Quick Answer
There are approximately 3 cups of sweet potatoes in a 29 ounce can. A standard 14-16 ounce can of sweet potatoes contains around 1.5-2 cups. Since a 29 ounce can is double the size, it will contain roughly double the amount of sweet potatoes, which is 3 cups. The exact amount can vary slightly depending on the brand, size of the sweet potato pieces, and how densely they are packed in the can. But in general, a 29 ounce can will yield about 3 cups of sweet potatoes when drained.
Calculating Cups per Ounce
To calculate how many cups are in a 29 ounce can of sweet potatoes:
- A standard cup of mashed, cooked sweet potatoes weighs approximately 8 ounces.
- So if 1 cup = 8 ounces, then 29 ounces / 8 ounces per cup = approximately 3.625 cups.
- Rounding down, that’s about 3 cups of sweet potatoes in a 29 ounce can.
You can use this same method to determine cups per ounce for any canned vegetable. Just remember that 1 cup of a canned product weighs about 8 ounces on average.
Typical Can Sizes
Here are some common can sizes for sweet potatoes and the approximate cups they contain:
| Can Size | Cups (Drained) |
|---|---|
| 14-16 ounces | 1.5-2 cups |
| 29 ounces (family size) | 3-3.5 cups |
| 40 ounces | 4-5 cups |
As you can see, a 29 ounce can falls in the middle and contains about 3-3.5 cups when drained. The exact amount depends on the brand and how the sweet potatoes are packed into the can.
Tips for Canned Sweet Potatoes
When buying and using canned sweet potatoes, keep these tips in mind:
- Look for cans with sweet potatoes packed in juice rather than heavy syrup, to avoid added sugar.
- Drain and rinse the sweet potatoes to remove excess sodium and sugar.
- For a healthier option, look for low-sodium or no-salt-added canned sweet potatoes.
- Use drained canned sweet potatoes in soups, casseroles, oatmeal, etc. They work well in both savory and sweet dishes.
- Substitute canned sweet potatoes 1:1 for fresh potatoes in any recipe.
- Store unopened cans in a cool, dry pantry up to 1 year. Refrigerate leftovers in a sealed container up to 4 days.
Canned sweet potatoes are a convenient and healthy pantry staple. With about 3 cups per 29 ounce can, they provide ample roasted sweet potato flavor and nutrients without the prep work. Rinsing and draining removes excess sugar and salt for a boost of fiber, potassium, vitamin A, and more.
Nutrition Facts
Here are the nutrition facts for a typical serving of canned sweet potatoes drained (about 1/2 cup or 4 ounces):
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 70 | 3% |
| Fat | 0g | 0% |
| Sodium | 250mg | 10% |
| Potassium | 210mg | 6% |
| Carbs | 17g | 6% |
| Fiber | 2g | 8% |
| Sugar | 4g | |
| Protein | 2g | |
| Vitamin A | 12058IU | 241% |
| Vitamin C | 4mg | 7% |
As you can see, canned sweet potatoes are high in vitamin A and provide a decent amount of potassium, fiber and vitamin C. Rinsing the canned potatoes helps reduce the sodium content.
How to Use Canned Sweet Potatoes
Canned sweet potatoes are versatile and can be used in both sweet and savory preparations. Here are some serving ideas:
- Sweet potato fries – Toss drained sweet potato cubes with oil, seasonings and bake at 425°F until crispy.
- Hash – Sauté diced sweet potatoes with onions, peppers, eggs and sausage for a hearty breakfast.
- Soup – Purée canned sweet potatoes with chicken or vegetable broth, garlic, ginger and coconut milk.
- Casserole – Make a sweet potato casserole with canned potatoes, pecans, brown sugar and marshmallows.
- Side dish – Mash canned sweet potatoes with garlic, butter, salt and pepper for a quick side.
- Salad – Toss drained canned sweet potatoes with mixed greens, feta, pecans and balsamic vinaigrette.
- Dip – Blend canned sweet potatoes with Greek yogurt, honey, cinnamon and vanilla for a tasty dip.
- Sweet potato pie – Purée canned sweet potatoes with eggs, condensed milk, spices and bake in a pie crust.
With their mild and sweet flavor, canned sweet potatoes can be used in both savory and sweet recipes for breakfast, lunch, dinner and dessert!
