Sweet Potato Fries vs Regular Fries

By | December 12, 2019

It is interesting that a lot of people are ordering sweet potato fries to replace regular fries because they want to score more health points. Does the switch really have any health benefit? Not really. Read the comparisons between sweet potato fries vs regular fries below to find out why.

In this article, you can find out more about:
– The nutritional perks of sweet potatoes and regular potatoes,
– The total calories in sweet potato fries vs regular fries,
– The effects of frying on nutrients, and
– Which food that is more recommended for you.


The reason why many people think the false belief that sweet potato fries are healthier is because sweet potatoes are rich in nutrition. It contains high levels of dietary fiber, vitamin A, and calcium. As a matter of fact, one whole baked sweet potato can already give you sufficient vitamin A for the day. That’s impressive. See also: Potato Chips vs French Fries.

However, sweet potatoes tend to have higher sugar levels. This is why they taste sweeter than regular potatoes. The higher sugar content is bad for people who want to lose weight and people with diabetes. Fortunately, the high dietary fiber content can make you feel full quickly, so that you don’t eat it too much.

Regular potatoes actually have lower sugar levels. Furthermore, regular potatoes contain higher amounts of vitamin C, iron, and potassium. So, regular potatoes are not at a disadvantage. They just serve different nutrients.

The Effects of Frying

Now, let’s take a look at the preparation method for both sweet potato fries and regular fries. Yes, they are all deep-fried. Do you know that frying has negative effects on nutrients? Frying exposes the food to very high temperature levels, and the extreme heat destroys most of the proteins and vitamins.

So, by the time that sweet potato and regular potato are served as fries, they already lose most of their nutrients. There are just trace amounts.

In addition, frying also adds a lot of calories. The additional calories come from the cooking oil. The added calories may cause weight gain and eventually obesity.Some cooking oil may have trans fats, which increase the levels of bad LDL cholesterol and cardiovascular risks.

Once fried, sweet potato fries tend to have darker colors. Regular fries are lighter and almost yellow, although the overcooked ones may be dark brown as well.


So, after the sweet potatoes and regular potatoes are processed into fries, how many calories do they actually contain? According to Men’s Health, a serving of sweet potato fries may contain more than 390 calories. That is a very high number. On the other hand, a serving of seasoned regular fries only contain about 320 calories – which is also a high number, but at least it is not as high. So, the belief that sweet potato fries are healthier than regular fries is not entirely true.

Sweet Potato Fries vs Regular Fries

Sweet Potato FriesRegular Fries
- Slightly sweeter flavor, darker color- Less sweet flavor, lighter color
- Higher fiber, vitamin A, and calcium- Higher vitamin C, iron, and potassium
- Considerably higher calories- Relatively lower calories


Sweet potato fries are not really better than regular fries. Sweet potato fries may have higher fiber, vitamin A, and calcium, but most of the nutrients have been lost in the frying process. In fact, sweet potato fries contain even higher calories than regular potatoes. Therefore, regular fries are still more recommended.

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