Are Sweet Potato Fries as Bad as Regular Fries? The Nutritional Showdown

December 29, 2025 •

3 min read

Deep-frying nearly doubles the calories in both regular and sweet potato fries compared to baking, a crucial fact that immediately challenges the common perception that sweet potato fries are automatically a better option. This suggests that the cooking method is often more significant than the type of potato used when assessing their overall health impact.

Quick Summary

This nutritional breakdown analyzes how sweet potato fries compare to regular french fries. It covers the inherent differences in the potatoes and how cooking methods dramatically alter their health profile, exploring calories, fat, and key micronutrients.

Key Points

Cooking Method Matters: Deep-frying drastically increases the calories and fat content of both sweet potato and regular fries, making them nutritionally similar.
Sweet Potatoes Offer More Vitamin A: When prepared healthily, sweet potato fries have a clear advantage due to their high beta-carotene content, which converts to vitamin A.
Acrylamide Forms in Both: Cooking either type of starchy potato at high temperatures can produce acrylamide, a potentially harmful chemical.
Portion Control is Key: An oversized portion of deep-fried fries, regardless of the potato, contains excessive calories and fat.
Baked or Air-Fried are Better: Choosing to bake or air-fry fries at home is the best way to retain nutritional benefits and control the fat content.
Glycemic Index Changes: While raw sweet potatoes have a lower glycemic index, frying and baking can raise it to levels similar to regular fries.

The Core Comparison: Potato vs. Preparation

It's a common assumption that ordering sweet potato fries is the guilt-free choice. The vibrant orange color and reputation of the sweet potato as a "superfood" make it seem like a clear winner over its white potato counterpart. However, the simple act of turning either potato into fries by deep-frying fundamentally changes its nutritional story. While the raw vegetables have distinct health benefits, the preparation method ultimately becomes the most critical factor in determining how healthy (or unhealthy) the final product is.

Raw Potato Nutritional Differences

Before any cooking, there are notable differences between sweet potatoes and regular potatoes.

Sweet Potatoes: A nutritional powerhouse, rich in beta-carotene (which the body converts to vitamin A), providing 41% of the Recommended Daily Intake in a standard serving, a nutrient completely absent in white potatoes. They also contain more fiber and manganese.
Regular Potatoes: These are not without merit. They are an excellent source of potassium, containing significantly more than sweet potatoes, and offer a good amount of Vitamin C.

The Impact of Cooking Methods

This is where the "health halo" around sweet potato fries begins to fade. Deep-frying, a common preparation method in restaurants, involves submerging the potatoes in a large volume of oil, dramatically increasing the calorie and fat content. Baked or air-fried versions, in contrast, require minimal oil, preserving more of the natural nutritional benefits of the potato. The oil used in deep-frying, often rich in omega-6 fatty acids, can also contribute to inflammation when consumed excessively.

Acrylamide Formation

When starchy foods like potatoes are cooked at high temperatures, a chemical called acrylamide can form. This compound is classified as a probable carcinogen in humans based on animal studies. It forms in both regular and sweet potato fries, although its presence and levels can vary. Avoiding high-heat cooking and preparing fries until only golden, rather than brown, can help reduce acrylamide levels. For more information, consult the Food and Drug Administration's guidance on acrylamide in food.

Comparison Table: Sweet Potato Fries vs. Regular Fries

This table illustrates the nutritional differences in baked fries, based on an 85-gram (3-ounce) serving, to show how the base potato compares before deep-frying significantly alters the profile.


Nutrient	Regular Baked Fries	Sweet Potato Baked Fries
Calories	125 kcal	150 kcal
Total Fat	4 grams	5 grams
Carbs	21 grams	24 grams
Fiber	2 grams	3 grams
Vitamin A	0% RDI	41% RDI
Potassium	7% RDI	5% RDI

Note: These values are for baked versions. Deep-frying can double calories and fat content in both options.

Portion Control and Moderation

Regardless of the potato type, fries are a treat food, not a staple. Large, restaurant-sized servings of deep-fried fries contain a full meal's worth of calories and fat. Experts suggest limiting high-fat foods like fries to about once a week and paying close attention to portion size. A reasonable portion is roughly 3 ounces, or about 18 sweet potato fries.

Healthier Fry Alternatives

If you're making fries at home, you have far more control over the health outcomes. Here are some simple tips:

Air Fry Instead of Deep-Fry: An air fryer uses super-heated air to create a crispy texture with minimal oil, significantly reducing calories and fat.
Season Naturally: Use spices like paprika, garlic powder, or chili powder instead of excessive salt or sugary coatings often found in frozen fries.
Pair with a Balanced Meal: Serve fries alongside a lean protein source and plenty of vegetables to create a more balanced and nutritious plate.
Choose a Healthier Oil: If baking, opt for a heart-healthy oil like olive oil, using just a light spray to enhance flavor and crispiness.

Conclusion: The Preparation Method is King

So, are sweet potato fries as bad as regular fries? The answer is a resounding "it depends." While sweet potatoes are more nutrient-dense than white potatoes, particularly in vitamin A and fiber, this advantage is largely negated when both are deep-fried. Deep-frying adds significant calories and fat to both types of fries, making them equally indulgent. The ultimate decision of which is healthier rests squarely on how they are cooked and the portion size consumed. For the most nutritional benefit, prioritize moderation and opt for healthier cooking methods like air-frying or baking, regardless of which potato you choose.

Frequently Asked Questions

When deep-fried, both sweet potato and regular fries have similar, high calorie counts. The cooking method adds far more calories than the difference between the potatoes themselves.

Yes, baked sweet potato fries are generally healthier. While both are good, sweet potatoes offer more fiber and a substantial amount of Vitamin A, which regular potatoes lack.

Acrylamide is a chemical that can form in starchy foods cooked at high temperatures. It can affect both sweet potato and regular fries. Limiting high-heat cooking and browning can reduce its formation.

To make healthier fries at home, use an air fryer or bake them in the oven with a small amount of heart-healthy oil, like olive oil. Season with spices rather than excessive salt.

While the name suggests otherwise, sweet potatoes have natural sugars. Some restaurant sweet potato fries might even have added sugar for caramelization. The overall health difference is more about fat from frying than the sugar content.

Experts suggest that a reasonable portion size for fries, especially if deep-fried, is about 3 ounces (or 85 grams), which is a relatively small serving size.

Yes. Deep-frying in oils high in omega-6 fatty acids, like vegetable oil, can contribute to inflammation when consumed regularly. Using better quality oils and less of them is preferable for health.