Are Sweet Potato Fries Better for You Than Regular Fries?

November 16, 2025 •

4 min read

According to a study published in The American Journal of Clinical Nutrition, eating deep-fried french fries more than twice a week can double your risk of early death. With this in mind, many people wonder: are sweet potato fries better for you than regular fries? While sweet potatoes offer superior nutritional benefits in their raw form, the answer isn't as simple as swapping one spud for another.

Quick Summary

The health debate between sweet potato and regular fries depends heavily on the cooking method. While sweet potatoes boast more vitamin A and fiber, deep-frying significantly increases fat and calories in both, negating any natural nutritional edge. The preparation is more important than the potato itself.

Key Points

Cooking Method Over Potato Type: The primary factor determining the healthiness of fries is whether they are deep-fried, baked, or air-fried, not the type of potato.
Nutrient-Dense Sweet Potatoes: In their raw state, sweet potatoes are higher in fiber and significantly richer in vitamin A compared to white potatoes.
Similarities When Fried: Deep-frying negates many of the nutritional advantages of sweet potatoes by adding large amounts of fat and calories, making them comparable to deep-fried regular fries.
Deep-Frying Risks: High-temperature deep-frying can produce acrylamide, a potential carcinogen, in both types of potatoes.
Healthier Cooking Methods: Baking and air-frying are much healthier alternatives that produce crispy fries with minimal added fat and calories.
White Potatoes Have Strengths, Too: Regular white potatoes are an excellent source of potassium and also provide vitamin C, offering their own set of nutritional benefits.
Moderation is Key: Regardless of the type or preparation method, fries should be consumed in moderation as part of a balanced diet.

Sweet Potato vs. White Potato: The Nutritional Showdown

While the cooking method is the biggest factor in the healthiness of fries, the potatoes themselves have distinct nutritional profiles worth exploring. Sweet potatoes and white potatoes are not botanically related but both offer valuable nutrients.

Sweet Potato Advantages

Higher Vitamin A: Sweet potatoes contain significantly more beta-carotene, which your body converts to vitamin A. A single serving can provide well over the daily recommended intake, supporting vision and immune function.
More Fiber: They offer higher fiber content than white potatoes, which aids in digestion and helps promote feelings of fullness. This can lead to consuming fewer fries overall.
Lower Glycemic Index (GI): In their baked or boiled state, sweet potatoes have a slightly lower GI than white potatoes. This means they release sugar into the bloodstream more slowly, helping to manage blood sugar levels.

White Potato Advantages

More Potassium: White potatoes are an excellent source of potassium, containing more than a banana. Potassium is essential for muscle function and blood pressure regulation.
More Protein: A medium-sized white potato contains slightly more protein than a sweet potato.
Vitamin C: Both potato varieties are good sources of Vitamin C.

Why Cooking Method is King

Regardless of the type of potato, the method of preparation is the single most critical factor in determining how healthy the final product is. Deep-frying introduces a host of negative health impacts that can overshadow the natural benefits of the vegetable base.

The Downsides of Deep-Frying

Increased Fat and Calories: Deep-frying causes both sweet and regular potatoes to absorb a significant amount of oil. This dramatically increases the fat and calorie content, often doubling it compared to baking. A large serving of deep-fried fries can contain the calorie equivalent of an entire meal.
Formation of Acrylamide: When starchy foods like potatoes are cooked at high temperatures, they can form a compound called acrylamide. This is a probable human carcinogen, and while the risk from typical dietary intake is considered low, it's a known byproduct of deep-frying.
High Sodium Content: Restaurant and frozen fries are frequently loaded with excess sodium to enhance flavor. High sodium intake can contribute to increased blood pressure.

Healthier Alternatives

Air-Frying: An air fryer circulates super-heated air to create a crispy texture with minimal oil. This method keeps the calorie and fat content low while still delivering a satisfying crunch.
Baking: Baking sweet or regular potato fries in the oven with a small amount of heart-healthy oil like olive oil is a great alternative to deep-frying. For best results, don't overcrowd the pan and preheat the baking sheet.
Using Proper Technique: To ensure crispy baked fries, experts recommend cutting the fries evenly, drying the raw potato slices, and not crowding the baking sheet. Preheating the oven to a high temperature, such as 425°F (220°C), helps caramelize the natural sugars.

