a truck of sweet potatoes

Japanese Sweet Potatoes | Nutritional facts, health benefits & recipes

A common delicacy at every thanksgiving dinner is Satsuma-Imo—a Japanese sweet potato, which is a favorite of paleo diet enthusiasts.

This sweet and yellow-fleshed sweet potato strain was traditionally grown in Okinawa and Japan, but you can now find it at any grocery store in America.

This Japanese sweet potato is the staple food of the people from the Okinawa region, and they are some of the most longest-living and healthiest people in the world.

This strain of Japanese sweet potato is sweeter, purple or red-skinned, and yellow-fleshes, full of minerals, antioxidants, and vitamins. In this post, we shall highlight the health benefits, nutritional facts, and a few recipes you can prepare with this potato.

2 recipes with Japanese sweet potato

Japanese sweet potato bread recipe


  • Wheat flour – 180 grams
  • Purple sweet potatoes – 2
  • Water – 100 milliliters
  • Butter – 12 grams
  • Powdered milk – 8 grams
  • Green tea powder – 40 grams
  • White sugar – 18 grams
  • Salt – 2 grams
  • Baking powder – 3 grams
  • Black sesame – 1 tablespoon


  1. Using a large bowl, mix the wheat flour, salt, 15 grams of white sugar, baking powder, powdered milk (5 grams), green tea powder, and water. Mix the ingredients well and then add butter. Knead the dough and make sure that you get a soft and smooth outcome. Use a food wrapper to wrap the bowl.
  2. Next, roll the kneaded dough into balls and then add the ground sweet potato.
  3. Meanwhile, cook your purple sweet potatoes and then grind them well. After you are done, divide your dough into 7 parts and then roll them into balls. Squeeze the balls gently and then add the ground sweet potatoes at the middle of each ball and then roll it. ‘
  4. Put the rolled on a baking tray and then sprinkle black sesame
  5. First, you need to spread a parchment paper on the baking tray, and then put the balls on the tray. Allow them to sit for around 30 minutes and then sprinkle black sesame on the balls.
  6. Place another parchment paper on top of the balls, and then squeeze them using another baking tray. Now, place the baking tray in an oven, at 185 degrees C and bake for 20 minutes
  7. Serve when done.

Japanese Sweet Potato Chocolate Chip Cookies with Coconut Recipe

First, you will need a cooked Japanese sweet potato. For this recipe, place your sweet potato in a microwave and then cook it until its moist flesh. You will need 1 cup in this recipe.

Dry ingredients

  • King Arthur bread flour – 1 ¼ cup (sifted)
  • Baking powder – 1 ½ teaspoon
  • Baking soda – 1 ½ teaspoon
  • Salt – ½ teaspoon


  1. In a small food processor or coffee grinder, grind raw sugar cane (Demerara Sugar) to get 1 cup of the end product. It should look like a certain type of flour when ground. It assists in the cookie texture, as well as condenses the spice flavor, and it is a very important ingredient in this recipe.
  2. Add 1 stick of unsalted butter to the ground sugar and beat thoroughly. Next, add 1 large egg.
  3. Now, you can add 2 teaspoons of peanut butter, honey (1 tablespoon), ground allspice (2 teaspoons), bourbon-flavored vanilla extract (2 tablespoons), and the un-sifted bread flour (1/2 cup).
  4. Next, add 1 ½ cups of semi-sweet chocolate chips and stir thoroughly.
  5. Cover the batter directly using a plastic wrap, and then a wrap sheet over the bowl to prevent it from drying out. Refrigerate the butter for around 15 minutes—this is an important step since it prevents the cookie edges from spreading too much during the baking period. The cookies will maintain good shape while being baked.
  6. Preheat your oven to 350 degrees F and then toast ¾ cups of coconut, and be careful that it doesn’t over color. Allow it cool before adding it to the cookie batter. Once added, stir them together.
  7. Now, apply some grease to your cookie sheet or baking tray and then bake your cookies, baking 6 cookies at a time—until they turn golden.

How do you identify sweet potatoes?

When at the grocery store, go to the produce section, where you will find various tubers in a wide variety of colors.

