Quick Answer
Yes, you can substitute canned sweet potatoes for fresh sweet potatoes in most recipes. Canned sweet potatoes have a similar flavor and texture to fresh sweet potatoes. However, there are a few differences to keep in mind when substituting canned for fresh:
- Canned sweet potatoes are pre-cooked and softer than fresh. Reduce cooking time if using canned.
- Canned sweet potatoes have a more potent flavor from being packed in syrup. Rinse and drain canned sweet potatoes before using to remove excess sugar.
- Adjust liquid in recipes as canned sweet potatoes will add extra moisture from the syrup.
With those considerations in mind, you can generally replace fresh sweet potatoes 1:1 with canned sweet potatoes by volume or weight in most recipes. Both make great additions to soups, stews, casseroles, baked goods and more.
Exploring the Differences Between Canned and Fresh Sweet Potatoes
While canned and fresh sweet potatoes are quite similar, there are some notable differences that can impact how they are used in recipes. Here is a detailed comparison:
Texture
Fresh sweet potatoes have a dense, starchy texture when raw that softens up when cooked. Canned sweet potatoes have a much softer texture since they are pre-cooked during the canning process. Fresh sweet potatoes maintain more of their shape during cooking compared to canned.
Flavor
Both fresh and canned sweet potatoes have a naturally sweet, earthy flavor. However, canned sweet potatoes often taste sweeter and have a more concentrated flavor. This is because they are packed in a sugar syrup during canning. The syrup permeates the sweet potatoes, enhancing their sweetness.
Moisture Content
Canned sweet potatoes contain much more moisture than their fresh counterparts. The canning process immerses them in syrup or water, so there is extra absorbed liquid. Recipes may need adjusted liquid when swapping canned for fresh sweet potatoes.
Appearance
Fresh sweet potatoes, particularly orange-fleshed varieties, often have a vibrant, rich color. Canned sweet potatoes look slightly more muted in color, having lost some pigments during canning. The skins are also removed for canning so they have a uniform appearance.
Nutritional Profile
Fresh sweet potatoes retain more of their vitamin and mineral content like vitamin A, vitamin C, potassium and fiber. Canned sweet potatoes may have some nutrients leached out during processing. They also have added sugar from the syrup. Check labels for nutrition facts.
Preparation
Fresh sweet potatoes need to be washed, peeled and cut before cooking. Canned sweet potatoes come ready-to-use. Just drain and rinse them to remove excess syrup before adding to recipes. The convenience makes canned an appealing option for quick cooking.
Tips for Swapping Canned and Fresh Sweet Potatoes
When substituting canned sweet potatoes for fresh, keep these tips in mind:
- Reduce cooking time since canned sweet potatoes are already cooked. They just need heated through.
- Drain and rinse canned sweet potatoes to remove excess sugar if a less sweet flavor is desired.
- Pat canned sweet potatoes with a paper towel to soak up more moisture.
- Add a little extra flour, cornstarch or dry ingredients to account for extra moisture in canned sweet potatoes.
- Use equal amounts of canned for fresh sweet potatoes measured by volume or weight.
- Consider whether appearance is important. Canned sweet potatoes look more muted compared to vibrant fresh.
- Season with spices like cinnamon, nutmeg, ginger and brown sugar to boost flavor if needed.
Test recipes first when swapping larger amounts of canned for fresh sweet potatoes to ensure the adjusted moisture and flavor is suitable. Make any needed tweaks to have success using canned.
Dishes You Can Make Substituting Canned for Fresh Sweet Potatoes
Canned sweet potatoes work well in place of fresh in a wide variety of dishes:
Baked Goods
Use canned sweet potatoes in cakes, muffins, breads, cookies and bars for moisture and sweetness:
- Sweet potato pie
- Sweet potato cake with cream cheese frosting
- Sweet potato muffins with cinnamon streusel topping
- Sweet potato bread or pumpkin bread
- Sweet potato cookies with pecans
Breakfast
Incorporate canned sweet potatoes into breakfast recipes like:
- Sweet potato hash with eggs
- Sweet potato pancakes
- Sweet potato casserole breakfast bake
- Sweet potato and sausage breakfast bowls
Side Dishes
Canned sweet potatoes shine in these classic side dishes:
- Candied sweet potatoes
- Mashed sweet potatoes
- Sweet potato casserole topped with pecans
- Roasted sweet potatoes with garlic
Soups and Stews
Add canned sweet potato chunks or puree for thickness:
- Creamy sweet potato soup
- Sweet potato chili
- Beef and sweet potato stew
- Vegetarian sweet potato curry
Salads
Top salads with canned sweet potatoes for flavor and texture:
- Sweet potato salad with a vinaigrette dressing
- Sweet potato & kale salad with chicken
- Warm sweet potato & quinoa salad
Canning Sweet Potatoes Yourself
While buying canned sweet potatoes is convenient, you can also can your own at home to control the ingredients. Here is a simple process:
Ingredients
- 5 lbs sweet potatoes, peeled and cut into 1-inch chunks
- 2 cups water
- 1 cup white sugar
- 1 teaspoon salt
- 6 cinnamon sticks
- Quart-sized canning jars with lids and rings, cleaned
Instructions
- Wash and peel sweet potatoes. Cut into 1-inch chunks and place in a large pot.
