Know what’s on your plate
Sweet potato fries
Calories & nutrition facts
oven-baked
Nutrition facts
Per 100 g% DV- Calories 155 kcal —
- Protein 2 g 4%
- Carbohydrate 21 g 8%
- Fat 6.3 g 8%
- Saturated fat 0.4 g 2%
- Fibre 3.1 g 11%
- Sugars 5.2 g —
- Sodium 309 mg 13%
- Cholesterol 0.27 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 790 µg 88%
- Vitamin C 2.1 mg 2%
- Vitamin D 0 µg 0%
- Vitamin E 1.7 mg 11%
- Vitamin K 10.5 µg 9%
- Thiamin (B1) 0.08 mg 6%
- Riboflavin (B2) 0.07 mg 5%
- Niacin (B3) 0.69 mg 4%
- Vitamin B6 0.26 mg 15%
- Folate (B9) 10.3 µg 3%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 39.2 mg 3%
- Iron 0.77 mg 4%
- Magnesium 31.4 mg 7%
- Phosphorus 60.2 mg 5%
- Potassium 420 mg 9%
- Zinc 0.38 mg 3%
- Copper 0.19 mg 21%
- Manganese 0.32 mg 14%
- Selenium 0.75 µg 1%
- Iodine 18 µg 12%
Similar foods
- Sweet potatoroasted111 kcal / 100 g
- French friesoven-baked260 kcal / 100 g
- Sweet potato french-friedfrozen, unprepared182 kcal / 100 g
- French fried sweet potatoesfrozen as packaged, salt added in processing182 kcal / 100 g
- Baked sweet potatocooked, baked in skin, flesh, with salt90 kcal / 100 g
- Potato wedgesoven-baked149 kcal / 100 g
- Chipsoven frozen, prepared in oven213 kcal / 100 g
Questions about Sweet potato fries
How do you make sweet potato fries crisp in the oven?
Cut them into evenly sized batons, pat them very dry and toss with a little oil and cornflour. Spread them out in a single layer and bake at 220 °C for about 25–30 minutes, turning once; crowding the tray makes them steam and soften.
How long do sweet potato fries take in an air fryer?
Cook them at 200 °C for about 15–20 minutes, shaking the basket halfway through. Work in batches so air can circulate around the fries; thick-cut ones may need a few extra minutes.
Can you keep cooked sweet potato fries for later?
Cool them promptly, then refrigerate in a covered container and eat within 3 days. Re-crisp them in an oven or air fryer at 200 °C for 5–8 minutes; microwaving makes them soft.
What do sweet potato fries go well with?
Serve them with burgers, grilled fish or a bean burger, and pair their sweetness with a sharp dip such as garlic yoghurt or lime mayonnaise. Smoked paprika, cumin or chilli flakes also work well as a seasoning.
Are sweet potato fries the same as sweet potato wedges?
They use the same vegetable, but fries are cut into thinner batons and usually cook faster, while wedges are thicker and tend to have a fluffy centre. For a crunchier result, give fries plenty of space on the tray or in the air fryer.
Can you use ordinary potatoes instead of sweet potatoes for fries?
Yes. Cut floury potatoes such as Maris Piper into batons and bake or air-fry them in the same way; they have a less sweet, more savoury flavour. Drying the cut potatoes well helps them crisp.
Do sweet potato fries provide vitamin A?
Yes. A 100 g portion provides 790 µg of vitamin A, so sweet potato fries are high in this vitamin.
Source: Fineli (Finland) 34672 · per 100 g · carbohydrate per EU label, fibre excluded