However, you will have a challenge in identifying whether you will be getting a yam, sweet potato, or white potato. These three tubers come from different botanical families, and that’s the reason why many people tend to confuse them.

So, what should you specifically look at?

Different types of sweet potatoes

  • Red or orange skin and orange flesh (mostly mislabeled as yams)
  • Purple skin, with butter-colored flesh (Japanese sweet potatoes)
  • Tan or grey skin, with purple flesh (Okinawan sweet potatoes0
  • Pale yellow skin, with butter-colored flesh
  • Purple skin with purple flesh

When it comes to the taste, orange sweet potatoes tend to be sweeter and softer, while the other varieties are starchier and drier. Most of the grocery stores sell orange potatoes, even though you will find other varieties at Asian markets.

Also read: different kinds of popular Japanese food

Varieties of white potatoes

  • Brown of beige skin, with white flesh (these are the typical russet potatoes)
  • Blue or purple skin, with white flesh

It’s also important to note that there are different varieties of Japanese sweet potatoes, but the common ones include:

  • Beni Azima – this variety is mostly eaten in Eastern Japan, and it turns very sweet when cooked
  • Naruto Kintoki – very common in Western Japan, and it’s considered to be sweet and elegant
  • Tosabeni – given a No. 14 value (top) attribution, and it’s a brand name sweet potato
  • Manasume – this is another No. 14 value sweet potato brand
  • Gorou Shima Kintoki – mostly common as bakes sweet potato
  • Kougane Segan – categorized as the popular Sochu sweet potato
  • Tanegashima Mukashi Mistu-Imo – this is a sweet potato variety with an elegant taste, as well as a beautiful orange color
  • Tanegashima Murasaki Imo – has a very elegant purple color
  • Annou Imo – its rich in carotenes, and comes in a beautiful orange color, with a very sweet taste
  • Tanegashima Gold Imo – this sweet potato variety is grown in Taneko Island, located in the south of Kyushu, and it’s usually red when raw, and then changes to deep golden color when cooked. Amongst all these different varieties of Japanese sweet potatoes, the violet sweet potatoes are becoming more common.

Japanese sweet potatoes nutritional facts

The phytonutrients linked to different colors of sweet potatoes have unique health properties. However, all the sweet potato strains come with a similar nutritional profile.

They are rich in minerals, vitamins, and phytonutrients, and that’s the reason they are considered to be the healthiest amongst all other vegetables.

Even though many people rarely consume sweet potato leaves, they are a very good source of minerals, protein, and fiber. The micronutrient, macronutrient, and phytonutrient information we have given below are for the sweet potato tuber.

  • Carbohydrates – in every 100 g (86 calorie) sweet potato serving, you get 20.1 g carbohydrates. Out this, 3.0 g is fiber, 4.2 g are sugars (glucose, sucrose, maltose, and fructose), and 12.7 g is starch. Sweet potato starch contains high levels of amylose than amylopectin, which raises blood sugar gradually. As a result, sweet potato is one of the best food choices for diabetics.
  • Protein – although sweet potatoes mainly a source of healthy fiber and starch, they also have 1.6 g of protein per 100 g serving.
  • Fats – sweet potatoes have a very low-fat content, which is just 0.1 g per 100 g serving, and they do not contain any saturated fats.
  • Vitamins – it’s important to note that Japanese sweet potatoes are very rich in vitamins, particularly beta-carotene (provitamin A), vitamins B5, and B6.
  • Minerals – also, Japanese sweet potatoes are low in sodium and a good source of some minerals.
  • Phytonutrients – sweet potatoes contain various beneficial phytonutrient. Although some phytonutrients can be found in all sweet potato strains, others do vary, depending on the color of the flesh. The Japanese sweet potato is mainly rich in coumarins, quercetin, peonidin, chyrsoeriol, and kaempferol.
  • Phytosterols – these are cholesterol-like molecules found in plant cells. Research has revealed that eating 2 g of phytosterols each day can lower low-density lipoprotein by 10%. The most common phytosterol that’s found in Japanese sweet potato is β-Sitosterol. Campesterol is the second most common, and aliphatic as well as α-tocopherol are also found in smaller quantities.
  • Polyphenols – these work as antioxidants in our bodies. They assist in preventing cancer, Parkinson’s diseases, heart disease, as well as other neurodegenerative disorders. The Japanese strain of sweet potato is full of phenolic acids, and they are also rich in coumarins. Moreover, yellow-fleshed sweet potatoes also contain high quantities of flavonoids (chyseoriol, kaempferol, peonidin, and quercetin).

