Sweet Potato Types: Complete Guide to Varieties & Uses

Discover 12 distinct sweet potato types categorized by flesh color—orange, white, and purple—with specific guidance on texture, flavor profiles, and optimal cooking methods for each variety. Learn which types maintain shape for salads, which caramelize best for roasting, and how starch content affects your culinary results.

When selecting sweet potatoes at the grocery store or farmers market, understanding the different types of sweet potatoes transforms your cooking results. Contrary to popular belief, not all sweet potatoes behave the same when baked, roasted, or mashed. The primary distinction lies in flesh color—orange, white, and purple—which directly correlates with starch content, moisture levels, and sugar development during cooking. Orange-fleshed varieties like Beauregard and Covington dominate U.S. markets, while white-fleshed O'Henry and Japanese sweet potatoes offer unique culinary properties. Purple-fleshed Okinawan and Stokes County varieties provide vibrant color and distinct antioxidant profiles.

Variety	Flesh Color	Texture	Sweetness Level	Best Cooking Methods
Beauregard	Deep orange	Moderately moist	High	Baking, roasting, pies
Covington	Bright orange	Moist, creamy	Very high	Mashing, soups, purees
O'Henry	Creamy white	Dry, dense	Moderate	Boiling, steaming, salads
Japanese (Satsumaimo)	Yellow-white	Firm, cake-like	Exceptionally high	Steaming, roasting whole
Okinawan	Vibrant purple	Moderately moist	Moderate	Baking, mashing, desserts

Orange-Fleshed Sweet Potato Varieties

Orange-fleshed sweet potatoes contain high beta-carotene levels, converting to vitamin A in the body. The Beauregard variety, developed at Louisiana State University, accounts for over 80% of U.S. commercial production according to USDA agricultural reports. Its deep orange flesh offers balanced moisture content—moist enough for creamy textures but firm enough to hold shape when cubed. Covington sweet potatoes, bred by North Carolina State University, feature brighter orange flesh with higher sugar content, making them ideal for caramelization during roasting. Jewel sweet potatoes, commonly mislabeled as "yams" in U.S. markets, have thinner skin and slightly drier texture than Beauregard, performing best when baked whole.

When selecting orange varieties, look for firm tubers without soft spots or cracks. The University of California Cooperative Extension notes that orange sweet potatoes develop optimal sweetness when cured at 85-90°F with 85-90% humidity for 5-7 days post-harvest—a process commercial producers follow but home gardeners can replicate with careful storage.

White and Yellow-Fleshed Varieties

White-fleshed sweet potatoes like O'Henry and Hernandez offer lower sugar content and drier texture, making them suitable for dishes requiring structural integrity. The Japanese sweet potato (Satsumaimo), with its copper skin and pale yellow flesh, contains significantly higher maltose levels than orange varieties, creating natural sweetness without excessive moisture. According to research published in the Journal of Food Composition and Analysis, Japanese sweet potatoes maintain firmer texture when cooked due to higher amylose starch content.

These white sweet potato vs orange varieties excel in applications where excess moisture would be problematic—think sweet potato toast, grain bowls, or chilled salads. Their neutral flavor profile also adapts well to both sweet and savory preparations. When steamed, Japanese sweet potatoes develop a delicate, almost chestnut-like flavor that's prized in traditional Okinawan cuisine.

Purple-Fleshed Sweet Potato Varieties

Purple-fleshed sweet potatoes like Okinawan and Stokes County purple contain anthocyanins—the same antioxidants found in blueberries and red cabbage. The North Carolina Sweet Potato Commission reports that Stokes County purple varieties contain up to 1,200mg of anthocyanins per 100g, significantly higher than blueberries' 350mg per 100g. This vibrant pigment remains stable during cooking but can bleed into surrounding ingredients, creating dramatic visual effects in dishes.

These varieties typically have drier texture than orange-fleshed types, requiring slightly longer cooking times. Okinawan sweet potatoes perform exceptionally well in baked goods where their natural purple color eliminates the need for artificial coloring. When selecting purple varieties, note that skin color doesn't always indicate flesh color—some have beige skin with deep purple interiors.

