Sweet potato tots
Common food
Photo: Wikipedia
Sweet potato tots are bite-sized, golden-brown nuggets made from grated sweet potato, often bound with a little flour or egg and baked or fried until crispy on the outside and tender inside. They deliver a naturally sweet, earthy flavor with a satisfying crunch, making them a popular alternative to traditional potato tots. With 191 kcal and 6g of fiber per 100g, they offer a more nutrient-dense option that still feels indulgent.
Calorie split: 4% protein · 62% carbs · 35% fat
↓ Full nutrition💚 Why it's loved
People love sweet potato tots for their perfect balance of sweet and savory, with a crispy exterior that gives way to a soft, creamy interior. They are a crowd-pleasing, healthier alternative to classic tots that can be enjoyed by kids and adults alike, often served as a fun finger food at gatherings.
⚠️ Watch-outs & how to enjoy it better
The 13.52g of sugar per 100g can cause blood-sugar spikes if eaten in large portions, especially for those managing diabetes. To counteract this, pair them with a protein-rich dip like Greek yogurt or a fat source like avocado to slow sugar absorption, and stick to a 100g serving. Additionally, if fried, they can be high in sodium and unhealthy fats—opt for baking or air-frying to reduce these issues.
Key benefits
- Rich in beta-carotene, which the body converts to vitamin A
- Provides 6g of fiber per 100g to support digestion
- Lower glycemic index than regular potato tots
- Naturally sweet flavor reduces need for added sugars
- Versatile side dish or snack for various meals
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Sweet potatoes are not actually related to regular potatoes—they belong to the morning glory family, while potatoes are part of the nightshade family.
Full nutrition (USDA data · scales with serving)
| Water | 49.2 g |
| Energy | 191 kcal |
| Protein | 2.3 g |
| Total lipid (fat) | 9.3 g |
| Carbohydrate, by difference | 37.3 g |
| Fiber, total dietary | 6.0 g |
| Total Sugars | 13.5 g |
| Calcium, Ca | 55.0 mg |
| Iron, Fe | 0.81 mg |
| Magnesium, Mg | 27.0 mg |
| Phosphorus, P | 62.0 mg |
| Potassium, K | 429 mg |
| Sodium, Na | 315 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 | 27.3 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 455 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 5456 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 | 0.85 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 | 2.6 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 tots.
| 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 tots healthier than regular potato tots?
Yes, they generally have more fiber, vitamin A, and a lower glycemic index, but the overall healthiness depends on preparation—baked versions are healthier than fried ones.
Can I make sweet potato tots at home?
Absolutely! Grate sweet potatoes, mix with a binder like egg or flour, season, and bake or air-fry until crispy. Homemade versions let you control ingredients and reduce sodium.
Are sweet potato tots suitable for vegans?
It depends on the recipe—if made with egg as a binder, they are not vegan, but you can use flax eggs or other plant-based binders to make them vegan-friendly.
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 1.91 kcal/g · 5% calories from protein · 6.0 g fiber · 13.5 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: 0.73 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.