Sweet potato waffle fries

Snack

Item Rating: 77/100

1 serving (85 grams) contains 160 calories, 1.5 grams of protein, 7.0 grams of fat, and 22.0 grams of carbohydrates.

Nutrition Information

1 cup (170g)

Calories		320
% Daily Value*
Total Fat		14 g	17%
	Saturated Fat	2.0 g	10%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		420 mg	18%
Total Carbohydrates		44.0 g	16%
	Dietary Fiber	6 g	21%
	Sugars	12 g
protein		3 g	6%
Vitamin D		0 mcg	0%
Calcium		40 mg	3%
Iron		1.2 mg	6%
Potassium		500.0 mg	10%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 126 cal (40.1%)

Protein: 12 cal (3.8%)

Carbs: 176 cal (56.1%)

About Sweet potato waffle fries

Sweet potato waffle fries are a variation of fried sweet potatoes, often cut into a crisscross pattern resembling waffles. Originating from cuisines that feature sweet potatoes as a staple, such as Southern and Creole cooking in the United States, these fries add a twist to traditional preparations. Sweet potatoes are naturally rich in vitamins and minerals, particularly vitamin A (as beta-carotene), vitamin C, and dietary fiber. When prepared minimally with light frying or baking, sweet potato waffle fries retain much of their nutritional value while offering a savory and slightly sweet flavor profile suitable for pairing with dips or enjoying as a standalone side dish. While typically prepared as a snack or comfort food, they can be adapted for healthier consumption based on cooking methods and seasoning choices.

Health Benefits

• High in vitamin A (beta-carotene), which supports eye health and immune function.
• Provides vitamin C, aiding in collagen production and skin health.
• Contains dietary fiber, which promotes digestive health and helps to manage cholesterol levels.

Dietary Considerations

Allergens: Contains None inherent to sweet potatoes; allergens may come from added seasonings or frying oils.

Suitable for: Gluten-free diet, vegetarian diet, vegan diet (if fried in plant-based oil)

Not suitable for: Low-carb diets (due to the natural carbohydrate content in sweet potatoes)

Selection and Storage

Store raw sweet potatoes in a cool, dark place for up to 2 weeks. Prepared waffle fries should be refrigerated in an airtight container and consumed within 3-4 days.

Common Questions About Sweet potato waffle fries Nutrition

What is the nutritional content of sweet potato waffle fries?

Sweet potato waffle fries typically contain about 150-200 calories per 3-ounce serving, with 1-2 grams of protein, 7-8 grams of fat, and 20-25 grams of carbohydrates. They are also a source of vitamin A, providing roughly 50-70% of the daily recommended intake per serving, depending on preparation methods.

Can I eat sweet potato waffle fries on a keto diet?

Sweet potato waffle fries are not keto-friendly due to their high carbohydrate content, typically around 20-25 grams per 3-ounce serving. Keto diets typically limit daily carbohydrate intake to around 20-50 grams, making sweet potato waffle fries incompatible with this dietary approach.

Are sweet potato waffle fries healthy?

Sweet potato waffle fries can be a healthier alternative to regular fries due to their higher vitamin A content and fiber. However, if deep-fried, they may be high in fat and calories, which could be a concern when consumed in large quantities. Opting for baked versions can reduce fat content significantly.

What is the recommended portion size for sweet potato waffle fries?

A recommended portion size for sweet potato waffle fries is about 3-4 ounces (roughly 12-15 fries). This keeps the calorie count to around 150-200 while still providing the nutritional benefits of sweet potatoes without excessive fat or carbohydrates.

How do sweet potato waffle fries compare to regular fries?

Sweet potato waffle fries contain more vitamin A, offering about 50-70% of the daily value per serving, compared to almost none in regular fries. However, they have slightly more carbohydrates and a sweeter flavor. Baked sweet potato fries are generally healthier than deep-fried options for both varieties.

Data Sources & Scientific References