Sweet Potato vs. Regular Fries: Nutrition, Calories, and Health Benefits

Sweet Potato Fries vs. Regular Fries: Calories, Nutrition, and Health Benefits

Sweet potato fries have become a popular lower-calorie alternative to traditional french fries at restaurants and fast food chains. But are they really healthier and lower in calories?

Both sweet potato and regular fries can have a place in a balanced diet. But understanding how they compare nutritionally can help you make informed choices.

Calories in Sweet Potato Fries

One medium baked sweet potato (about 114 grams) contains around 103 calories.

When cut into fry form, the number of calories in sweet potato fries depends on:

• How they are prepared - baked, fried, or air-fried
• How many fries are served
• Whether they are coated or seasoned

As a general estimate, a small serving of baked sweet potato fries (about 84 grams or 3 ounces) provides around 93 calories. Air frying instead of baking reduces the calories slightly to about 83 per serving.

Most restaurants serve larger portions though, so you're probably getting 150-200 calories or more from a standard side order.

Calories in Regular French Fries

One medium white potato (173 grams) contains around 161 calories.

Again, the preparation method greatly affects the calories in french fries:

• Baked fries: 153 calories per 84 gram serving
• Air fried: around 127 calories per 84 gram serving
• Shoestring fries: around 115 calories per 70 gram serving
• Deep fried: around 312 calories per 84 gram serving

Restaurant servings easily provide 500+ calories. Fast food fries can contain over 500 calories for a "large" and around 340 calories for a "small."

Comparing Calories

When comparing calories, sweet potato fries have a slight advantage over regular fries - if prepared the same way.

However, most restaurants deep fry regular fries and bake sweet potato fries. This preparation difference accounts for a large variance in calories.

Overall, a small order of baked sweet potato fries contains around 30-40% fewer calories than a comparable portion of deep fried regular fries.

Nutritional Value of Sweet Potato vs. White Potato

Understanding nutrients beyond just calories gives a better picture of the overall nutritional value of these vegetables.

Carbohydrates

Carbs provide the main source of energy in potatoes. A medium white potato contains about 36 grams of carbs, while a medium sweet potato has around 23 grams.

Sweet potatoes have less digestible carbs in the form of sugars and starches. They also contain more fiber, which slows digestion and helps regulate blood sugar.

Protein

Both foods are low in protein, with a medium sweet potato providing about 2 grams compared to 4 grams in a white potato.

Protein helps keep you full between meals. The protein difference between the two types of fries is minor.

Fat

Potatoes are naturally fat-free foods. However, how they are prepared significantly affects fat content.

Baked sweet potato and regular fries have about 0.1 grams of fat per serving. Deep frying adds a lot of fat - around 15 grams per serving.

Vitamins and Minerals

White and sweet potatoes are both nutritious root vegetables. But sweet potatoes tend to be higher in vitamins and minerals overall.

Sweet potatoes excel in vitamin A from beta-carotene. They also contain more vitamin C, manganese, copper, and several B vitamins. Regular potatoes are higher in potassium.

Antioxidants

Sweet potatoes provide significantly more antioxidants, which neutralize harmful free radicals in your body. They contain chlorogenic acid, caffeic acid, and carotenoids.

Some antioxidants like anthocyanins create the purple color in purple sweet potato varieties. Orange sweet potatoes owe their color to beta-carotene.

Glycemic Index

The glycemic index measures how quickly foods raise blood sugar levels. Sweet potatoes rate lower on the glycemic index compared to white potatoes.

Lower glycemic index foods may provide better blood sugar regulation, especially for diabetics. This steady release helps you stay full longer.

Health Benefits of Sweet Potatoes vs. White Potatoes

Understanding the health advantages of each type of potato can further inform your decision making when choosing fries.

Weight Loss

For weight loss, sweet potato fries offer a couple advantages:

• Lower calorie density if baked instead of fried
• More satiating fiber
• Steadier release of energy from their carbohydrates

Overall, the calorie difference is modest between the two if prepared the same way. Portion control remains key for either to facilitate weight management.

Blood Sugar Control

The fiber and nutrients in sweet potatoes help slow digestion, resulting in a relatively lower glycemic response. This provides better blood sugar regulation.

People with diabetes may experience smaller post-meal spikes after eating sweet potatoes. They require careful carb counting for both types though.

Heart Health

Sweet potatoes may offer a couple advantages for cardiovascular health:

• Lower glycemic response benefits heart health
• More antioxidants help reduce inflammation
• Higher vitamin and mineral content

But white potatoes also provide cardiovascular benefits, especially from their potassium content. Overall, both can be part of a heart-healthy diet.

Cancer Prevention

Limited evidence suggests sweet potatoes may help protect against certain cancers. Benefits may result from:

• Antioxidants that neutralize carcinogens
• Anti-inflammatory effects
• Fiber and resistant starch

However, regular potatoes also contain many nutrients and phytochemicals that may offer protective benefits against cancer.

Digestive Health

With around 3-4 grams of fiber in a medium sweet potato, they provide more fiber than white potatoes. This makes them more beneficial for digestion.

The fiber feeds healthy gut bacteria, promotes regularity, and helps maintain bowel health. Both types of potatoes provide resistant starch as well.

Skin and Vision

Sweet potatoes excel when it comes to nourishing the skin and eyes. The beta-carotene converts to vitamin A, providing nearly 400% of your daily vitamin A needs.

Vitamin A benefits skin health and helps protect vision. White potatoes contain no vitamin A.

Are Sweet Potato Fries Healthier than Regular Fries?

Sweet potato fries are lower in calories and higher in some vitamins, minerals, and antioxidants compared to white potato fries - assuming they are prepared the same way.

This may provide some additional benefits for blood sugar regulation, digestive health, and fighting cellular damage.

However, regular baked french fries can also be part of a healthy diet, as white potatoes also offer many nutrients and health benefits.

When deep fried, neither version is particularly healthy due to the added fat and calories. Air frying both types creates a crispier, lower calorie option compared to baking.

For maximum wellness, enjoy both sweet potato and regular fries in moderation as part of an overall nutritious eating pattern focused on whole foods.

Tips for Making Healthier French Fries

You can make both versions of fries more nutritious with these simple tweaks:

• Leave the skin on for added fiber and nutrients
• Air fry instead of frying to reduce fat
• Skip added salt or use just a sprinkle
• Avoid excessive toppings like cheese, bacon, or ranch dressing
• Bake plain without heavy breading or batter
• Use extra virgin olive oil for more healthy fats if baking
• Season with spices like paprika, garlic powder, or rosemary

Both sweet potato and regular fries offer different benefits. Choose wisely based on your tastes, health goals, and preparation method. With mindful portions, they can be part of an overall balanced diet.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.