Nutrition facts and health benefits of sweet potato chips (2023)

Sweet potato fries are a variation on traditional french fries, but are prepared withsweet potatoes(Potatoes Morning Glory) instead of white potatoes (Papa). There are many different brands that are widely available in supermarkets across the country. Consumers often see these fries as a healthier alternative to other starchy snacks like french fries, fried cheese snacks, or white potato chips.

Sweet potato fries are an excellent source ofVitamin aand they provide more fiber than a comparable serving of traditional chips.

Sweet Potato Chips Nutritional Information

The USDA provides the following nutritional information for a small portion pack (28 g) of sweet potato chips.

  • calories: 148
  • Gordo:9g
  • Sodium:64mg
  • carbohydrates:16g
  • Phases:2,5 gr
  • Zucker:2,5 gr
  • protein:0,8 gr


There are 148 calories and 16 grams of carbs in a single 1-ounce bag of sweet potato chips. Note, however, that the size of the bag and the ingredients used to make the chips can also vary from brand to brand. Serving sizes and ingredients are subject to change in nutritional information.

A single serving of sweet potato chips contains about 2.5 grams of fiber and 2.5 grams of natural sugars. The rest of the carbs in sweet potato fries are starches.

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IsGlycemic Index (GI)of sweet potato chips was not recorded. But the GI of sweet potatoes, peeled and fried in vegetable oil, is estimated at 76, making them a high-glycemic food.


There is about 9 grams of fat in a bag of sweet potato chips. The type of fat may depend on whattype of oilit is used for frying french fries. Based on USDA data, you're likely consuming about 0.8 grams of saturated fat, 2.6 grams of monounsaturated fat, and 3.4 grams of polyunsaturated fat in one serving of sweet potato chips.


A single serving of sweet potato chips provides less than one gram (0.8g) of protein.

vitamins and minerals

Sweet potato fries are an excellent source of vitamin A, providing about 300 micrograms of RAE (retinol activity equivalent). The recommended daily allowance of vitamin A (RAE) is 700 mcg for women and 900 mcg for men.

Sweet potato fries are also a good source ofVitamin EjMangan.

health benefits

Any health benefits you get from eating sweet potato chips likely come from the nutrients in sweet potatoes. Most likely, the oil used to prepare the french fries is used in such small amounts that it does not bring any significant benefit.

May reduce risk of high blood pressure

It's possible that replacing your white fries with sweet fries may give you some benefits in terms of your high blood pressure risk. But it's important to note that the link here is pure conjecture based on evidence from a study of white potato consumption.

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In a 2016 research paper published in theBritish medical journalThe researchers suggested that replacing a daily serving of boiled, baked, or mashed white potatoes with a serving of sweet potatoes (or other non-starchy vegetables) was associated with a lower risk of developing high blood pressure.

In the study, while the researchers assessed consumption of white potato chips, they did not evaluate sweet potato chips. As such, it is not known if sweet potato chips would offer the same benefits.

Can protect against vision loss

The vitamin A in sweet potato fries is essential for healthy vision. There is some evidence that vitamin A supplementation may help protect against a form of age-related vision loss called age-related macular degeneration (AMD).

May improve diabetes control

For people with type 2 diabetes, choosing a sweet potato over a white sweet potato can help manage the condition. In fact, the American Diabetes Association lists sweet potatoes as a "diabetes superfood" because of the fiber and vitamin A they contain.However, the organization does not comment on the sweet potato fries.

Helps prevent vitamin A deficiency

Orange-fleshed sweet potatoes are known to contain high levels of vitamin A, including various carotenoids and phenolic acids. Researchers have found that the nutritional properties of this food make it a smart staple in countries where vitamin A deficiency is a problem.

Vitamin A deficiency is not generally a problem in the United States, but it is a problem in certain developing countries. The most common symptom is a condition called xerophthalmia, which is the inability to see in dim light. The disease can lead to blindness if left untreated.

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Can help with sustainable weight control

Sweet potato chips are higher in fiber than regular white potato chips. A single small bag of traditional potato chips (28g) contains about 149 calories, 9.5 grams of fat and 15 grams of carbohydrates, but only 0.9 grams of fiber.A single small bag of sweet potato chips contains about the same amount of calories and grams of fat, but has nearly three times the fiber.

Fiber helps you feel full and full after you eat. Experts often advise that those trying to achieve or maintain a healthy weight should eat high-fiber foods, as these lower-calorie foods can add bulk.


There are a few different ingredients in sweet potato fries that can trigger an allergy. If you have known allergies, you should check the ingredients list to be sure.


It is possible to be allergic to the main ingredient, yams, but published reports of allergies to yams are rare.In the few reported cases, symptoms have included red wheals (urticaria), hypotension (dizziness), swelling of the hands and face, nausea, vomiting, dizziness, loss of consciousness, tingling, and a feeling of tightness and tension in the head. Throat. .

If you suspect you have a sweet potato allergy, avoid eating sweet potato chips. But the sweet potato isn't the only ingredient that can cause problems. These chips are made with other ingredients that may cause a reaction in some people.

