Sweet potato fries are a current favorite of mine. Really, they’ve been a favorite of mine for a couple of years! I order them when eating out and I make them at home. Sometimes I make them homemade and other times I bake a bag of frozen fries from the store. I was curious what the difference in nutrition and cost would be between these, so I did a little research and here is what I found.
*Serving sizes vary up to a 1/3 cup.
**Nutrition information from restaurant website.
I make the homemade fries using our recipe for Sweet Potato Fries. The serving size is a bit smaller but since they are baked and you can control the amount of salt added, they provide the best nutrition. My homemade fries are lower in fat and sodium than the restaurant and frozen options. The frozen fries do pretty well for nutrition though, if they are baked. They are higher in fat and sodium but still pretty reasonable. The fries from the restaurant are the most expensive and highest in calories, fat, and sodium. They are likely deep fat fried which would increase the fat and calories. And heavy on the salt. The restaurant’s nutrition information did not provide the amount of Vitamin A in the sweet potato fries but all three kinds would provide a good dose of Vitamin A. Therefore, if you want to eat fries when eating out, you might go for the sweet potato fries to boost the nutrition of the fries. Like with so many food choices, making sweet potato fries at home is going to be the least expensive and the most nutritious.
Which is better, sweet potatoes or white potatoes?
The honest answer is they are both delicious and nutritious. There is certainly room for all types of potatoes in a healthy diet. Potatoes of all kinds can be prepared simply and in a wide variety of ways. They both provide nutrients that are important for good health and they taste great when mixed together in recipes. Here is a snapshot of what white and sweet potatoes have to offer.
|Fiber (if skin is eaten)
||Less than 1 gram
||Less than 1 gram
||29% of your daily vitamin C needs
||65% of your daily vitamin C needs
More than 100% of your daily vitamin A needs
||21% of your daily Potassium needs
13% of your daily Manganese needs
|27% of your daily Potassium needs
50% of your daily Manganese needs
*Information based on a one-cup serving including potato skin
Potatoes are delicious, nutritious and low cost. The healthiest potato recipes don’t add a lot of fat and calories. Here are a few from our website that I particularly enjoy.
Add some potatoes to your grocery list today!
Pardon the goofy title, but this week we’re talking sweet…potatoes that is! Have you given sweet potatoes a try? If you are unsure about them,it might help to think beyond the casserole with marshmallows on the top. They can be used in many of the same ways as white potatoes. They are delicious roasted, mashed, baked or even as French fries.
Choosing sweet potatoes is simple. Their skins should be relatively smooth with few dents and the flesh of the potato should be firm. Avoid potatoes with cracks, soft spots or sprouts. Sweet potatoes usually last for a month or so when stored in a cool dark area.
It is perfectly safe to eat sweet potatoes skin. Just give them a good scrub and enjoy. Our Sweet Potato Produce Basics publication has all of the info you need to choose, clean and prepare sweet potatoes.
Stay tuned throughout this month while we share more reasons why we are sweet on sweet potatoes!
I grew up thinking that the only way you could eat sweet potatoes is with marshmallows on top. I am not a big marshmallow fan, so, as an extension, I did not really like sweet potatoes. Now that I have learned some new ways to make them, I love sweet potatoes and eat them nearly every week.
Our October recipe of the month is a delicious sweet potato recipe – Mashed Sweet Potatoes. You peel and dice the sweet potatoes, boil them until they are tender, add some cream cheese and then mash them. If you would like, you can top them with some bread crumbs and broil them for just a few minutes until the bread crumbs are golden brown.
I like this recipe because the flavor is not too sweet. I really like this recipe because it uses sweet potatoes, which are a rich source of nutrients that our bodies need including fiber, vitamin A, and potassium.
I love sweet potato fries. I like the flavor plus I’m getting great fiber and Vitamin A. They are one of those red/orange vegetables we are supposed to eat 5-6 cups of each week. Sweet potatoes cost more than white potatoes, but they are in-season in fall/winter so expect the best prices right now.
Making sweet potato fries can be tricky. Even restaurants that deep fry them have a hard time getting them crispy and not mushy in the middle. Our recipe doesn’t add a lot of fat by frying them and they have a nice texture, just don’t expect that they will be super crispy and brown.
One of the keys for making this recipe successfully is making sure the potato is sliced evenly. Because raw potatoes are so hard, we suggest that you cut the potatoes lengthwise and then put the cut side down on the cutting board and slice them crosswise. This will give you a flat, stable surface when you’re cutting.
Sometimes my store sells yams and sometimes sweet potatoes. I use them both in recipes like this, but if you are curious about the difference this article is helpful. What’s the difference between sweet potatoes and yams?
Sweet Potato Fries
Serving Size: about 1/2 c fries and 1 T dip | Servings: 6
- 1 1/2 pounds sweet potatoes (about 4 medium potatoes)
- 1 T vegetable oil
- 1/8 tsp salt
- 1/4 c light mayo
- 1 T ketchup
- 1/8 to 1/4 tsp cayenne pepper, chili powder, or paprika
- Rinse potatoes under running water. Peel if desired or just scrub potatoes well.
- Cut the potatoes in half lengthwise.
- Lay each potato half flat and cut into half-moon shapes.
- Combine potatoes, oil, and salt in a bowl. Stir so potatoes are covered with oil.
- Grease cookie sheet with cooking spray or vegetable oil and lay potatoes in a single layer.
- Bake at 425 degrees F for about 30 minutes, turning after 15 minutes.
- While potatoes are baking, mix the dip ingredients.
- Serve immediately.