Comparison Table: Sweet Potato vs. Regular Fries (Baked vs. Fried)


Feature	Baked Sweet Potato Fries	Baked Regular Fries	Deep-Fried Sweet Potato Fries	Deep-Fried Regular Fries
Vitamin A	High	Low/None	High	Low/None
Potassium	Moderate	High	Moderate	High
Fiber	High	Moderate	High	Moderate
Calories	Lower	Lower	Significantly Higher	Significantly Higher
Fat Content	Low	Low	High	High
Sugar	Natural	Natural	Natural + Added	Natural + Added
Glycemic Index	Slightly lower	Higher	High	High
Acrylamide	Lower risk	Lower risk	Higher risk	Higher risk

The Verdict: Context is Everything

While sweet potatoes have a nutritional edge in their unprocessed state, once they are submerged in a vat of hot oil, that advantage all but disappears. The key takeaway is that the preparation method matters more than the potato itself. For a genuinely healthier option, choose baked or air-fried fries, regardless of the type of potato you use. Both sweet and regular potatoes, when prepared correctly and enjoyed in moderation, can be part of a balanced and healthy diet. The best option for your health is the one that is prepared with minimal added fat and salt.

How to make healthier sweet potato fries at home

Prepare the potatoes: Peel (optional) and slice sweet potatoes into evenly sized sticks to ensure even cooking.
Coat lightly: Toss the potato sticks with a tablespoon of olive oil and your preferred spices, such as smoked paprika, garlic powder, or cinnamon.
Spread on a preheated tray: Spread the fries in a single layer on a parchment-lined baking sheet. For extra crispiness, you can preheat the baking sheet in the oven.
Bake or air-fry: Bake at 400-425°F (200-220°C) for 15-25 minutes, flipping halfway through. Air-fry at 180°C (350°F) for 10-15 minutes, shaking the basket occasionally.
Serve and season: Remove from the oven when golden and season with a sprinkle of salt. Serve with a nutritious pairing like lean protein or a fresh salad.

This method allows you to enjoy the full flavor and nutritional benefits of sweet potatoes without the heavy fats associated with deep-frying. Ultimately, a conscious cooking choice is the defining factor in making your fries a healthier side.

Conclusion: Which Fry Should You Choose?

So, are sweet potato fries better for you than regular fries? The definitive answer depends less on the type of potato and more on the method of preparation. Baked or air-fried sweet potatoes offer a nutritional edge with higher vitamin A and fiber, but a deep-fried sweet potato fry is nutritionally comparable to a deep-fried regular potato fry in terms of high calories and fat. For the healthiest choice, bake or air-fry your fries at home to control ingredients and portion sizes. The occasional deep-fried serving in moderation is fine, but for regular consumption, the oven is your best friend. In the end, the healthiest fry is the one you enjoy responsibly as part of a balanced diet, prepared with health-conscious methods.

Frequently Asked Questions

No, deep-frying sweet potatoes significantly increases their fat and calorie content by soaking them in oil, largely negating their natural health benefits.

Yes, baked sweet potato fries are a much healthier option. Baking retains more nutrients and uses significantly less oil, resulting in a lower fat and calorie count compared to deep-fried versions.

This depends entirely on preparation. Deep-fried versions of both have similar, high calorie counts. However, a baked sweet potato fry can be slightly higher in calories and carbs than a baked regular fry, but that's balanced by its higher nutrient density.

To make crispy, baked sweet potato fries, ensure they are cut into even sticks, dry them well before coating in a small amount of oil, spread them in a single layer on a preheated pan, and use a high oven temperature.

Sweet potato fries contain significantly more vitamin A, in the form of beta-carotene, compared to regular fries, which contain very little.

The healthiness of frozen sweet potato fries depends on the brand and how they are cooked. Many brands pre-fry them in oil and add salt. For a healthier outcome, check the ingredients and nutritional label, and bake or air-fry them at home.

In their unprocessed state, sweet potatoes have a lower glycemic index. However, once deep-fried, the glycemic index of both sweet and regular fries becomes similar due to the cooking process.