a sweet potato's skin and flesh is often an indicator of its flavor and texture. Orange-fleshed varieties are typically moist and very sweet, while white or purple-fleshed types are drier, starchier, and have a milder or nuttier flavor.

The size depends on your cooking needs. Smaller sweet potatoes tend to be sweeter. For uniform cooking, choose moderate, evenly-sized potatoes. For mashing or stews, size is less important.

Small dark spots can sometimes be an indicator of bruising or aging. If the rest of the flesh is firm and healthy, you can cut out the dark spot and use the rest. However, if the entire potato is discolored, it should be thrown away.