Quick Answer
An air fried sweet potato contains around 90-120 calories per 100g (3.5 oz). The exact calorie count depends on the size and variety of sweet potato. Air frying preserves more nutrients than deep frying while using little to no oil.
How Many Calories in a Sweet Potato?
The calorie content of a sweet potato can vary based on the size and variety. Some key nutrition facts for different types of sweet potatoes (cooked, baked in skin) per 100g:
| Sweet Potato Variety | Calories | Carbs | Protein | Fat |
| Japanese sweet potato | 115 calories | 26g | 2g | 0g |
| Orange sweet potato | 90 calories | 20g | 2g | 0g |
| White sweet potato | 97 calories | 22g | 2g | 0g |
As you can see, on average across different varieties, a 100g serving of baked sweet potato contains around 90-120 calories.
This calorie count is for sweet potato baked or cooked in its skin, which helps retain moisture and nutrients. If you peel the sweet potato before cooking, it will have slightly more calories per 100g since some moisture is lost.
Calorie Difference Between Raw and Cooked
Raw sweet potato contains a little less calories than cooked sweet potato.
Here is a comparison of calories in 100g of raw vs baked orange sweet potato:
| Form | Calories | Carbs | Protein | Fat |
| Raw | 86 calories | 20g | 1g | 0g |
| Baked | 90 calories | 20g | 2g | 0g |
As you can see, raw sweet potato has 86 calories vs 90 calories once baked. The slight increase in calories after cooking is due to water loss concentrating the potato’s nutrients.
Calories in Air Fried Sweet Potatoes
Air frying is a method of cooking food by circulating hot air around it. Minimal oil is used compared to deep frying.
Since air frying uses little to no oil, the calorie count of air fried sweet potato is similar to baked.
Here is a calorie comparison of different cooking methods per 100g orange sweet potato:
| Cooking Method | Calories |
| Raw | 86 calories |
| Baked | 90 calories |
| Air fried | 95 calories |
| Deep fried | 145 calories |
Air fried sweet potato has around 95 calories per 100g. This is slightly higher than baked since the high heat and air circulation can lead to a bit more moisture loss.
However, air frying still preserves more nutrients than deep frying. It also allows you to use little to no oil compared to the large amounts needed for deep frying.
Nutrition Benefits of Sweet Potatoes
Sweet potatoes are highly nutritious root vegetables. Some of the health benefits include:
Excellent Source of Vitamin A
Sweet potatoes contain high amounts of beta-carotene, which gives them an orange flesh. Beta-carotene is converted to vitamin A in the body and plays an important role in vision, immune function, reproduction, and cellular communication.
Just 100g of baked sweet potato provides over 100% of the reference daily intake for vitamin A.
Good Source of Vitamin C
Sweet potatoes are also high in vitamin C, which acts as an antioxidant and supports immune health. 100g of sweet potato provides about 20% of the RDI for vitamin C.
Rich in Fiber
Baked sweet potatoes with skin provide 3g of fiber per 100g serving. This helps improve digestion and gut health. Fiber also helps you feel fuller for longer, which can aid weight loss.
Contains Antioxidants
Orange sweet potatoes get their color from antioxidant compounds called anthocyanins. These antioxidants help reduce inflammation in the body and may lower the risk of chronic diseases like diabetes and heart disease.
Low Glycemic Index
Despite their carbohydrate content, sweet potatoes have a low glycemic index. This means they are digested and absorbed more slowly, preventing spikes in blood sugar. This makes them suitable for people with diabetes.
Tips for Air Frying Sweet Potatoes
Follow these tips to make deliciously air fried sweet potatoes at home:
– Choose firm, evenly sized sweet potatoes without bruises or soft spots. Small to medium sized sweet potatoes work best.
– Clean and dry the sweet potatoes. Pierce them several times with a fork to allow steam to escape. Rub lightly with oil if desired.
– Set air fryer temperature to 400°F. Air fry for 15-20 minutes, flipping halfway, until potatoes are tender when pierced.
– For crispy air fried sweet potato fries, cut potatoes into long 1/2-inch thick strips. Toss with 1 tbsp oil and 1 tsp seasoning (paprika, chili powder, garlic powder, etc). Air fry at 400°F for 10-15 minutes until browned and crispy.
