Sweet potato tots, school
Common food
Photo: Wikipedia
Sweet potato tots are bite-sized, crispy nuggets made from grated sweet potato, often bound with flour and spices, then baked or fried. They offer a sweet, earthy flavor with a satisfying crunch on the outside and a soft, fluffy interior. Nutritionally, they are a carb-rich snack with moderate fiber and a notable amount of natural sugar.
Calorie split: 4% protein · 62% carbs · 35% fat
↓ Full nutrition💚 Why it's loved
People love sweet potato tots for their comforting, sweet-savory flavor and the satisfying crunch that pairs perfectly with dipping sauces. They are a popular, kid-friendly way to enjoy vegetables and are often seen as a fun, slightly healthier alternative to traditional potato tots.
⚠️ Watch-outs & how to enjoy it better
The high carbohydrate and sugar content (13.58g per 100g) can cause blood sugar spikes, especially if consumed in large portions. To mitigate this, pair them with a protein or fat source like Greek yogurt dip or grilled chicken, and practice portion control. If fried, they can be high in fat; opting for baking reduces this.
Key benefits
- Good source of dietary fiber for digestive health
- Provides vitamin A from beta-carotene in sweet potatoes
- Contains complex carbohydrates for sustained energy
- Offers a plant-based snack option
- Naturally gluten-free when made with appropriate binders
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Sweet potatoes are not botanically related to regular potatoes; they are in the morning glory family, while potatoes are in the nightshade family.
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 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?
Sweet potato tots generally have more fiber, vitamin A, and antioxidants than regular potato tots, but they can have similar calorie and fat content if fried. Baking them is a healthier preparation method.
Can I make sweet potato tots gluten-free?
Yes, you can use gluten-free binders like almond flour, chickpea flour, or cornstarch instead of regular flour to make them gluten-free.
How do I get my sweet potato tots crispy?
To achieve crispiness, bake them on a preheated baking sheet at a high temperature (around 400°F/200°C) without overcrowding, and consider lightly brushing them with oil before baking.
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.