Are Sweet Potato Fries Just as Bad as Regular Fries?

November 16, 2025 •

3 min read

According to a study published in the American Journal of Clinical Nutrition, eating fried potatoes twice a week or more significantly increases the risk of mortality. While sweet potatoes themselves offer nutritional advantages, the way they are prepared is the most critical factor determining if sweet potato fries are just as bad as regular fries. Both can become high-fat, calorie-dense foods when deep-fried, regardless of the starting vegetable.

Quick Summary

The healthiness of sweet potato fries versus regular fries is largely determined by cooking methods, not the potato type. While sweet potatoes have more vitamin A and fiber, deep frying either vegetable adds significant calories and fat. Baking or air-frying is a healthier option for both varieties.

Key Points

Cooking Method Matters Most: Deep frying either sweet or regular potatoes makes them high in fat and calories, largely negating any minor nutritional benefits of the sweet potato.
Sweet Potatoes Are More Nutrient-Dense: Sweet potatoes naturally contain more vitamin A and fiber, while white potatoes are higher in potassium and vitamin C.
Deep Frying Negates Nutrients: Frying exposes potatoes to high heat and adds significant fat and calories, minimizing the nutritional advantage sweet potatoes originally hold.
Healthier Cooking Options Exist: Baking and air-frying are much healthier alternatives that produce crispy fries with less oil and preserve more nutrients.
Moderation is Key: Regardless of the type or cooking method, controlling portion sizes is important to keep calories and fat in check.

The Core Truth: It's All in the Preparation

Many people swap regular fries for sweet potato fries assuming it's a virtuous health upgrade. This perception is largely a marketing-driven misconception. The fundamental truth, reiterated by nutrition experts, is that the cooking method vastly outweighs the minor nutritional differences between the two types of potatoes. Deep-frying any potato, sweet or regular, saturates it with oil, dramatically increasing its calorie and fat content. A large fast-food serving of deep-fried fries can contain as many calories as some people need in an entire meal.

Nutritional Differences Between Raw Potatoes

Before any cooking begins, there are notable nutritional distinctions between a sweet potato and a white potato. Sweet potatoes are an excellent source of beta-carotene, which the body converts into vitamin A, and they typically contain more fiber and antioxidants. White potatoes, however, often provide more potassium and vitamin C. Both are whole foods with valuable nutrients. The key is that these advantages are largely diminished or overshadowed when deep-fried.

The Impact of Cooking Methods on Fries

The difference between a baked fry and a deep-fried one is substantial. Baking or air-frying uses minimal oil, preserving more of the potato's inherent nutritional value. Deep-frying, conversely, adds a significant amount of unhealthy fats and calories, potentially creating trans fats if oil is reused. This process can also increase the formation of acrylamides, a chemical with the potential to increase cancer risk, which forms in starchy foods cooked at high temperatures.

Comparing Deep-Fried Sweet Potato vs. Deep-Fried Regular Fries

When prepared identically via deep-frying, the nutritional profiles of sweet potato and regular fries become quite similar, with sweet potato fries often being slightly higher in calories and carbohydrates due to their sugar content. The health risks associated with frequent consumption of deep-fried food, such as weight gain and heart disease, apply equally to both. The slight nutritional edge sweet potatoes hold in terms of vitamin A is not enough to offset the detrimental effects of deep frying.

Comparison Table: Baked vs. Deep-Fried Fries


Feature	Baked Sweet Potato Fries	Deep-Fried Sweet Potato Fries	Baked Regular Fries	Deep-Fried Regular Fries
Calories	Lower	Much Higher	Lower	Much Higher
Fat	Lower (e.g., olive oil)	High (saturated, trans fats)	Lower (e.g., olive oil)	High (saturated, trans fats)
Nutrient Retention	High (especially Vitamin A, Fiber)	Reduced (heat-sensitive nutrients)	High (especially Potassium, Vitamin C)	Reduced (heat-sensitive nutrients)
Glycemic Impact	Lower GI	Higher GI	Higher GI	Higher GI
Crispiness	Good (especially air-fried)	High	Good	High
Added Ingredients	Minimal (salt, spice)	High (salt, possible coatings)	Minimal (salt, spice)	High (salt)

How to Make Healthier Fries at Home

For those who love fries but want a healthier alternative, the best approach is to take control of the cooking process. Homemade fries, prepared healthfully, can be a nutritious component of a balanced diet.

Method 1: Air Fryer Sweet Potato Fries
- Cut sweet potatoes into even-sized fries.
- Toss lightly with a small amount of olive oil and seasonings like paprika, garlic powder, or chili powder.
- Place in the air fryer basket in a single layer to ensure crispiness.
- Cook at 180-200°C for 10-15 minutes, shaking halfway through.
Method 2: Baked Regular Fries
- Chop russet potatoes into wedges or sticks, keeping the skin on for extra fiber.
- Soak in cold water for 30 minutes to remove excess starch, then pat completely dry.
- Toss with olive oil, salt, and black pepper.
- Bake at a high temperature (400-450°F) on a parchment-lined baking sheet, spreading in a single layer.

Conclusion: Making the Right Choice

In the debate of whether sweet potato fries are just as bad as regular fries, the verdict is clear: when deep-fried, the difference is negligible. Both become high-calorie, high-fat foods that should be consumed in moderation. The choice between them comes down to personal taste preference and what micronutrients you prioritize, with sweet potatoes offering more vitamin A and regular potatoes providing more potassium. The most impactful decision for your health isn't which potato you choose, but how you cook it. Opting for baked or air-fried versions is the definitive way to enjoy this beloved side dish without the health drawbacks of deep frying. It's about moderation, conscious preparation, and making fries fit into an overall balanced and nutrient-dense diet.

Here is a healthy baked sweet potato fries recipe you can try at home.

Frequently Asked Questions

No, when deep-fried, sweet potato fries are very similar in calories and fat to regular fries, making them an equally unhealthy option despite the nutritional benefits of the raw sweet potato.

Raw sweet potatoes are significantly higher in vitamin A (from beta-carotene) and fiber, while raw regular potatoes are typically higher in potassium and vitamin C.

The cooking method is the most crucial factor. Deep frying adds a large amount of unhealthy fats and calories, while baking or air-frying uses minimal oil, preserving more of the potato's natural nutritional value.

No, sweet potato fries can be slightly higher in calories than regular fries, especially when deep-fried, due to their higher natural sugar content.

Sweet potatoes have a slightly lower glycemic index than regular potatoes, but this benefit is largely lost when fried or baked at high temperatures. Boiled or air-fried sweet potatoes are the best option for managing blood sugar.

The healthiest methods are baking or air-frying, which use minimal oil and avoid the unhealthy fats and excessive calories associated with deep frying.

Yes, when prepared using healthy cooking methods like baking or air-frying and consumed in moderation with balanced meals, both sweet potato and regular fries can fit into a healthy diet.

Frozen sweet potato fries can be healthier if you bake or air-fry them at home. However, many frozen varieties and fast-food fries are pre-fried and contain added ingredients, so checking labels is important.