Sweet potato fries have become a popular lower carb substitute for traditional french fries made from white potatoes. But are they really much lower in carbs and calories than regular fries? Let’s take a detailed look at the nutrition facts.
Carbohydrate Content
The main difference between sweet potato fries and regular french fries is the carbohydrate content. Here is a comparison of the carbs in a typical serving size of each:
| Food | Serving Size | Total Carbs (grams) |
|---|---|---|
| Sweet potato fries | 1 cup | 37 |
| French fries | 1 cup | 64 |
As you can see, sweet potato fries have about 43% fewer net carbs than french fries. This makes them appear to be a better option for low carb and ketogenic diets.
However, it’s important to note that sweet potatoes do still contain a significant amount of carbohydrates. A cup of sweet potato fries provides 37 grams of total carbs, including 4 grams of fiber and 5 grams of sugar. So there are 28 grams of net digestible carbs.
While this carb count is lower than white potatoes, it can still add up quickly if you eat a large serving. Those following a keto diet aim for around 20-50 grams of net carbs per day. So you’d be getting over half your daily carb limit from just one cup of sweet potato fries.
Calorie Content
When comparing the calories in sweet potato fries vs. regular french fries, there isn’t a significant difference:
| Food | Serving Size | Calories |
|---|---|---|
| Sweet potato fries | 1 cup | 218 |
| French fries | 1 cup | 365 |
Sweet potato fries contain about 40% fewer calories per serving. But one cup still provides a significant amount of calories, at 218 calories.
This calorie count can again add up fast if you eat a large portion. Most people should aim to stay under 2000 calories per day.
Nutrition Benefits
Sweet potatoes offer some additional nutritional benefits over white potatoes:
– Higher in vitamin A – One cup of sweet potato fries provides over 300% of the RDI for vitamin A vs. 0% for french fries.
– More fiber – There are 4 grams of fiber in sweet potato fries vs. 3 grams in french fries per cup.
– Higher in antioxidants – Sweet potatoes contain antioxidants like beta-carotene and chlorogenic acid.
– Lower glycemic index – Sweet potatoes have a GI of 44 compared to a GI of 75 for russet potatoes. This may provide more steady energy.
So sweet potato fries are a bit more nutritious, with more vitamins, minerals and antioxidants than their starchy counterpart.
Downsides of Sweet Potato Fries
However, sweet potato fries also have some downsides to consider:
– Still high in carbs – While lower in carbs than regular fries, they are still a high carb choice at 37 grams per cup.
– High calorie density – With 218 calories in just one cup, it’s easy to overeat.
– Often fried – Most restaurants deep fry sweet potato fries, adding more fat and calories.
– May be less satiating – The fiber may help, but some studies show they are less filling than white potatoes.
– Contains antinutrients – Raw sweet potatoes have compounds that may impair digestion of protein. Cooking helps reduce these.
So the carbs and calories can still add up fast if you are not careful about portion sizes. Stick to about 1/2 – 1 cup per serving.
Baked Sweet Potato Fries
You can make sweet potato fries healthier by baking them instead of frying.
Baked sweet potato fries typically have around 60-70% fewer calories and less fat than deep fried restaurant versions.
For example, here is the nutrition info for 1 cup of baked sweet potato fries compared to deep fried:
| Type | Calories | Fat (grams) |
|---|---|---|
| Baked | 120 | 2.5 |
| Deep fried | 218 | 12 |
As you can see, baking slashes the calories and fat significantly.
To make healthy baked sweet potato fries at home:
– Cut sweet potatoes into wedges or fry strips
– Toss with a small amount of olive oil, just enough to coat
– Season as desired with salt, pepper, spices
– Spread in a single layer on a baking sheet
– Bake at 425°F (218°C) for 20-25 minutes, flipping halfway
Baked sweet potato fries make a deliciously crunchy treat that’s lower in carbs and fat than deep fried versions.
Sweet Potato Fry Recipe (Baked)
Here is a delicious and easy recipe for crispy baked sweet potato fries:
Ingredients
– 3 medium sweet potatoes, cut into wedges
– 2 tbsp olive oil
– 1/2 tsp paprika
– 1/2 tsp garlic powder
– 1/2 tsp onion powder
– 1/2 tsp sea salt
– 1/4 tsp pepper
Instructions
1. Preheat oven to 425°F (220°C).
2. Cut sweet potatoes into wedges about 1/4 inch thick.
3. In a large bowl, toss sweet potatoes with olive oil until coated.
4. Add paprika, garlic powder, onion powder, salt and pepper. Toss to distribute seasoning.
5. Arrange fries in a single layer on a parchment lined baking sheet.
6. Bake for 20-25 minutes, flipping halfway, until browned and crispy.
7. Serve immediately while hot and enjoy!
Nutrition per Serving
Makes 4 servings
– Calories: 120
– Carbs: 27g
– Protein: 2g
– Fat: 5g
– Fiber: 4g
These baked sweet potato fries are deliciously healthy!
Air Fried Sweet Potato Fries
You can also make sweet potato fries in an air fryer. This gives a nice crispy texture while using little to no oil.
To make air fried sweet potato fries:
– Cut potatoes into strips or wedges
– Spray with 1 tsp oil or brush with oil
– Season as desired
– Air fry at 400°F for 10-15 minutes, shaking halfway
Air frying uses hot air circulation to produce a crispy texture, similar to deep frying. But it requires barely any added fat.
Air fried sweet potato fries are just as delicious with a fraction of the calories and fat as deep fried. Enjoy them guilt-free!
Buying Frozen Sweet Potato Fries
For convenience, you can also buy frozen sweet potato fries. Brands like Alexia and Cascadian Farm make them.
Check the nutrition label when buying frozen sweet potato fries. Look for ones that are:
– Low calorie – 100 to 130 calories per serving
– Low carb – 20 to 25 grams net carbs
– Not deep fried – should be baked or flash fried
Avoid frozen sweet potato fries that are cooked in hydrogenated oils or heavily breaded, as these add unnecessary carbs and fat.
Stick to reputable brands that use healthier cooking methods. Then just pop them in the oven to heat through and enjoy!
Sweet Potato Fries vs. Regular Fries: The Winner?
So are sweet potato fries ultimately lower in carbs and calories than french fries?
The verdict:
Yes, sweet potato fries are lower in both carbs and calories compared to white potato french fries. Other benefits are more fiber, vitamins and antioxidants.
However, sweet potato fries are still a high glycemic, high carb food. Large portions can lead to excess calories.
For optimal health, sweet potato fries should be enjoyed in moderation as part of an overall healthy eating plan. Focus on getting plenty of non-starchy veggies as well.
Some tips:
– Stick to 1/2 – 1 cup portion size
– Bake or air fry instead of frying
– Eat alongside protein and veggies
– Choose organic and minimally processed
When enjoyed occasionally and in moderate portions, sweet potato fries can be a better-for-you substitute for regular french fries.
Conclusion
Sweet potato fries contain about 40% fewer carbs and calories than regular french fries. They also offer more vitamins, minerals and antioxidants.
However, sweet potato fries are still high in carbs at 37 grams per cup. It’s important to be mindful of portions. Baking or air frying them is healthier than frying in oil.
Overall, sweet potato fries are a better choice than french fries. But they should still be enjoyed in moderation as part of an overall healthy diet. For the lowest carb and calorie option, make baked sweet potato fries at home.