When can babies eat sweet potatoes?
This nutritious vegetable can be offered to babies as soon as they’re ready to start solids, usually around 6 months. It’s important to remember that your baby is unique and that rather than going by the calendar, you need to make sure your baby is DEVELOPMENTALLY ready to start solids. If you’re unsure, be sure to grab my FREE handout!
Health Benefits
Sweet potatoes are an excellent source of beta carotene, vitamin C, and potassium. In fact, orange sweet potatoes, along with carrots, are one of the best food sources of beta-carotene. Once consumed, the body converts it to vitamin A, which is key for good vision, cell growth, and a healthy immune system. They are also a great source of both soluble and insoluble fiber, which play a critical role in improving gut health.
Sweet Potato Varieties
Did you know that there are thousands of varieties grown around the world? They come in various sizes, shapes, colors, textures, and flavors. But they can be narrowed down to these three flesh colors.
Orange flesh, which includes Garnet and jewels, are the most common variety. White or cream flesh, such as Korean sweet potatoes and Murasaki, are starchier and drier in texture. Purple flesh, such as Stokes and Okinawan, have a rich and creamy texture. They are also denser and drier than the orange sweet potatoes
They contain similar vitamin and mineral content and are are all wonderful to introduce to your baby. Where they differ is their antioxidant profile. The orange-fleshed ones are rich in carotenoids whereas the purple varieties are rich in anthocyanins. White-fleshed sweet potatoes have the lowest amount of antioxidants.
Are sweet potatoes safe for babies?
As long as they are offered in an appropriate size and texture, it is safe. Let me show you how! Note that sweet potatoes (organic and conventional) contain arsenic and other heavy metals that are found in the soil and water. While this may be concerning, it’s nearly impossible to avoid these contaminants. So DON’T stop offering! Just like with rice, as long as you are offering a wide variety of foods and not serving carrots all the time, there’s no need to worry.
Selecting the Best Sweet Potatoes
Look for ones that are firm and have a smooth skin. Avoid those with bruises, cracks, or signs of sprouting. Just like with beets, choose small to medium-sized, firm (6-8 ouncees) potatoes. They are generally moister and less starchy. Be sure to sore in a cool, dark place. Refrigerating will cause them to dry out.
Cooking Methods
Here are the two best cooking methods for babies. It’s VERY important that the vegetable is cooked until soft enough to be easily smooshed between thumb and forefinger. First scrub the sweet potatoes under running water. In regards to size, cut into big wedges (about the width of two adult fingers). Once cooked, you can cut into smaller pieces depending on your baby’s age. This way you can serve both big and small pieces as I suggest below.
Steam
Steam roasted
This is my FAVORITE method. Not only does it taste AMAZING, cooking with oil will aid in the absorption of vitamin A, a fat-soluble nutrient. How it works: The hot oven and moisture from the veggies create steam (once covered) making them soft, but because they’re roasted, the flavors become more concentrated. Simply add sweet potatoes to a baking pan, toss with oil and seasoning(s) of choice, COVER, and roast at 425°F for 20-25 minutes! Perfectly soft and flavorful! It’s ok if they overlap a little bit. It will create more steam resulting in softer carrots. Learn more about steam roasting as well as cooking times for ALL other vegetables
Whole Baked
Instant Pot
Here’s everything you need to know to make the best mashed sweet potatoes!
How to Cut for Baby Led Weaning
6+ months old
Pureed – Add cooked sweet potatoes into a blender and blend until smooth. Add breastmilk/formula, water, or even broth to thin out to desired consistency. Mashed – Whether you are advancing in texture after doing purees or starting with baby led weaning, this is such an easy and versatile way to serve sweet potatoes to your baby. Simply mash with the back of a fork and add to:
Homemade baby oatmeal Quinoa Lentils Chia Pudding Overnight oats/quinoa Toast Yogurt Sweet potato quinoa patties Sweet potato chickpea cookies Sweet potato tots
6-9 months old
Bigger is better and safer at this age so your baby can easily grab the food with their palm and bring to mouth.
Examples
These are actual plates that I served to my daughter at this age. If interested in learning more, check out my 3 month meal plan.
9+ MONTHS OLD
As your baby develops their pincer grasp and is able to pick up small pieces of food using their thumb and forefinger, you can cut into small, bite-sized pieces. I still suggest continuing to offer larger pieces so they can practice taking bites. If you haven’t already, this is a good time to introduce utensils. Your baby will most likely just play around or toss it. But it’s still great for exposure! Try forking a piece of squash and plate on their plate. Be sure to continue modeling. They are like sponges and learn by watching you! I also encourage you to offer mixed foods often before your baby becomes more selective. If they’ve never had foods touching and mixed together, it will be much harder to get them to eat these later on. Here are some family-friendly meals to help get you started!
Additional sweet potato recipes for babies
Here are some easy, healthy, and delicious recipes to enjoy with your baby. Try incorporating different types of sweet potatoes, if possible, for variety. If you want to learn how to prepare other specific food(s), check out my How To Series!