Health benefits of Japanese sweet potatoes

sweet potatoes

Other than being delicious and nutritious, Japanese sweet potatoes come packed with several health benefits. Here are some of the benefits:

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A natural antioxidant

When free radicals react with other molecules in your body, they can cause damage, thus promoting disease. But, Japanese sweet potatoes are full of antioxidants, and this includes vitamins A and E. in addition to that they are also full of antioxidant phytonutrients, like flavonoids and polyphenols.

Moreover, Japanese sweet potatoes also contain some novel antioxidants. Metallothioneins (which are proteins), as well as other polyphenols (derivatives of caffeoylquinic acid) found in Japanese sweet potatoes, are also powerful antioxidants.

Furthermore, sweet potato leaves contain high levels of antioxidants, particularly polyphenols. Baking and boiling sweet potatoes are known to boost their antioxidant activity.

They help in preventing heart disease

In a study, diabetic mice were given 150 gm/kg of body weight flavonoids that were extracted from the leaves of sweet potatoes—and this reduced triglycerides and cholesterol.

When the researches fed the mice a diet of high-fat sweet potatoes for 4 months, their arteries hardened less compared to mice who were given a high-fat diet without sweet potatoes. This is an indication that sweet potatoes can assist in preventing hardened arteries that are caused by high-fat diets.

Prevents constipation

Japanese sweet potato can improve your digestion, thus preventing constipation. In a study where 120 leukemia patients who were undergoing chemotherapy were given 200 g or sweet potato each, they had fewer cases of constipation, as well as improved bowel movements.

In another research, a group of 93 patients with the acute coronary syndrome (a heart disease) was given a treatment regimen consisting of sweet potatoes, acupressure massage, and foot baths, and they showed reduced constipation. The patients also used a few enemas and laxatives, and they were comfortable with their bowel movements.

Assists in the prevention of cancer

A research conducted on human cells revealed that polyphenols, which is extracted from Japanese sweet potato leaves could suppress the growth of cancer cells. Also, some researchers argue that phytonutrients can assist in the prevention of cancer. Besides, there is another molecule (IbACP, or Ipomoea Batatas anti-cancer peptide), which researchers have revealed that it killed pancreatic cancer cells.

Boosts immunity

Japanese sweet potatoes are full of antioxidants that inhibit free radical damage in our bodies. When you take a cup of baked sweet potato, you get close to 52% of the daily value of vitamin C—and this is important for tissue repair and wound healing.

Also, Japanese sweet potatoes contain vitamin A, which assists your body to produce immune cells that deny the growth of disease and infections and also has some anti-tumor effects.

Improves your eyesight

Satsuma-Imo has a number of nutrients that are linked to improved vision as well as eye health. Some of the most powerful nutrients are the carotenoids, and they include lutein, zeaxanthin, alpha-carotene, and beta-carotene.

When you take beta-carotene when isolated from other carotenoids, it can cause some imbalances. However, when it takes in foods, where it’s accompanied by other carotenoids, it has very powerful anti-cancer and vision-boosting properties.

Sweet potatoes can improve fertility

Sweet potatoes are a fantastic source for vitamin A, which is an essential nutrient for reproduction health. In addition, they also contain a rich supply of iron, which is known to support fertility.

Assists in stabilizing blood sugar

Japanese sweet potatoes have complex carbohydrates and fiber, which plays an important role in stabilizing your blood sugar, and it can also assist you to feel full for an extended period of time.

Bottom Line

There you go! This all what you need to know to make an informed decision about consuming Japanese sweet potatoes—and we promise you that you won’t be regret it any bit. You just need to try it out and experience the benefits first hand.

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