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Sweet Potato Fries Calories
Sweet potato fries are a fiber-rich, vitamin A-packed fried snack.
In season: Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 serving (medium) of Sweet Potato Fries (85 g) has 162 calories. That works out to 190 calories per 100 g. It contains 27.2 g of carbs, 1.7 g of protein, 6 g of fat and 3 g of fiber. Its 722.5 µg of Vitamin A covers 80% of the Daily Value. Its glycemic index is 70 (high), so it raises blood sugar quickly.
What is Sweet Potato Fries?
Sweet Potato Fries are sweet potatoes cut into batons and fried or baked until browned outside and tender within. They are a familiar restaurant side, especially on North American menus, and are also easy to make at home. Their gentle sweetness contrasts with crisp edges, so they work well with burgers, grilled foods or a dipping sauce; a little salt, pepper or paprika is often all they need.
They bring fibre and the sweet potato’s beta-carotene, while remaining mainly a carbohydrate-rich side. Deep-frying adds fat, so baking or air-frying is a lighter way to get browned edges. Pair them with a protein-rich main and a fresh salad for a more balanced plate.
Sweet Potato Fries Nutrition Facts
Selected: 100 g
190
KCAL / 100G
Carbs
32g
· 12% DV
Protein
2g
· 4% DV
Fat
7g
· 9% DV
Fiber
3.5g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 64% · Protein 4% · Fat 32%
Sweet Potato Fries Vitamins & Minerals
Vitamins
Vitamin A
850µg · 94% DV
B5
0.6mg · 12% DV
B6
0.2mg · 12% DV
Vitamin C
8mg · 9% DV
Minerals
Sodium
220mg · 10% DV
Potassium ⭐
330mg · 10% DV
Iron
1mg · 6% DV
Phosphorus
45mg · 6% DV
How Nutritious Is Sweet Potato Fries?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Sweet Potato Fries Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sweet Potato Fries
To burn the 190 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Is Sweet Potato Fries Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Sweet Potato Fries Contain Allergens?
No known major allergens
Which Diets Is Sweet Potato Fries Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Sweet Potato Fries Fat Profile
SATURATED
1.2g
MONOUNSATURATED
2.8g
POLYUNSATURATED
2.3g
Omega 6:3 ratio 110:1
Above the ideal 4:1 (110:1).
Compare Sweet Potato Fries
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Frequently Asked Questions About Sweet Potato Fries
Are Sweet Potato Fries healthier than regular fries?
Sweet Potato Fries offer different nutrients from regular fries, but they are not automatically a healthier choice when deep-fried. The cooking method, added oil, and portion size all affect how they fit into a meal.
How do you make Sweet Potato Fries crispy?
To make Sweet Potato Fries crispier, cut them evenly, dry them thoroughly, and arrange them in a single layer. A light coating of cornstarch can help the outside crisp; crowding the pan or basket traps steam and makes them soft.
Can you make Sweet Potato Fries in an air fryer?
Yes, Sweet Potato Fries cook well in an air fryer. Toss the cut potatoes with a little oil and seasoning, then spread them out in the basket. Shake the basket during cooking so the fries brown more evenly.
Why do Sweet Potato Fries get soggy?
Sweet Potato Fries often turn soggy when they are crowded, cut too thick, or put into the oven while still wet. Dry the pieces well and leave space between them so moisture can escape as they cook.
Do you need to peel sweet potatoes for Sweet Potato Fries?
No, you do not need to peel sweet potatoes for Sweet Potato Fries. Scrub the skin well under running water and dry the potatoes before cutting. Peel them if you prefer a smoother texture.
What seasoning is good on Sweet Potato Fries?
Smoked paprika, black pepper, garlic powder, and cumin all work well on Sweet Potato Fries. For a sweet-and-spicy flavor, add a pinch of chili powder. Toss the seasoning with the fries and a little oil before cooking.
What sauce goes well with Sweet Potato Fries?
Garlic aioli, spicy mayonnaise, and barbecue sauce are popular dips for Sweet Potato Fries. Their sweetness also pairs well with a tangy yogurt dip or mustard-based sauce, served on the side.
Can you bake Sweet Potato Fries instead of frying them?
Yes, you can bake Sweet Potato Fries instead of deep-frying them. Toss the batons lightly with oil, spread them in one layer on a lined baking sheet, and turn them partway through cooking for more even browning.
How should you store and reheat leftover Sweet Potato Fries?
Store leftover Sweet Potato Fries in a covered container in the refrigerator and eat them within a few days. Reheat them in an oven or air fryer to bring back some crispness; a microwave tends to make them softer.
Can you freeze homemade Sweet Potato Fries?
Yes, you can freeze homemade Sweet Potato Fries, though they may be softer after thawing. Freeze the cut pieces in a single layer first, then transfer them to a freezer-safe bag; cook from frozen rather than thawing for better texture.
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Nutrition data compiled from USDA FoodData Central and scientific sources.