Sweet Potato Fries

Skip the French fries and opt for healthier sweet potato fries, with benefits including anitoxidants, beta-carotene, fewer calories and a lower glycemic index

Credit: mastermaq

Sweet potatoes are high in beta-carotene, making them a more nutritious option for fries

Traditional French fries are facing competition from a healthier side option – sweet potato fries 

Although sweet potatoes and yams taste almost identical and are often confused, the two tubers stem from different plant families (sweet potatoes have yellowish flesh, while yams have orangey skin and flesh).

The key difference between sweet potatoes and yams lies in their beta-carotene content – an important antioxidant for heart health.

Sweet potatoes contain 769% of the daily intake value (%DV) of beta-carotene per cup (250 mL), while yams (like white potatoes) provide a paltry 3% DV.

Sweet potatoes also have a lower glycemic index (how much a food raises blood sugar levels), fewer calories per serving and mild anti-inflammatory properties.

Note: Yams and white potatoes do rival sweet potatoes in nutrients like folate, vitamin C and potassium.

Sweet Potato Fries

Dietitians of Canada has a simple recipe for sweet potato fries – a nutritionally rich alternative to traditional or yam fries.


  • one large sweet potato
  • vegetable oil
  • paprika, garlic powder, and black pepper to taste


  1. Wash and peel sweet potato thoroughly and cut into bite-sized wedges. Toss wedges with vegetable oil, paprika, garlic powder and black pepper, and place on a baking sheet. 
  2. Bake at 375°F (190°C), turning once, for 25 minutes or until golden brown.
  3. Enjoy!

Calories per 125 g serving: 127; 16 g carbohydrates; 5 g protein; 2.3 g fat.

Originally published in Wellness Matters, Canada Wide Media’s quarterly newsletter on health and wellness.