Regional Varieties and Historical Context

Sweet potatoes originated in Central and South America over 5,000 years ago, with cultivation spreading through indigenous trade routes. The timeline of sweet potato dissemination shows remarkable adaptation:

• 5000 BCE: First domestication in Peru/Ecuador region
• 2500 BCE: Spread to Caribbean islands
• 1500s: Introduced to Europe and Asia via Spanish traders
• 1700s: Development of distinct American varieties
• 1980s: Modern breeding programs create disease-resistant cultivars

Traditional Hawaiian varieties like Oweno feature elongated shapes and pale flesh, while African cultivars often have higher dry matter content suited to fufu preparation. The International Potato Center maintains over 7,000 sweet potato accessions, preserving genetic diversity threatened by modern monoculture farming.

Practical Selection Guide

Your cooking application should dictate how to choose sweet potatoes:

• For baking whole: Choose medium-sized Beauregard or Jewel varieties (1-1.5 lbs) for even cooking
• For mashing: Covington's high moisture content creates ultra-smooth texture without added liquid
• For roasting cubes: O'Henry's dense structure prevents disintegration during high-heat cooking
• For desserts: Japanese sweet potatoes provide natural sweetness with less added sugar required
• For vibrant color: Okinawan purple maintains hue through most cooking methods

Consider these sweet potato nutritional differences when selecting varieties: orange types provide exceptional vitamin A, purple varieties offer superior antioxidant capacity, while white types deliver more complex carbohydrates with lower glycemic impact. All varieties contain significant fiber content (3-4g per 100g), but preparation method dramatically affects final nutritional profile—boiling preserves more antioxidants than frying according to USDA nutrient retention studies.

Storage and Handling Tips

Proper storage preserves sweet potato varieties by color for maximum shelf life. Never refrigerate raw sweet potatoes—cold temperatures trigger hard, unpleasant texture changes. Instead, store in a cool, dark place with good air circulation (55-60°F ideal). Orange varieties last 3-5 weeks under proper conditions, while purple varieties typically have shorter shelf life (2-3 weeks).

For long-term storage, cure freshly harvested sweet potatoes at 85-90°F with 85-90% humidity for 5-7 days to heal surface wounds and convert starches to sugars. This traditional technique, documented by agricultural extensions worldwide, significantly improves flavor and storage potential. Once cured, move to standard storage conditions.

Common Misconceptions Clarified

The term "yam" causes widespread confusion in U.S. markets. True yams (Dioscorea species) originate in Africa and Asia, featuring rough, bark-like skin and low beta-carotene content. What Americans call "yams" are simply moist-fleshed orange sweet potato varieties. The USDA requires labels distinguishing "sweet potatoes" from true yams, though marketing terminology persists.

Another misconception involves sweet potato types for diabetics. While all sweet potatoes contain carbohydrates, white-fleshed varieties generally have lower glycemic index values (44-46) compared to orange varieties (48-50). However, cooking method affects this more significantly—boiled sweet potatoes have lower glycemic impact than roasted or mashed preparations.

What's the difference between sweet potato types and yams?

True yams (Dioscorea species) originate in Africa and Asia with rough, bark-like skin and low beta-carotene. What Americans call 'yams' are actually moist-fleshed orange sweet potato varieties. The USDA requires labels distinguishing sweet potatoes from true yams, though marketing terminology persists.

Which sweet potato type is best for baking?

Beauregard and Jewel varieties work best for baking due to their balanced moisture content. Choose medium-sized tubers (1-1.5 lbs) for even cooking. Their high sugar content caramelizes beautifully during baking, creating that classic sweet potato flavor profile.

Do purple sweet potatoes taste different from orange ones?

Yes, purple sweet potatoes like Okinawan have earthier flavor with less pronounced sweetness than orange varieties. They contain anthocyanins instead of beta-carotene, resulting in different flavor compounds. Purple varieties typically have drier texture, requiring slightly longer cooking times to achieve tenderness.

How do I store different sweet potato varieties properly?

Store all sweet potatoes in a cool, dark place with good air circulation (55-60°F). Never refrigerate raw sweet potatoes. Orange varieties last 3-5 weeks, while purple varieties typically last 2-3 weeks. For long-term storage, cure freshly harvested tubers at 85-90°F with 85-90% humidity for 5-7 days before moving to standard storage conditions.

Which sweet potato type has the most nutritional benefits?

Each type offers unique benefits: orange varieties provide exceptional vitamin A (beta-carotene), purple varieties deliver superior antioxidants (anthocyanins), and white varieties offer more complex carbohydrates with lower glycemic impact. All contain significant fiber, but preparation method affects final nutritional profile more than variety selection.