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cooking oils

The cooking oil used to prepare sweet potato chips can cause an allergic reaction. For example, according to the American Academy of Allergy, Asthma, and Immunology, there is ample evidence that anaphylactic reactions can occur when sesame oil is consumed.Sesame oil is used in the preparation of many foods, including some brands of potato chips. Some potato chips may contain sesame seeds in addition to salt.

Other oils can also cause allergic reactions. Research has shown that refined oils do not cause allergic reactions because they contain no protein.However, some other limited research sources suggest that unrefined oil and oils that are meant to be refined may cause reactions in some people.Additionally, there is some limited concern that peanut oil could be a source of allergies in some very sensitive individuals.

side effects

You are unlikely to experience any adverse effects from eating sweet potato chips. If your fries are very salty and you overeat, it's not uncommon to feel bloated from the excess salt.

Too much beta-carotene can cause slight skin discoloration.In addition to sweet potatoes, you can find beta-carotene in carrots and pumpkin. But it would be hard to eat the number of chips that would produce that reaction.


There are many different brands of sweet potato chips. French fries can also be prepared at home. Store-bought brands may mix sweet potato chips with other types of chips, such as carrot chips, beet chips, white potato chips, or apple chips. The fries can be mixed with various spices such as sea salt, barbecue flavoring or chipotle.

when is better

Sweet potatoes are usually harvested in the fall or early winter. Sweet potato fries are available all year round. You can find them in the snack bar section of the market.

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storage and food safety

French fries (all varieties) are considered a shelf-life food, according to USDA data. There is no need to refrigerate them and freezing is not recommended. Chips will likely stay fresh for two months before opening and up to 1-2 weeks after opening.

How to prepare

If you want to make your own chips at home, you can control the ingredients and choose the ones that fit your healthy eating habits.

To keep the fat content low, it's a wise choice to bake the fries instead of frying them. Just make thin slices of sweet potato and toss them in a bowl with a tablespoon of olive oil. Place on a baking sheet and bake at 400 degrees for about 15 minutes or until golden and crispy. Sprinkle lightly with salt or your favorite seasoning (try paprika, black pepper, or chilli powder).


What are the health benefits of sweet potato chips? ›

Sweet potato chips are high in nutrients because of their main ingredient, sweet potatoes. They're abundant in fibre and antioxidants, which help keep the damage from free radicals away while promoting gut and overall health. Additionally, they are high in beta-carotene and support the immune system and vision.

What is the nutritional value of sweet potato chips? ›

Sweet potato chips contains 132 calories per 25 g serving. This serving contains 8 g of fat, 0.7 g of protein and 14 g of carbohydrate. The latter is 2.2 g sugar and 2.2 g of dietary fiber, the rest is complex carbohydrate. Sweet potato chips contains 0.7 g of saturated fat and 0 mg of cholesterol per serving.

Are sweet potato chips any healthier? ›

Consumers often see these chips as a healthier alternative to other starchy snacks such as French fries, fried cheese snacks, or white potato chips. Sweet potato chips are an excellent source of vitamin A and they provide more fiber than a comparable serving of traditional chips.

What is the nutritional importance of sweet potato? ›

Sweet potatoes are versatile and nutritious, packing a good amount of vitamin A, vitamin C, and manganese into each serving. They also have anti-cancer properties and may promote immune function, gut health, brain function, and eye health.

Is sweet potato good for high blood pressure? ›

Eating potassium-rich sweet potatoes helps promote a healthy heart. Higher potassium intake allows you to excrete more sodium lower your blood pressure and reduce your risk for heart disease according to the American Heart Association.

Are sweet potato chips healthier than normal chips? ›

"With very similar nutrient profiles and the fact that deep frying either type of potato essentially makes both equally unhealthy, there's no real health benefit to choosing sweet potato fries over regular ones," adds Willingham.

Is sweet potato chips good for diabetics? ›

Like white potatoes, sweet potatoes are high in carbohydrates. Even so, people with diabetes can eat them in moderation.

Is sweet potato the healthiest potato? ›

Sweet potatoes are often touted as being healthier than white potatoes, but in reality, both types can be highly nutritious. While regular and sweet potatoes are comparable in their calorie, protein, and carb content, white potatoes provide more potassium, whereas sweet potatoes are incredibly high in vitamin A.

Do sweet potato chips count as a vegetable? ›

Sweet potatoes do count towards your daily veg quota, unlike their white cousin the potato - which are classed as a starch, making them a carbohydrate and not a vegetable.

Why are sweet potatoes good for you compared to regular potatoes? ›

Though they can both be part of a healthy diet, sweet potatoes are generally healthier than regular potatoes, partly because of their incredibly high vitamin A content. Sweet potatoes are also lower on the glycemic index, meaning that they are less likely than regular potatoes to make your blood sugar spike.

Is there a healthy version of chips? ›

Carrots are easy to prep and still give you that nice crunch of the chips, but contain additional health benefits like Vitamin A for healthy eyes and skin. Plus, they contain virtually zero grams of fat. We also recommend red and green bell peppers or cucumber slices, all of which provide a refreshing crunch.

What are the disadvantages of sweet potatoes? ›

Side Effects of Sweet Potatoes:

Sweet potatoes are rich in oxalate content and can result in the formation of kidney stones. Consuming sweet potatoes in excess can result in Vitamin A toxicity which is manifested in skin rashes and headaches.


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