Sweet potato chips
Common food
Photo: Wikipedia
Sweet potato chips are thinly sliced sweet potatoes fried or baked until crisp, offering a satisfying crunch with a naturally sweet, earthy flavor and a golden-orange hue. They pack a notable amount of fiber and vitamin A from the beta-carotene in the sweet potato, though their caloric density comes primarily from the cooking oil. The texture ranges from delicately crisp to hearty and sturdy, depending on the preparation method.
Calorie split: 2% protein · 43% carbs · 55% fat
↓ Full nutrition💚 Why it's loved
People love sweet potato chips for their addictive balance of savory and sweet notes, often enhanced with spices like cinnamon, paprika, or sea salt. They are a popular, colorful alternative to standard potato chips and are enjoyed as a standalone snack or a crunchy topping for salads and soups.
⚠️ Watch-outs & how to enjoy it better
The high fat content from frying (32.19g per 100g) and caloric density can be a concern for those monitoring energy intake. The natural sugars (8.78g) combined with a high glycemic load may cause blood-sugar spikes in sensitive individuals. To counteract this, pair them with a source of protein or healthy fat (like hummus or nuts) to slow digestion, practice portion control, and opt for baked or air-fried versions when possible.
Key benefits
- Rich in beta-carotene, a precursor to vitamin A
- Good source of dietary fiber (8.8g per 100g)
- Contains natural sugars for quick energy
- Provides potassium and manganese
- Can be a gluten-free snack alternative
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The vibrant orange color of most sweet potato chips comes from beta-carotene, an antioxidant so potent that eating large quantities can temporarily tint your skin a yellow-orange hue, a harmless condition called carotenemia.
Full nutrition (USDA data · scales with serving)
| Water | 4.5 g |
| Energy | 529 kcal |
| Protein | 2.9 g |
| Total lipid (fat) | 32.2 g |
| Carbohydrate, by difference | 56.5 g |
| Fiber, total dietary | 8.8 g |
| Total Sugars | 8.8 g |
| Calcium, Ca | 59.0 mg |
| Iron, Fe | 2.1 mg |
| Magnesium, Mg | 65.0 mg |
| Phosphorus, P | 144 mg |
| Potassium, K | 920 mg |
| Sodium, Na | 227 mg |
| Zinc, Zn | 0.53 mg |
| Copper, Cu | 0.41 mg |
| Selenium, Se | 2.1 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.16 mg |
| Niacin | 2.1 mg |
| Vitamin B-6 | 0.53 mg |
| Folate, total | 37.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 37.0 ug |
| Folate, DFE | 37.0 ug |
| Choline, total | 36.4 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 1178 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 14134 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 9.8 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 24.4 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.9 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 1.4 g |
| SFA 18:0 | 0.80 g |
| Fatty acids, total monounsaturated | 9.1 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 8.8 g |
| MUFA 20:1 | 0.19 g |
| MUFA 22:1 | 0.07 g |
| Fatty acids, total polyunsaturated | 12.2 g |
| PUFA 18:2 | 11.0 g |
| PUFA 18:3 | 1.1 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Snacks, sweet potato chips, unsalted — USDA does not publish this profile for Sweet potato chips.
| Tryptophan | 0.10 g |
| Threonine | 0.26 g |
| Isoleucine | 0.17 g |
| Leucine | 0.29 g |
| Lysine | 0.20 g |
| Methionine | 0.09 g |
| Cystine | 0.07 g |
| Phenylalanine | 0.28 g |
| Tyrosine | 0.11 g |
| Valine | 0.27 g |
| Arginine | 0.17 g |
| Histidine | 0.10 g |
| Alanine | 0.24 g |
| Aspartic acid | 1.2 g |
| Glutamic acid | 0.48 g |
| Glycine | 0.20 g |
| Proline | 0.16 g |
| Serine | 0.28 g |
FAQ
Are sweet potato chips healthier than regular potato chips?
They offer more fiber, vitamin A, and antioxidants, but their calorie and fat content from frying can be similar or even higher. The 'healthier' choice depends on the cooking method and portion size.
Why do my homemade sweet potato chips turn out soggy?
This is often due to moisture. Ensure slices are very thin and uniform, pat them completely dry before cooking, and avoid overcrowding the pan or baking sheet. A light coating of cornstarch can also help absorb moisture.
Can I make baked sweet potato chips without a dehydrator?
Yes. Use a mandoline for thin, even slices, toss lightly in oil, and bake at a low temperature (around 225°F/110°C) for 45-60 minutes, flipping halfway, until crisp.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 5.29 kcal/g · 2% calories from protein · 8.8 g fiber · 8.8 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.25 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.