Sweet Potato Fries Comparison

October 23, 2017 | Jody Gatewood

Sweet Potato Fries

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 Size* Cost/serving Calories Fat (g) Sodium (mg)
Homemade 2/3 cup $0.32 120 2.5 110>
(National Brand)
1 cup $0.50 150 7> 190
(Nationwide Chain)**
1 cup $1.49 400 20 1020

*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.


Jody Gatewood

Jody Gatewood is a Registered Dietitian who enjoys spending time in the kitchen baking and preparing meals for her family. She does lots of meal planning to stay organized and feed her family nutritious meals.

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