- Add enough water to cover the potatoes. Bring to a boil and cook until tender, about 10 minutes.
- Drain sweet potatoes and set aside. Reserve 1 cup of cooking liquid.
- In another pot, combine 2 cups water, sugar, salt and cinnamon sticks. Bring to a boil.
- Tightly pack cooked sweet potatoes into the clean canning jars. Pour syrup over, leaving 1/2 inch headspace.
- Remove air bubbles by sliding a knife down the sides. Wipe rims clean.
- Place lids and rings on each jar and finger tighten.
- Process filled jars in a water bath canner for 25 minutes at a rolling boil.
- Allow to cool undisturbed for 12-24 hrs. Check lids have sealed properly then store.
Home canned sweet potatoes stored in a cool, dark place will keep for up to a year. Refrigerate after opening.
Best Uses for Canned Sweet Potatoes
Canned sweet potatoes work beautifully any time you want tender, sweet potatoes without the prep work. Here are some of the top ways to use canned sweet potatoes:
- Casseroles: Mix into sweet potato casserole, gratins and bakes.
- Mashed potatoes: For Thanksgiving dinner or weeknight side dish.
- Soup: Puree or add chunks to chicken noodle or veggie soup.
- Pie filling: Use in sweet potato pie and custard pies.
- Salad topper: Add cold, drained chunks to green and grain salads.
- Breakfast hash: Saute with peppers, onions, eggs and sausage.
- Baby food: Puree plain with milk or mix into fruit purees.
- Roasted: Drain, slice and roast tossed in oil, salt and pepper.
Canned sweet potatoes are tasty in everything from sweet to savory dishes. Open up a can when you want the flavor without the fuss.
Nutrition Comparison of Canned vs. Fresh Sweet Potatoes
Below is a nutrition comparison between canned sweet potatoes and an equal serving of fresh, baked sweet potatoes without skin:
| Nutrient | Canned (1/2 cup) | Fresh, baked (1/2 cup) |
|---|---|---|
| Calories | 70 | 53 |
| Carbs | 17g | 12g |
| Fiber | 1.4g | 2g |
| Sugar | 8g | 4g |
| Fat | 0g | 0g |
| Protein | 1g | 1g |
| Vitamin A | 13,915 IU | 28,058 IU |
| Vitamin C | 6.5mg | 2.4mg |
| Potassium | 230mg | 180mg |
As shown, fresh sweet potatoes are a little lower in calories, carbs, sugar and higher in fiber and vitamin A. Canned sweet potatoes contain more vitamin C and potassium. Overall, fresh sweet potatoes are a little more nutrient-dense but canned make a decent substitute when fresh aren’t available. For best nutrition, look for low or no sugar added canned options.
Price Comparison of Canned Sweet Potatoes
Canned sweet potatoes are typically more expensive pound for pound compared to fresh sweet potatoes. Here are some average prices:
| Type | Average Price (USD) |
|---|---|
| Fresh sweet potatoes | $1.00 per lb |
| Canned sweet potatoes | $1.79 for 15oz can |
A 15 oz can of sweet potatoes is around 1.5 pounds. So canned sweet potatoes end up costing over double the price of fresh per pound. However, canned sweet potatoes require no prep work which can save time and energy in the kitchen.
Whether fresh or canned, sweet potatoes deliver ample nutrition and great taste. With proper use, canned make a good substitute for fresh in most recipes calling for sweet potatoes. Adjust for the extra moisture and sweetness of canned versions but enjoy their convenience when fresh aren’t an option.
Conclusion
Canned sweet potatoes can successfully stand in for fresh in the majority of recipes. With a little adaptation to account for their softer, sweeter properties, canned and fresh sweet potatoes can be swapped evenly. Feel free to use canned sweet potatoes to save prep time while still enjoying their great flavor and nutritional qualities. Properly stored canned sweet potatoes last significantly longer than fresh as well. Just be sure to drain and rinse them before use to remove excess sugar. With a few adjustments, canned make an excellent substitute for fresh sweet potatoes in everything from holiday side dishes to quick weeknight meals.