Baked Sweet Potato Fries as a Healthy Alternative

We often hear the question, “Are Sweet Potato Fries Really Better Than Regular Fries?”  The short answer to this question is that sweet potatoes and white potatoes have similar nutrition profiles.  The slight edge that sweet potatoes have is extra vitamins A and C, which can, unfortunately, be easily lost in the high temperature of fry oil.  In addition, the oil that is absorbed by the sweet potato fries (and regular fries) adds lots of extra calories and fat.

When dining out, look for baked fries to get the flavor and nutritional benefits without the added fat and calories.  At home, opt for recipes like this one from Shopwell and Heather Mason, MS, RD, that call for baking your sweet potato fries instead of frying them:

Baked Sweet Potato Fries
(Recipe adapted from
Makes 4-6 servings as a side dish


  • 3 large sweet potatoes
  • 3 Tbsp. olive oil
  • 1 tsp. salt
  • A pinch of pepper
  • 1-2 Tbsp. smoked paprika OR minced fresh rosemary


  1. Preheat the oven to 450 degrees Fahrenheit.
  2. Wash and slice sweet potatoes into small wedges.
  3. Place in a large bowl and toss to coat with oil, salt, and spices.
  4. Spread the potatoes on a single layer in a baking sheet. Bake for 15 minutes and flip to cook on the other side. Bake for 15 more minutes or until the potatoes begin to brown.
  5. Remove from oven, let cool for 5 minutes and enjoy!

Nutrition Information (per serving, 1/6 of recipe)*:
140 calories, 7 g fat, 1 g saturated fat, 0 mg cholesterol, 350 mg sodium,
19 g carbohydrates, 3 g fiber, 6 g sugar, 2 g protein

* Recipe and nutrition information may vary by products (and/or brands) used.

Heather Mason is a registered dietitian who holds a master’s degree in nutrition science.  She currently works at Sierra Vista Medical Clinic, where she counsels adults and children with diabetes, obesity, and cardiovascular disease.  She has a passion for blogging and delivering her healthy eating message in a fun and humorous way.  Her hobbies include baking and cooking, snowboarding, and all outdoor activities.  She is also an avid group exerciser and loves teaching Zumba fitness classes. You can read more posts from Heather on her blog, The Nutty Nutritionist.