Baked Sweet Potato Fries Calories and Nutrition Facts

Understanding Baked Sweet Potato Fries Nutrition Facts

Sweet potato fries have become an increasingly popular alternative to traditional potato french fries. As consumers become more health conscious, they seek out lighter, more nutritious versions of their favorite foods. When examining baked sweet potato fries calories per 100g, it becomes clear why they make such an excellent substitute.

The Caloric Difference Between Sweet Potato and White Potato Fries

Traditional french fries are often deep fried, resulting in a high calorie and fat content. Baked sweet potato fries 100g provides far fewer calories and fat than regular fries. According to USDA data, 100g of baked sweet potato fries contains:

• 146 calories
• 0.2g fat
• 34g carbohydrates
• 3g protein

Whereas 100g of baked white potato fries contains:

• 221 calories
• 4g fat
• 44g carbohydrates
• 3g protein

As the numbers show, choosing baked sweet potato fries over baked white potato fries cuts nearly 75 calories per 100g serving.

The Impact of Frying on Potato Fries Calories

Deep frying dramatically increases the fat and calorie content of both types of fries. 100g of deep fried frozen or fast food sweet potato fries contains about 240 calories, 9g fat, and 34g carbs. Deep fried frozen and fast food white potato fries clock in around 312 calories, 15g fat, and 38g carbs per 100g.

No matter which type of spud you prefer, baking instead of frying provides sizable nutrition savings. But sweet potato fries nutrition retains an advantage over the white potato version, even after frying.

What Gives Sweet Potato Fries a Nutritional Edge?

Several key factors contribute to the superior nutrient profile of sweet potato fries versus regular fries:

More Fiber

100g of baked sweet potato fries provides 3g of dietary fiber. An equivalent serving of baked white potato fries contains 2g. Fiber plays a beneficial role in digestive, heart, and immune health.

Higher Vitamin Content

Baked sweet potato fries 100g serves up more than 300% of your daily vitamin A needs plus substantial amounts of vitamin C and manganese. It also contains iron, calcium, potassium, vitamin B6, thiamine, riboflavin, and phosphorus.

Antioxidants Galore

Sweet potatoes owe their orange coloring to antioxidant plant pigments called carotenoids. Two of these antioxidants, beta carotene and lutein, convert to vitamin A in the body. Antioxidants help reduce inflammation and oxidative damage to cells.

Lower Glycemic Index

Despite their sweet flavor and carbohydrate concentration, sweet potatoes rate lower on the glycemic index than white potatoes. This means sweet potatoes cause a slower, smaller rise in blood sugar.

Picking the Best Sweet Potatoes for Fries

To enjoy the full benefits of sweet potato fries 100g calories, start with the most nutritious spuds:

Choose Firm, Unbruised Sweet Potatoes

Select sweet potatoes that feel heavy for their size with no mushy spots or bruises. Properly cured and unbruised sweet potatoes retain more nutrients.

Pick Small to Medium Sweet Potatoes

The smallest sweet potatoes tend to be the most tender. Larger sweet potatoes often become fibrous, especially around the center.

Go for a Deep Orange Color

A rich, vibrant orange color indicates higher concentrations of beta carotene in sweet potatoes. Pale sweet potatoes still taste good, but provide less vitamin A potential.

Preparing and Cooking methods for Low Calorie Fries

To preserve nutrients in sweet potato fries while promoting maximum crispness, pay attention to preparation and cooking:

Peel Before Cutting Your Fries

Peel sweet potatoes first, then cut into fry shape. Leaving the peel on during frying can cause moisture to steam inside.

Soak Fries Before Baking

Soaking fries for 30 minutes to an hour removes excess starch for better texture. Drain well and pat thoroughly dry before frying.

Use a Bit of Oil

Toss fries lightly in just 1-2 tsp of oil before baking. This helps them get crispy without added calories and fat.

Spread Out on Baking Sheets

Give fries plenty of space on baking trays so they cook evenly. Overcrowding causes steaming instead of frying.

Bake at 400-425 Degrees

Aim for an initial bake temp of 425 degrees F. After 10-12 minutes, check fries, turn them over, and reduce temp to 400 to finish cooking if needed. Monitor closely to prevent burning.

Healthiest Ways to Top Your Sweet Potato Fries

One reason consumers love fries is that delicious toppings and dips open up so many flavor possibilities. Opt for nutritious toppers and light dipping options to keep your sweet potato fries 100g calorie count in check:

Sprinkle on Spices

Skip the salt and experiment with cayenne, paprika, garlic powder, cumin or chili powder instead. These provide zing without extra calories or sodium.

Drizzle with Greek Yogurt Dips

Plain Greek yogurt mixed with lemon juice, herbs and garlic makes an easy, tangy dip lower in calories than many commercial dips and dressings.

Toss with Fresh Salsa

Dice fresh tomatoes, onions, cilantro and jalapenos for a quick homemade salsa topping full of extra nutrition.

Garnish with Avocado

Cubes or slices of fresh avocado add creaminess along with over 20 vitamins, minerals and beneficial plant compounds.

Sprinkle with Nutritional Yeast

This inactive yeast works wonderfully as a savory, cheese-like flavor enhancer on fries. It also provides protein and B-vitamins.

The Takeaway on Sweet Potato Fries Calories

When tracking your calories, sweet potato fries emerge as an obvious winner over their white potato counterparts. Baking instead of frying slashes more fat and calories. Follow best practices for preparing and seasoning, then savor their great taste and nutritional virtues guilt-free!

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.