– Try sprinkling air fried sweet potatoes with cinnamon-sugar, za’atar spice, Parmesan cheese or fresh herbs. Serve with Greek yogurt or hummus for a healthy appetizer or snack.
Does Air Frying Cause Less Acrylamide Formation?
Acrylamide is a potentially harmful chemical that can form in starchy foods during high temperature cooking, such as baking, roasting, frying or air frying.
Some studies have found lower acrylamide levels in air fried foods compared to other cooking methods:
– Air fried potato chips may contain up to 80% less acrylamide than deep fried chips. Air frying at lower temperatures (300°F vs. 375°F) further reduces acrylamide formation.
– Air fried French fries can contain around 50% less acrylamide compared to baked French fries.
– Acrylamide levels in air fried sweet potato fries are 54-65% lower than deep fried sweet potato fries.
The reduced acrylamide formation may be because air frying typically requires shorter cooking times and lower temperatures than baking or deep frying.
To minimize exposure, avoid overcooking and charring sweet potatoes. Cook just until tender and golden brown on the outside.
Storing Leftover Air Fried Sweet Potatoes
Here are some tips for storing leftover air fried sweet potatoes:
– Allow sweet potatoes to cool completely, then transfer to an airtight container or resealable plastic bag.
– Store in the fridge for 3-5 days.
– Reheat leftovers in the oven at 350°F or microwave until warmed through. The texture won’t be quite as crispy after reheating.
– To maintain crispiness, store air fried sweet potato fries or slices separately on a paper towel lined plate. Re-air fry for 2-3 minutes to re-crisp before serving.
– Freeze cooked sweet potatoes for 1-3 months. Thaw in the fridge overnight before reheating.
– Puree leftover sweet potatoes with milk or broth for a smooth soup. Top with herbs, toasted nuts or pepitas for added nutrition and crunch.
Recipes for Air Fried Sweet Potatoes
Air Fried Sweet Potato Wedges
Ingredients:
– 2 medium sweet potatoes, cut into wedges
– 1 tsp olive oil
– 1/2 tsp chili powder
– 1/2 tsp paprika
– 1/4 tsp garlic powder
– Salt and pepper
Instructions:
1. Cut sweet potatoes into thick wedges and place in a bowl.
2. Drizzle with olive oil and season with spices and salt. Toss to coat evenly.
3. Arrange sweet potatoes in a single layer in air fryer basket.
4. Air fry at 400°F for 15 minutes until tender, flipping halfway.
Air Fried Sweet Potato Fries
Ingredients:
– 2 medium sweet potatoes, cut into 1/2 inch fries
– 1 tbsp olive oil
– 1 tsp Cajun seasoning
– 1/2 tsp garlic powder
– Salt
Instructions:
1. Cut sweet potatoes into long 1/2 inch thick fries. Place in a bowl with oil and spices. Toss to coat.
2. Arrange fries in a single layer in air fryer basket. Air fry at 400°F for 10-15 minutes until crispy brown. Flip/rotate halfway.
3. Season with extra salt if desired before serving.
Air Fried Cinnamon Sweet Potatoes
Ingredients:
– 2 medium sweet potatoes, sliced 1/2 inch thick
– 1 tbsp butter, melted
– 1 tbsp brown sugar
– 1 tsp cinnamon
– 1/4 tsp nutmeg
Instructions:
1. Cut sweet potatoes into 1/2 inch rounds. Place in bowl and toss with melted butter to coat.
2. In a small bowl, mix brown sugar and spices. Sprinkle over potatoes and toss to coat evenly.
3. Arrange sweet potatoes in a single layer in air fryer basket. Air fry at 380°F for 15-18 minutes, flipping halfway.
4. Sprinkle with extra cinnamon before serving if desired.
The Bottom Line
Air fried sweet potatoes are a nutritious, low calorie snack or side. A 100g serving contains around 90-120 calories, depending on the size and variety of sweet potato.
Air frying uses minimal oil and results in lower acrylamide formation compared to deep frying. While air fried sweet potato has slightly more calories than baked, it still preserves more nutrients than deep frying.
Enjoy air fried sweet potatoes in healthy recipes like wedges, fries or cinnamon chips. Store leftovers properly to maintain quality and flavor.
So savor the sweet but subtle flavor of air fried sweet potatoes – a light and crispy treat that fits into any healthy diet!
