Plentiful at produce stands, grocery stores and farmers' markets across the state, the sweet potato is an excellent choice for a nutritious meal or snack. And with North Carolina reigning as the nation's top producer--consistently growing nearly 60% of the US supply--the sweet potato is a vegetable worth learning more about!
Native to Central and South America, sweet potatoes are a member of the morning glory family. They have been cultivated in North America for centuries. In 1971, North Carolina became the leading producer of sweet potatoes--an honor our state has held since.
There are a number of varieties of sweet potatoes, each with their own characteristics.
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Beauregard
Covington
Jewel
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Orange fleshed sweet potatoes. Most common sweet potatoes in the US. Extrememly soft texture when cooked. Used in both sweet and savory dishes.
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Stokes Purple
Purple Majesty
Okinawan
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Purple fleshed sweet potatoes. Can be used any way as orange-fleshed sweet potatoes. Benefit from moist-cooking methods such as steaming, boiling, and mashing. |
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Muraski
Boniato
O'Henry
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Cream-fleshed sweet potatoes. Typically not common in grocery stores. Have a nutty sweet taste. |
Sweet potatoes are a root vegetable with vines growing above ground while their roots anchor the plant and absorb nutrients. Unlike white potatoes, which grow on underground stems called tubers, the sweet potato is a true storage root, meaning the plant stores all its energy and sugar directly int he root system to survive dormant periods. It is these edible roots that are harvested and enjoyed in a variety of world-wide cuisines.
Nutritional Value
Rich in beta-carotene and high in Vitamin A, sweet potatoes offer a number of nutritional benefits. Sweet potatoes have a moderate glycemic index and help stabilize blood sugar. They contain about 30% of the daily recommended intake for Vitamin C, which helps the body absorb the iron in any of the other foods of your daily diet. Sweet potatoes offer about 20% of the daily recommended amount of fiber as well as ample amounts of potassium, sodium, magnesium, manganese, copper, and B vitamins.
Nutritional Profile: One Medium-Sized Sweet Potato
| Nutrient |
Amount |
% Daily Value |
| Calories |
100 kcal |
5% |
| Total Fat |
0 g |
0% |
| Protein |
2 g |
4% |
| Total Carbohydrates |
25 g |
8% |
| Dietary Fiber |
4 g |
15% |
| Vitamin A (Beta-Carotene) |
IU |
120%+ |
| Vitamin C |
22 mg |
30% |
| Potassium |
440 mg |
13% |
| Magnesium |
54 mg |
14% |
| Vitamin B6 |
0.3 mg |
15% |
Spinach and Chickpea Stuffed Sweet Potatoes
Prep time: 15 mins | Cook time: 45 - 60 mins (for potatoes) | Serves: 4
This recipe celebrates the best of North Carolina's agriculture, pairing the natural sugars of the sweetpotato with iron-rich greens and plant-based protein.
Ingredients
- 4 Medium NC Sweet potatoes (Scrub clean. You can eat the skin).
- 16 oz Fresh Spinach (Approximately one large bag).
- 1 can (15 oz) Chickpeas (Drained and rinsed).
- 1 cup Roasted Red Pepper Sauce (Store bought or homemade - see recipe below).
Directions
- Bake the Potatoes: Preheat your oven to 400°F. Pierce the sweet potatoes with a fork and bake on a foil-lined tray for 45 - 60 minutes until tender.
Roasted Red Pepper Sauce
Ingredients
- 2 - 3 oven roasted red bell peppers (or a jar of already roasted).
- 1/2 cup pecans
- 1/2 cup olive oil
- Pinch of Salt
- 1 clove fresh garlic
Directions
- Combine all ingredients in a food processor or blender and process until smooth.
- Prepare the Greens: While the potatoes roast, heat a large pan over medium heat. Add the fresh spinach (in batches if necessary) and sauté until just wilted. Remove from heat immediately to keep the color vibrant.
- Warm the Protein: In a small saucepan or microwave, lightly warm the chickpeas and the roasted red pepper sauce together (or separately) until simmering.
- Assemble: Slice each backed potato down the center. Use a fork to fluff the inside slightly. Top each potato with a generous mound of sautéed spinach, followed by the chickpea and red pepper sauce mixture.
Enjoy as a main course or with a salad or roasted vegetables.
We prepared this recipe at the Buncombe County Cooperative Extension office on March 10, 2026 after purchasing all of the ingredients from our local grocery store. This recipe made 4 servings, equaling $4.48 per serving.
Cost of Ingredients:
| Ingredient |
Cost |
Amount |
| Sweet Potatoes |
$4.38 |
Package of 4 |
| Pecan Halves |
$2.51 |
Loose bulk |
| Spinach |
$5.98 |
16 oz bag |
| Chickpeas |
$1.38 |
16 oz, canned |
| Garlic |
$0.68 |
|
| Red Peppers |
$2.98 |
Pre-roasted, canned |
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|
|
| Total: |
$17.91 |
|
| Price Per Serving: |
$4.48 |
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