Cost Comparison of Canned vs. Fresh
Canned sweet potatoes provide convenience and value compared to fresh sweet potatoes. Here is a cost comparison:
| Sweet Potatoes | Average Cost |
|---|---|
| 29 oz can (3 cups) | $2-$3 |
| 3 cups fresh sweet potatoes | $3-$4 |
As you can see, a 29 ounce can containing 3 cups of sweet potatoes costs comparable or even less than fresh sweet potatoes. Plus canned saves prep time peeling, chopping and roasting fresh potatoes.
However, fresh sweet potatoes have a more firm, crisp texture when roasted vs. the softened texture of canned. Choose canned or fresh depending on your recipe needs and budget.
Storing Leftover Canned Sweet Potatoes
Here are some tips for storing leftover canned sweet potatoes:
- Transfer unused canned sweet potatoes and juice to an airtight container. Refrigerate up to 4 days.
- To freeze, drain the sweet potatoes well and pack into freezer bags or containers. Freeze up to 6 months.
- Reheat leftover canned sweet potatoes on the stovetop, in the microwave, or in the oven until heated through.
- Add a splash of water or broth to prevent leftovers from drying out when reheating.
- Use leftover canned sweet potatoes within a week for the best quality and flavor.
- Avoid letting sweet potatoes sit in their can juice for extended periods, as this can cause texture changes.
With proper storage in the refrigerator or freezer, leftover canned sweet potatoes can be enjoyed throughout the week in quick sides, snacks and meals.
Canned Sweet Potato Recipes
Here are some delicious recipe ideas using canned sweet potatoes:
Sweet Potato Breakfast Hash
Ingredients:
- 2 tbsp olive oil
- 1 onion, diced
- 2 cloves garlic, minced
- 3 cups canned sweet potatoes, drained and diced
- 3 eggs
- 1⁄4 cup fresh parsley, chopped
- Salt and pepper to taste
Instructions:
- Heat oil in a skillet over medium-high heat. Sauté onion and garlic until translucent, about 2-3 minutes.
- Add sweet potatoes and cook 5 minutes, stirring occasionally.
- Create wells in the hash and crack eggs into them. Cook until whites are set, about 5 minutes.
- Garnish with chopped parsley and season with salt and pepper.
Crockpot Sweet Potato Chili
Ingredients:
- 1 onion, diced
- 3 cloves garlic, minced
- 1 lb ground turkey
- 3 cups canned sweet potatoes, drained and diced
- 1 can (15oz) black beans, drained and rinsed
- 1 can (14.5oz) diced tomatoes
- 2 tbsp chili powder
- 1 tsp cumin
- 1⁄4 tsp cayenne pepper
- 1 cup chicken broth
Instructions:
- Brown ground turkey and drain excess fat. Place in slow cooker.
- Add remaining ingredients and stir to combine.
- Cook on low heat 6-8 hours.
- Serve topped with avocado, cheese, cilantro, etc.
Creamy Sweet Potato Soup
Ingredients:
- 2 tbsp butter
- 1 onion, diced
- 3 cups canned sweet potatoes, drained
- 4 cups chicken or vegetable broth
- 1 cup heavy cream
- 2 tsp thyme
- 1 bay leaf
- Salt and pepper to taste
Instructions:
- In a pot, melt butter over medium heat. Cook onion until soft, about 5 minutes.
- Add sweet potatoes, broth, cream and seasonings. Bring to a boil.
- Reduce heat and simmer 20 minutes, until potatoes are very soft.
- Remove bay leaf. Transfer soup to blender and puree until smooth.
- Return to pot and adjust seasoning if needed. Serve garnished with thyme.
Conclusion
Canned sweet potatoes provide the sweet, creamy flavor of roasted fresh sweet potatoes in a convenient, cost-effective package. A 29 ounce “family size” can contains approximately 3 cups of sweet potatoes when drained, providing ample nutrition and versatility. Canned sweet potatoes can be used in both savory and sweet recipes, and store easily in the pantry until ready to use. With proper draining and rinsing, they provide a healthy dose of vitamin A, potassium and fiber. Canned sweet potatoes are the perfect shortcut for delicious soups, casseroles, sides and more.
