Sweet potato fries have become a popular “healthy” alternative to traditional French fries made from white potatoes. But are they really a healthier option when it comes to carbs and your diet? Here’s a detailed look at the carb count of sweet potato fries and whether they should be considered good carbs or bad carbs.
The carb content of sweet potato fries
Sweet potatoes are packed with nutrients like vitamin A, vitamin C, manganese, copper, fiber, and antioxidants. But they are also high in carbs. A medium baked sweet potato with skin on contains about 23 grams of net carbs.
When you cut sweet potatoes into fry shape and fry them, the carb content remains high. Here’s how the carb count breaks down for sweet potato fries (1):
| Serving size | Total carbs (grams) | Fiber (grams) | Net carbs (grams) |
|---|---|---|---|
| 10 medium fries (117g) | 26 | 3 | 23 |
As you can see, a serving of sweet potato fries contains about 26 grams of total carbs and 23 grams of net digestible carbs. That’s considered a high-carb food.
How sweet potato fries fit into a low-carb diet
Low-carb diets like the ketogenic diet typically recommend limiting your daily net carb intake to around 30-50 grams per day. Some people aim for under 20 grams of net carbs daily.
If your target is 30 grams of net carbs or less per day, a serving of sweet potato fries would use up most of your carb allowance for the day. Even on a more moderate low-carb diet of 50-100 grams of net carbs, the 23 grams of net carbs in sweet potato fries is still a significant portion.
This doesn’t necessarily mean you have to avoid sweet potato fries altogether on a low-carb eating pattern. But you do need to account for them in your daily totals and limit your other carb sources during the day.
Blood sugar impact
Beyond just carb count, the type of carbohydrate also matters for blood sugar control. Sweet potatoes have a medium to high glycemic index of 70 (2).
This means sweet potatoes cause a moderate spike in blood sugar levels compared to other carb sources. The glycemic index of sweet potato fries is slightly lower at 63 due to the fat content (3).
However, sweet potato fries are very high in carbohydrates. The large quantity of carbs per serving has a significant impact on blood sugar.
In comparison, traditional French fries made from white potatoes tend to have a higher glycemic index around 75. But potato fries contain slightly fewer carbs with about 19 grams of net carbs per serving (4).
For people with diabetes or prediabetes, excessive carb intake from any source can be problematic. The American Diabetes Association recommends limiting high-carb foods like fries and instead getting most carbs from foods like vegetables, fruits, whole grains, legumes and dairy (5).
The fiber factor
One potential blood sugar benefit of sweet potato fries is their fiber content. A serving provides 3 grams of fiber, which is double the amount in traditional French fries.
Fiber slows digestion and helps regulate the absorption of carbohydrates. Getting more fiber along with carb-containing foods can help promote better blood sugar stability (6).
Nutrition profile
Looking beyond carb content, sweet potato fries are more nutrient-dense than white potato French fries.
Sweet potatoes provide more vitamins, minerals and antioxidants. Some of the standout nutrients in sweet potato fries include (1):
- Vitamin A: 100% DV
- Vitamin C: 25% DV
- Manganese: 12% DV
- Potassium: 12% DV
- Copper: 10% DV
They are also lower in calories and fat when baked instead of fried. Ten baked sweet potato fries contain around 67 calories and 0 grams of fat, compared to 153 calories and 8 grams of fat for regular French fries (7, 8).
Weight loss implications
When it comes to weight loss, reducing overall calorie intake is the most important factor. Cutting back on high-carb foods can help with reducing excess calories.
If you overdo it on any high-calorie food like fries, it can hinder weight loss. Sweet potato fries are lower in calories than regular fries, but portion control is still key.
Some research suggests low-carb diets boost weight loss more than low-fat diets. This may be because lowering carbs tends to reduce appetite and decrease calorie intake (9, 10).
However, low-carb eating may not be necessary for everyone to lose weight. More research is needed on the effectiveness of carb restriction specifically for weight management.
The bottom line
Sweet potato fries contain about 26 grams of total carbs and 23 grams of digestible net carbs per serving. This makes them a high-carb food not ideal for low-carb diets.
However, sweet potato fries are more nutrient-dense and higher in fiber compared to white potato fries. Their glycemic index is moderately high at 63.
For people without diabetes or carb sensitivity, sweet potato fries can be included as part of an overall healthy diet when eaten in moderation. But they should be accounted for in total daily carb intake.
Limiting high-carb foods may promote weight loss for some people by reducing calorie intake. But sweet potato fries can be part of a weight loss diet when controlling portions and not overdoing it on carbs from other foods during the day.
References
1. USDA FoodData Central. Sweet potato fries. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170040/nutrients
2. Atkinson FS, Foster-Powell K, Brand-Miller JC. International tables of glycemic index and glycemic load values: 2008. Diabetes Care. 2008;31(12):2281-2283.
3. Bahado-Singh PS, Wheatley AO, Ahmad MH, Morrison EY, Asemota HN. Food processing methods influence the glycaemic indices of some commonly eaten West Indian carbohydrate-rich foods. Br J Nutr. 2006;96(3):476-481.
4. USDA FoodData Central. French fries. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170400/nutrients
5. Evert AB, Dennison M, Gardner CD, et al. Nutrition Therapy Recommendations for the Management of Adults With Diabetes. Diabetes Care. 2019;42(5):731-754.
6. Weickert MO, Möhlig M, Schöfl C, et al. Cereal fiber improves whole-body insulin sensitivity in overweight and obese women. Diabetes Care. 2006;29(4):775-780.
7. USDA FoodData Central. Sweet potato fries, baked. https://fdc.nal.usda.gov/fdc-app.html#/food-details/109283/nutrients
8. USDA FoodData Central. French fries, baked. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169133/nutrients
9. Hu T, Mills KT, Yao L, et al. Effects of low-carbohydrate diets versus low-fat diets on metabolic risk factors: a meta-analysis of randomized controlled clinical trials. Am J Epidemiol. 2012;176 Suppl 7(Suppl 7):S44-S54.
10. Tobias DK, Chen M, Manson JE, Ludwig DS, Willett W, Hu FB. Effect of low-fat diet interventions versus other diet interventions on long-term weight change in adults: a systematic review and meta-analysis. Lancet Diabetes Endocrinol. 2015;3(12):968-979.