Sweet Potato Fries: Are They Really Any Better for You?

Do you have sweet potato on the brain like we do? I've been eating them in every way possible this fall: Cut into wedges and roasted with spices; baked in foil and smothered with cinnamon and pecans; even blended up into smoothies! One my favorite treats is a piping hot batch of sweet potato fries. You've heard time and time again that sweet potatoes are full of good-for-you nutrients, but does that hold true when they're sliced up and fried? What do you think: Is there really that big of a difference between regular French fries and sweet potato fries? We're putting Ore Ida's Sweet Potato Fries and Golden Fries (regular French fries) head to head to find out the answer!

The Winner: It's a Tie!

First, let's check out the nutrition information for both spuds, from the Ore Ida website:

Golden Fries

Serving Size: 84g Servings Per Container: About 11
Amount Per Serving
Calories 130	Calories from Fat 30
	% Daily Value *
Total Fat 3.5g	5%
Saturated Fat 1g	5%
Trans Fat 0
Cholesterol 0	0%
Sodium 290mg	13%
Potassium 390mg	10%
Total Carbohydrates 21g	7%
Dietary Fiber 2g	8%
Sugars <1g

Protein 2g
Vitamin A	0%
Vitamin C	6%
Calcium	0%
Iron	2%

Sweet Potato Fries

Serving Size: 84g Servings Per Container: About 6
Amount Per Serving
Calories 160	Calories from Fat 70
	% Daily Value *
Total Fat 8g	12%
Saturated Fat 0.5g	3%
Trans Fat 0
Cholesterol 0	0%
Sodium 160mg	8%
Potassium 280mg	8%
Total Carbohydrates 21g	7%
Dietary Fiber 2g	10%
Sugars 6g

Protein 1g
Vitamin A	50%
Vitamin C	4%
Calcium	2%
Iron	4%

It looks like the sweet potato fries have 30 more calories than the regular fries per serving, as well as 4.5 more grams of fat. However, the sweet potato fries also have 50% more vitamin A than the regular fries, with 130 fewer mg of sodium. Also notice that both varieties of fries have the same amount of fiber (2 grams). Both potatoes and sweet potatoes get most of their fiber from the skin, which is often sliced off in commercially-prepared fries. With skin, sweet potatoes have just slightly more fiber than regular potatoes.

Want to make healthy sweet potato fries at home? Try this baked version!

Which do you prefer: Regular fries or sweet potato fries?

Comments

CECELW 12/5/2020

I love sweet potatoes Report

REDROBIN47 12/5/2020

I love sweet potato fries. I don't eat them often but on occasion I do indulge. Report

ROBINRS 12/5/2020

I have never really been a fry person would rather just eat my potato baked. usually add maybe a bit of salt to the sweet potato and butter or sour cream to the regular potato. But am surprised to see that the nutrition difference of the fries is not real great. Report

MJ7DM33 12/5/2020

Good read! Thanks! Report

MAREE1953 12/5/2020

Love oven baked sweet potato fries AND baked pumpkin fries! With lots of pumpkin this year, I ventured out. Yum, yum!! Report

NEPTUNE1939 12/5/2020

ty Report

KITTYHAWK1949 12/5/2020

i like the sweet potatoes best. also like baked sweet potatoes with butter, salt and pepper Report

MWHIGGINS 8/14/2020

I love sweet potatoes! Report

NEPTUNE1939 8/14/2020

ty Report

CECTARR 8/14/2020

I love regular french fries. Personal taste never cared for sweet potatoes at all Report

ALEPEQUIJADA 8/14/2020

Thanks! Report

GOLDENRODFARM 8/14/2020

I don’t think fries showcase the sweet potato’s delicious taste as well as simple roasted or grilled slices do! Report

