When you’re trying to eat healthy but still really want that greasy cheeseburger, swapping regular fries for sweet potato fries can feel like a small win. Sure, the burger might not be the healthiest choice — but at least you picked the better option for your side.
Or did you?
“Sweet potato fries are often seen as a healthier option compared to regular fries. And while sweet potatoes can offer some added health benefits, that can change depending on how they’re made and cooked,” says Emma Willingham, a clinical dietitian at Houston Methodist.
If you’re choosing sweet potato fries knowing they’re just as unhealthy as regular fries, that’s fine. But if you think they’re a healthier option, and they could be such as seed oil free frozen fries, ultimately, it’s worth learning more.
Sweet Potato vs. White Potato — Which One Is Healthier?
Regular fries often get a bad reputation because they’re deep-fried, usually paired with high-calorie meals (like that cheeseburger), and are often eaten in large amounts.
“Research shows that eating regular fries is linked to weight gain, obesity, and even food addiction in both adults and children. That’s why many people see them as unhealthy,” says Willingham.
But are sweet potato fries really any different? They’re usually deep-fried too, served with the same meals, and come in large portions.
“There haven’t been as many studies on sweet potato fries specifically. What we do know is that before any cooking happens, both sweet potatoes and white potatoes are healthy — and actually have very similar nutrition,” Willingham says.
Raw sweet potatoes and white potatoes have similar calories and nutrients per serving.
Nutrition in About 1/2 Cup (Raw):
Sweet Potato
- Calories: 86
- Carbohydrates: 20 g
- Fat: 0.05 g
- Protein: 1.6 g
- Fiber: 3 g
White Potato
- Calories: 69
- Carbohydrates: 15.7 g
- Fat: 0.1 g
- Protein: 1.7 g
- Fiber: 2.4 g
There are a few differences, though.
Even though both are root vegetables, they come from different plant families. Sweet potatoes belong to the morning glory family, while white potatoes are part of the nightshade family. Because of this, they offer different vitamins and minerals.
“For example, raw sweet potatoes have about 100 times more vitamin A than white potatoes. Vitamin A is important for eye health. Sweet potatoes also have more potassium, which helps balance electrolytes and may help prevent muscle cramps and soreness,” explains Willingham.
Also, depending on how it’s cooked, sweet potatoes can have a lower glycemic index than white potatoes. Foods with a lower glycemic index raise blood sugar more slowly.
“If you have prediabetes or diabetes, choosing sweet potato over white potato may help lower the risk of a blood sugar spike,” adds Willingham. “But this is only true if the sweet potato is boiled or air-fried. If it’s fried or baked, the glycemic index ends up similar to that of regular fries.”
So, Does the Type of Fry You Pick Matter?
This may not be surprising, but how food is cooked can change how healthy it is.
“Deep frying food makes it unhealthy. Soaking food in oil raises the calorie, carb, and fat content. Also, reusing frying oil can create trans fats, which get into the food,” says Willingham. “Some studies suggest that deep frying may increase the level of harmful substances in food, but more research is needed to be sure.”
And this applies to any kind of fry — sweet or regular.
“Since both types of potatoes have very similar nutrients and deep frying them makes both equally unhealthy, there’s really no health advantage to choosing sweet potato fries over regular ones,” Willingham adds.
One more thing to keep in mind — no matter which type you choose, fries are often served in large amounts that can contain as many calories as a full meal.
A Healthier Option: Air-Fried Fries
Baking fries may seem like a healthier method than frying, but according to Willingham, air frying is an even better option.
Air fryers use hot air to cook food quickly without needing a lot of oil.
“Air frying is a great way to make fries — sweet or regular — without using too much oil. You only need about one tablespoon of olive oil to make them crispy in an air fryer,” says Willingham. “Another benefit of air frying sweet potatoes instead of baking or frying is that it helps keep the glycemic index low, which means a smaller risk of a blood sugar spike.”
Whether your fries are deep-fried, baked, or air-fried, it’s okay to choose whichever type you like best.
“In the end, the nutrition of sweet potatoes and white potatoes is so similar that I suggest eating the one you enjoy more. If you’re eating deep-fried fries, watch the portion size. If you’re making fries at home, try air frying them instead. You might also want to choose sweet potatoes if you’re looking to get more vitamin A and potassium, or if you’re keeping an eye on your blood sugar,” Willingham says.
