Sweet potato fries, NFS
Common food
Sweet potato fries are a vibrant, crispy side dish made from sliced sweet potatoes, offering a delightful contrast between a crunchy exterior and a tender, sweet interior. They are a popular alternative to traditional fries, providing a more complex flavor profile with notes of caramel and earthiness. Nutritionally, they are a good source of fiber and natural sugars, making them a more nutrient-dense option than white potato fries.
Calorie split: 4% protein · 62% carbs · 35% fat
↓ Full nutrition💚 Why it's loved
People love sweet potato fries for their unique sweet-savory flavor and satisfying crunch, which pairs perfectly with a variety of dipping sauces. They are a versatile and visually appealing side dish that has become a staple in many casual dining and home cooking settings.
⚠️ Watch-outs & how to enjoy it better
The high natural sugar content (13.58g per 100g) can cause a rapid blood-sugar spike, especially when fried. To counteract this, pair them with a protein-rich dip like Greek yogurt or a fat source like avocado to slow sugar absorption, and opt for baking or air-frying instead of deep-frying to reduce overall fat content.
Key benefits
- Rich in dietary fiber (6g per 100g) for digestive health.
- Good source of complex carbohydrates for sustained energy.
- Contains natural sugars (13.58g per 100g) for a sweet flavor without added sugars.
- Provides more micronutrients (like vitamin A) than regular potato fries.
- Can be baked for a lower-fat preparation method.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Sweet potato fries were popularized in North America in the early 2000s as a 'healthier' alternative to French fries, despite often being deep-fried in oil.
Full nutrition (USDA data · scales with serving)
| Water | 49.4 g |
| Energy | 192 kcal |
| Protein | 2.3 g |
| Total lipid (fat) | 9.4 g |
| Carbohydrate, by difference | 37.5 g |
| Fiber, total dietary | 6.0 g |
| Total Sugars | 13.6 g |
| Calcium, Ca | 55.0 mg |
| Iron, Fe | 0.81 mg |
| Magnesium, Mg | 27.0 mg |
| Phosphorus, P | 62.0 mg |
| Potassium, K | 431 mg |
| Sodium, Na | 154 mg |
| Zinc, Zn | 0.40 mg |
| Copper, Cu | 0.19 mg |
| Selenium, Se | 0.40 ug |
| Vitamin C, total ascorbic acid | 7.5 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.10 mg |
| Niacin | 0.73 mg |
| Vitamin B-6 | 0.19 mg |
| Folate, total | 32.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 32.0 ug |
| Folate, DFE | 32.0 ug |
| Choline, total | 27.4 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 457 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 5478 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 8.0 ug |
| Vitamin E (alpha-tocopherol) | 1.6 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 4.8 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.2 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.02 g |
| SFA 16:0 | 0.86 g |
| SFA 18:0 | 0.24 g |
| Fatty acids, total monounsaturated | 3.9 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 3.8 g |
| MUFA 20:1 | 0.08 g |
| MUFA 22:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 3.0 g |
| PUFA 18:2 | 2.7 g |
| PUFA 18:3 | 0.34 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 fries.
| 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 fries healthier than regular fries?
Sweet potato fries are generally more nutrient-dense, offering more fiber, vitamin A, and antioxidants than regular potato fries. However, the healthiness depends heavily on the cooking method; baked or air-fried versions are healthier than deep-fried ones.
How can I make sweet potato fries crispy without deep-frying?
To get crispy baked sweet potato fries, cut them into uniform thin strips, toss with a small amount of oil (like avocado oil) and cornstarch, spread in a single layer on a baking sheet, and bake at a high temperature (around 425°F/220°C) until golden and crispy.
What are the best dipping sauces for sweet potato fries?
Popular dipping sauces include spicy aioli, sriracha mayo, maple syrup, cinnamon sugar, garlic parmesan, and even savory options like ranch or blue cheese dressing. The sweetness of the fries pairs well with both spicy and creamy dips.
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 1.92 kcal/g · 5% calories from protein · 6.0 g fiber · 13.6 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: 0.36 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.