EMGERBER 8/14/2020

Great comparison, thanks! Report

AZMOMXTWO 8/14/2020

thank you Report

MAREE1953 8/14/2020

I love plain roasted sweet potatoes, with skin. Just rub with olive oil, wrap in foil, place in covered roasting pan. Sweet juices at the bottom of the pan can be drizzled over slices. Just a few slices sweeten up any meal. Report

DMEYER4 8/14/2020

thanks Report

JANIEWWJD 8/14/2020

Awesome article. Report

ETHELMERZ 8/14/2020

Can’t handle the taste and mouth feel of sweet potatoes. But I don’t care if others eat them, it’s just another choice. And another fad. Report

GEORGE815 6/18/2020

Thanks Report

RO2BENT

Both are French fries! Report

CORVETTECOWBOY

Thank you Report

RAZZOOZLE

thank you Report

NENEBFIT

As an occasional treat, i will continue to enjoy my sweet potato fries. Report

ERIN_POSCH

thanks for sharing Report

JUSTYNA7

I have always wondered if the goodness is taken out in the cooking. Do they measure the nutritional values based on the raw vegetable or cooked? And it appears you are doing this from frozen sweet potatoes so does that affect the nutritional value? Report

CORVETTECOWBOY

Thanks Report

ELRIDDICK

Thanks for sharing Report

SDANLSON

One advantage for a number of people would be that they are not putting any ketchup (generally sweetened) or cheese on them. Don't slip up and add a bunch of butter either. I little cinnamon can be a good or your regulated serving size. You can alternately try some herbs so you can find combinations you like. Report

FISHGUT3

thanks Report

GRALAN

The title drew my eye, the concept made me wonder, the article informed me, and I enjoyed reading it. Thank you.

Regarding some of the snarky commenters:
Have you ever wondered why there are more critics who consider themselves experts but never actually produce useful product themselves, actually perform a complicated set of tasks, or perhaps mediate peace between real opponents in violent conflict?

Yea, neither have I.
Not.
That's why I stated plainly my comment and reasons for it. Try it, you'll like it. Truth, its what's for dinner. Report

GREYTDOLPHIN

I prefer the sweet potato, usually making them myself so no additives or sodium. My doc said can have sweet potatoes or Yukons, but to avoid the russets. Report

LEANJEAN6

good to know this! Report

KOALA_BEAR

I prefer sweet potato fries but it depends on what I'm eating & the sauce neing served w/ them. I also like regular fries, esp big thick steak fries. Just wish more places offered non-starchy veggies instead w/ burgers or sandwiches. Some will let you sub out for salad or broccoli but many don't have healthier options. Report

MNABOY

Thanks Report

GEORGE815

Like a good french fry Report

CAS68124

I much prefer regular fries, thank you for the info very interesting Report

GETULLY

Most of the time sweet potato fries come covered with sugar. Ick! Cut the potatoes and roast the chunks! Yum-O! Report

4CONNIESHEALTH

Very interesting! Thanks for sharing. Report

BABY_GIRL69

I wanted some sweet potato fries and these look yummy.... Report

KCOCEAN

I hate sweet potatoes no matter how they are fixed. I tried to eat them as fries or chips and I would rather skip it than eat. Report

KHALIA2

Great info! Thanks! Report

KHALIA2

I love sweet potato fries, but I bake them instead of frying. Report

LESSOFMOORE

Great information! Report

_CYNDY55_

Thanks! Report

DJ4HEALTH

thanks Report

7STIGGYMT

And everyone thinks sweet potatoes are healthier Report

KHALIA2

WOW! And I thought I was doing something by putting them in the oven. Thank you for this information. Report

RYCGIRL

thanks
Report

ROBBIEY

I love sweet potato fries over regular French fries, although both are good. I believe in everything in moderation. Report

SPUNOUTMOM

Sweet potato fries. I rarely if ever order reg potato fries. This article has me rethinking my restaurant order Report

See More Comments Log in to leave a comment

Sweet Potato Fries: Are They Really Any Better for You?

Comments

Popular Entries

Related Entries

More From SparkPeople