Sweet potato fries have a reputation for being healthier than French fries, but you may wonder whether they’re really better for you.
After all, both kinds are usually deep-fried and served in oversized portions.
This article reviews the nutrition of sweet potato and French fries, as well as their potential health effects.
Detailed nutrition information is most readily available for store-bought, frozen fries.
The following nutritional comparison is for a 3-ounce (85-gram) serving — or 10–12 pieces of frozen fries — which can be baked as-is from the freezer (1):
|French fries||Sweet potato fries|
|Total fat*||4 grams||5 grams|
|Saturated fat||1 gram||1 gram|
|Trans fat||0 grams||0 grams|
|Cholesterol||0 mg||0 mg|
|Sodium*||282 mg||170 mg|
|Carbs||21 grams||24 grams|
|Fiber||2 grams||3 grams|
|Protein||2 grams||1 gram|
|Potassium||7% of the RDI||5% of the RDI|
|Manganese||6% of the RDI||18% of the RDI|
|Vitamin A||0% of the RDI||41% of the RDI|
|Vitamin C||16% of the RDI||7% of the RDI|
|Vitamin E||0% of the RDI||8% of the RDI|
|Thiamine||7% of the RDI||7% of the RDI|
|Niacin||11% of the RDI||4% of the RDI|
|Vitamin B6||9% of the RDI||9% of the RDI|
|Pantothenic acid (vitamin B5)||8% of the RDI||8% of the RDI|
|Folate||7% of the RDI||7% of the RDI|
*Fat and sodium content may vary between different brands of either type of fries.
Sweet potato fries are slightly higher in calories and carbs but also more nutrient dense than French fries.
Summary Sweet potato fries are a bit higher in calories and carbs than French fries. However, sweet potato fries are also more nutrient dense and particularly high in vitamin A.
The table in the previous chapter shows that a 3-ounce (85-gram) serving of baked French fries has 125 calories, compared to 150 calories for the same serving of baked sweet potato fries.
In contrast, fries at restaurants are typically deep-fried — which nearly doubles the calorie content.
Here’s a comparison of the average calories, fat, and carbs in different size orders of deep-fried fast food fries (1):
|Small (2.5 ounces or 71 grams)||Medium (4.1 ounces or 117 grams)||Large (5.4 ounces or 154 grams)|
|• Fat||10 grams||17 grams||22 grams|
|• Carbs||29 grams||48 grams||64 grams|
|Sweet potato fries|
|• Fat||11 grams||18 grams||22 grams|
|• Carbs||37 grams||57 grams||74 grams|
A large serving of each kind of fast food fries has as many calories as some people need in an entire meal.
Additionally, the carb and fat content are about doubled if you choose a large rather than a small serving — regardless if they’re French or sweet potato fries.
Summary Deep-frying nearly doubles the calories in both French and sweet potato fries compared to baking. When deep-fried, a large serving of either type of fries contains a full meal’s worth of calories.
Concerns Over Frying
Two issues that have made news headlines over the past few decades are trans fat and acrylamide in fries.
Fortunately, new FDA rules ban the use of partially hydrogenated oil — the primary source of trans fat — in the U.S. food supply as of June 2018, though some may remain in the food supply until January 2020 as inventories are depleted (5).
Therefore, you should no longer see “partially hydrogenated oil” in ingredient lists of fries, nor should you find any trans fat listed in their nutrition information.
Though most studies on acrylamide levels in fries have tested French fries, this compound also forms in sweet potato fries and is what makes fries brown (13).
Acrylamide is classified as “probably carcinogenic” in humans. However, this is based on studies of animals given high doses of the compound (14).
If you’re making fries from scratch, you can reduce acrylamide formation by avoiding refrigerating potatoes, baking instead of frying, soaking potato slices in water for 15–30 minutes before cooking, and heating them just until golden, not brown (12, 13, 21, 22).
Summary New FDA rules have largely eliminated trans fat content in fries. However, acrylamide, a potentially carcinogenic byproduct in fried starchy foods, occurs in fries. Still, a typical intake through a normal diet is unlikely to be problematic.
French fries have come under increasing scrutiny due to new studies suggesting that higher intake may raise your risk of obesity, type 2 diabetes, and high blood pressure.
One study associated an additional daily serving of French fries with gaining 3.35 pounds (1.5 kg) over a four-year period (25).
These observational studies don’t prove that French fries were what really contributed to weight gain or food addiction, but they do suggest that it may be wise to limit your intake.
French fries and sweet potato fries are both rich in carbohydrates, which raise your blood sugar.
The glycemic index (GI) — a measure of a food’s potential blood sugar impact — is 76 for fried sweet potatoes and 70 for fried white potatoes on a 100-point scale (28).
These are moderately-high values and suggest that both types of fries may raise your blood sugar similarly (29).
Additionally, a review of eight studies linked each daily 5.4-ounce (150-gram) increase in the consumption of French fries with a 66% higher risk of type 2 diabetes (31).
Though these studies don’t prove that fries increase diabetes risk, it may be wise to cut back on both types if you’re trying to lower your blood sugar.
Still, if you frequently eat fries, you may be more likely to develop heart disease risk factors, such as obesity and high blood pressure (24).
In a large observational study, people who ate 4 or more servings of French fries per week had a 17% higher risk of high blood pressure, compared to people who ate fewer than one serving per month (35).
Summary Regularly eating French fries may increase your risk of some diseases, including obesity, type 2 diabetes, and high blood pressure. It’s uncertain if regularly eating sweet potato fries would similarly increase disease risk.
To make the best choice, it would be ideal to have studies that directly compare the health effects of sweet potato and French fries when eaten in the same quantities. However, such studies are unavailable.
Furthermore, you can compare the two types of fries based on what is known:
|French Fries||Sweet potato fries|
|Trans fat||May contain trace amounts||May contain trace amounts|
|Linked to obesity||Yes||No|
|Linked to type 2 diabetes||Yes||No, but high in carbs|
|Linked to high blood pressure||Yes||No|
Based on this comparison, sweet potato fries may be the better choice. Still, you shouldn’t eat oversized servings of deep-fried sweet potato fries on a regular basis.
It’s possible that the lack of studies and evidence on the health risks of sweet potato fries comes from people not eating as many sweet potato fries as French fries. Moderation is likely key.
Summary While sweet potato fries may be slightly healthier than French fries, neither is healthy if eaten in large amounts.
Sweet potato fries are slightly higher in calories and carbs than French fries but also high in vitamin A — giving them a nutritional edge.
Still, deep-fried fries of any kind served in over-sized portions — as in many restaurants — may increase your risk of weight gain and related health problems.
A better choice is to bake frozen or homemade fries — regardless of what kind they are. This gives you more control over your serving size and helps limit your calorie intake.