Sweet potato tots, fast food / restaurant
Common food
Photo: Wikipedia
Sweet potato tots are bite-sized, cylindrical nuggets of grated sweet potato, typically mixed with a binder and seasonings, then baked or fried until the exterior is crisp and golden while the interior remains soft and slightly sweet. Nutritionally, they offer a decent fiber boost (5.6g per 100g) and a more complex carbohydrate profile than standard potato tots, thanks to the sweet potato base. The notable fat content (15.6g per 100g) often comes from the cooking oil or added fats for crispiness.
Calorie split: 3% protein · 48% carbs · 49% fat
↓ Full nutrition💚 Why it's loved
People love them for the perfect textural contrast—a crunchy, savory shell giving way to a naturally sweet, tender center. They are a beloved, versatile side dish or snack that bridges the gap between comfort food and a slightly more wholesome indulgence.
⚠️ Watch-outs & how to enjoy it better
The primary downsides are the high fat and calorie density from frying or oil-rich baking, and the potential for added sodium in seasonings or pre-made versions. To counteract this, opt for oven-baked or air-fried versions at home to control oil, pair them with a protein-rich dip (like Greek yogurt or black bean dip) to balance the meal, and practice portion control by serving them alongside a large salad or vegetable.
Key benefits
- Good source of dietary fiber for digestive health.
- Provides vitamin A (beta-carotene) from the sweet potato.
- Offers a more nutrient-dense alternative to regular potato tots.
- Can be a vehicle for adding vegetables to a meal.
- Satisfies a craving for a crispy, savory snack.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Sweet potato tots are a modern, creative twist on the classic 'tater tot,' which was invented in 1953 by the Ore-Ida founders as a way to use up leftover potato slivers.
Full nutrition (USDA data · scales with serving)
| Water | 45.7 g |
| Energy | 240 kcal |
| Protein | 2.1 g |
| Total lipid (fat) | 15.6 g |
| Carbohydrate, by difference | 34.9 g |
| Fiber, total dietary | 5.6 g |
| Total Sugars | 12.6 g |
| Calcium, Ca | 51.0 mg |
| Iron, Fe | 0.76 mg |
| Magnesium, Mg | 25.0 mg |
| Phosphorus, P | 58.0 mg |
| Potassium, K | 401 mg |
| Sodium, Na | 295 mg |
| Zinc, Zn | 0.37 mg |
| Copper, Cu | 0.17 mg |
| Selenium, Se | 0.40 ug |
| Vitamin C, total ascorbic acid | 7.0 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.09 mg |
| Niacin | 0.68 mg |
| Vitamin B-6 | 0.17 mg |
| Folate, total | 30.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 30.0 ug |
| Folate, DFE | 30.0 ug |
| Choline, total | 25.5 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 425 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 5100 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 8.0 ug |
| Vitamin E (alpha-tocopherol) | 2.2 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 15.2 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.4 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 | 1.4 g |
| SFA 18:0 | 1.8 g |
| Fatty acids, total monounsaturated | 5.8 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 5.6 g |
| MUFA 20:1 | 0.10 g |
| MUFA 22:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 5.0 g |
| PUFA 18:2 | 4.5 g |
| PUFA 18:3 | 0.43 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?
Generally, yes. Sweet potato tots typically offer more fiber, vitamin A, and a slightly lower glycemic index than tots made from white potatoes. However, the overall healthiness depends heavily on the cooking method (fried vs. baked) and added fats/sodium.
Can I make crispy sweet potato tots without deep frying?
Absolutely. For a crispy exterior without deep frying, bake them on a preheated baking sheet at a high temperature (400-425°F / 200-220°C) or use an air fryer. Ensure the tots are in a single layer and not overcrowded to promote crisping.
Why do my homemade sweet potato tots fall apart?
This is often due to excess moisture. Grate the sweet potato and then squeeze out as much liquid as possible using a clean towel or cheesecloth. Also, ensure your binder (like egg, flour, or breadcrumbs) is sufficient to hold the mixture together.
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 2.40 kcal/g · 4% calories from protein · 5.6 g fiber · 12.6 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: 0.74 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.