- Sweet potato fries offer more vitamin A and fiber, while regular fries are rich in potassium and vitamin C.
- But experts say that how fries are cooked has a bigger impact on your health than the type of spud itself.
- All fries can fit into a healthy diet when eaten in moderation.
Let’s be honest, few things in life are as satisfying as a heaping plate of hot, crispy fries. But a question has divided households and diners for years: When the waiter asks if you want to upgrade to sweet potato fries, should you? We’ve been led to believe that swapping regular fries for their sweeter, orange-hued cousins is the virtuous choice. It feels healthier, right?
The battle of the spuds is a fierce one. On one side, you have the classic, salty, can’t-have-just-one regular fry. On the other hand, the trendy, slightly sweet, and supposedly healthier sweet potato fry. We’re here to get to the bottom of this culinary conflict. We talked to the experts to find out if that upgrade is really worth it from a health perspective.
Are Sweet Potato Fries Healthy?
Sweet potato fries have built up a serious health halo, likely because their vibrant color is a dead giveaway that they’re packing some serious nutritional heat.
“Sweet potatoes are a fantastic source of vitamin A, specifically in the form of beta-carotene,” explains Jaclyn London, M.S., R.D., C.D.N., a New York-based registered dietitian. “This is a powerful antioxidant that’s crucial for vision, immune function, and skin health. A single serving of sweet potato fries can often meet your entire daily requirement for vitamin A, which is something regular potatoes just can’t compete with.”
“Sweet potatoes also offer fiber, which may aid in digestion and satiety, helping you to snack on fewer fries overall,” says Sarah Schlichter, registered dietitian and owner of the Recipe Blog, Bucket List Tummy. She also shares that “sweet potato fries can add a pop of color to any dish, and typically have a slightly sweeter taste than white potato fries, which may pair well with different savory seasonings or main dishes.”
Beyond their vitamin A prowess, sweet potatoes have a slightly lower glycemic index compared to white potatoes. This means they release sugar into the bloodstream more slowly, which can help you avoid that post-meal energy crash. So, if you’re looking for a nutrient-dense option that helps your peepers stay sharp and your skin glow, sweet potato fries seem like a clear winner.
What Are The Benefits Of Regular Fries?
Hold on, don’t write off the classic white potato just yet. It’s been unfairly villainized in the carb wars, but it has plenty of good things going for it. The humble potato is a nutritional workhorse in its own right.
Regular fries often get a bad rap, but the potato itself is a great source of key nutrients. “White potatoes are a source of potassium, an electrolyte that’s vital for muscle function and managing blood pressure,” London says. “In fact, they contain more potassium than a banana. They’re also a good source of vitamin C and vitamin B6,” London adds.
When choosing potato fries, opting for ones with the skin still on can give you an extra nutritional edge. The skin is packed with fiber, which supports digestion and helps keep you feeling full. It also contains antioxidants, like polyphenols, that contribute to overall health. Fries with the skin on not only have a heartier texture but also retain more of the potato’s natural nutrients.
Let’s not forget the joy factor—sometimes, fries are just about pure satisfaction. What’s a burger without the fries? White potato fries bring that classic, comforting taste and crispy texture that’s hard to beat. They’re a nostalgic favorite that can make any meal feel complete, proving that food isn’t just about nutrients—it’s about enjoyment too.
So, Which Fry Reigns Supreme?
Here’s the salty truth: the “healthier” choice really comes down to how your fries are prepared. A potato, sweet or regular, is a wholesome vegetable. The game changes dramatically when we slice it up, dunk it in a vat of hot oil, and cover it with salt.
Most restaurant fries, no matter the spud, end up deep-fried, which means extra fat and calories tag along for the ride. Whether you go orange or classic, a standard serving of fries served this way is pretty similar calorie-wise. Yes, sweet potato fries boast more vitamin A, and regular fries deliver more potassium, but in the grand, golden-brown scheme of fried sides, those differences are a drop in the hot oil bucket.
“Choosing fries that are baked or air-fried vs. deep fried in a vat of oil and covered with salt will be your best bet, regardless of which potato is used as the star of the side dish,” London explains.
But here’s the big picture, friends: No single batch of fries will make or break your well-being. If your overall diet stars a cast of all-stars (think leafy greens, lean proteins, whole grains, and nutrient-dense foods), then occasionally inviting fries (sweet, regular, curly, or even crinkle-cut) to the party is totally fine. Life is about balance, and a little potato celebration is part of that happy medium.
So, if you’re out, order the fries you crave most. Eat them slowly, savor the flavor, and don’t let a guilty conscience crash the meal. Fries aren’t a superfood, but they’re far from a dietary disaster if you enjoy them once in a while. At home, customize them to your healthy heart’s content and claim your crunchy victory. In the end, the best fry is the one you love, and the one you actually enjoy as part of a vibrant, balanced life.
Lauren Manaker M.S., R.D.N., L.D., C.L.E.C.