Air Fryer Sweet Potato Fries
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 54.2 g | 20% |
| Net Carbohydrates | 45.96 g | 19% |
| Sugars | 10.96 g | 31% |
| Added Sugars | 0 g | 0% |
| Dietary Fiber | 8.24 g | 29% |
| Protein | 4.45 g | 9% |
| Total Fat | 10.17 g | 13% |
| Saturated Fat | 1.37 g | 7% |
| Monounsaturated Fat | 7.18 g | - |
| Polyunsaturated Fat | 1.3 g | - |
| Trans Fat | 0.01 g | 100% |
| Cholesterol | 0 mg | 0% |
| Vitamins | ||
| Vitamin A | 1857.45 mcg | 206% |
| Vitamin C | 6.26 mg | 7% |
| Vitamin D | 0 mcg | 0% |
| Minerals | ||
| Sodium | 726.56 mg | 32% |
| Potassium | 912.06 mg | 19% |
| Calcium | 83.08 mg | 6% |
| Magnesium | 67.93 mg | 16% |
| Iron | 1.88 mg | 10% |
| Zinc | 0.85 mg | 8% |
% DV refers to how much a single serving of an individually packaged food or supplement contributes nutritionally to your daily diet, based on a 2,000-calorie-a-day diet. Generally, having 5% DV or less of a nutrient per serving is considered low, and 20% DV or more of a nutrient per serving is considered high.
Fat Composition
The suggested total fat consumption should be limited to 30% of total energy intake or less. The type of fat consumed should primarily be unsaturated fatty acids, with no more than 10% of total energy intake coming from saturated fatty acids (about 200 calories on a 2000-calorie diet) and no more than 1% of total energy intake coming from trans-fatty acids.
Vitamin Coverage
Vitamin A
206%
Vitamin C
7%
Vitamin D
0%
Vitamin E
14%
Vitamin K
9%
Vitamin B1
18%
Vitamin B2
13%
Vitamin B3
9%
Vitamin B5
42%
Vitamin B6
34%
Vitamin B7
-
Vitamin B9
7%
Vitamin B12
0%
There are 13 essential vitamins required for the body to work properly, which are categorised into two categories: fat-soluble and water-soluble vitamins. Vitamins have a Recommended Dietary Allowance (RDA), provided by the Dietary Reference Intakes (DRIs), which vary by age and sex. The %DV indicates how much one serving contributes to the average recommended daily intake.
Mineral Coverage
Calcium
6%
Iron
10%
Magnesium
16%
Phosphorus
10%
Potassium
19%
Sodium
32%
Zinc
8%
Copper
46%
Manganese
33%
Selenium
4%
Minerals are micronutrients, of which 13 of them are essential to the human body. The Recommended Dietary Allowance includes Calcium (1,300 mg/d), Phosphorus (1,250 mg/d), Potassium (4,700 mg/d), Sodium (2,300 mg/d), Chloride (1,500 mg/d), Magnesium (420 mg/d), Iron (18 mg/d), Zinc (11 mg/d), Copper (0.9 mg/d), Selenium (55 mcg/d), Molybdenum (45 mcg/d), Manganese (2.3 mg/d) and Iodine (150 mcg/d).
Protein Quality
Leucine
9%
Isoleucine
12%
Valine
14%
Lysine
7%
Tryptophan
24%
Threonine
16%
Phenylalanine
21%
Methionine
12%
Histidine
9%
Guidelines recommend a serving of protein with each meal and 1.2-1.6 g of protein per kg of body weight per day.
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
About
How Long to Burn Off 320 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
47 min
Jogging
41 min
Cycling
42 min
Walking
1 h 16 min
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
FAQ
There is about 80 calories, 13.6 g carbs, 2.5 g fat, and 1.1 g protein per serving of air fryer sweet potato fries. Regular sweet potatoes may also contain resistant starch and polyphenols that can help to reduce total cholesterol and LDL cholesterol.
Air fryer sweet potato fries come out to about 80 calories and 2.5 g fat per serving which is considered to be fairly moderate.
Fried sweet potato preparations falls in the intermediate to moderately high GI range and the glycemic effect of sweet potatoes can vary a lot depending on how they are cooked.
📚 Health Research & Evidence About This Food
Sweet potatoes, the basis for Air Fryer Sweet Potato Fries, are a nutrient-dense vegetable rich in vitamins A and C, and carotenoids like beta-carotene, which observational evidence suggests may support eye health and reduce cancer risk. According to WebMD, these compounds may also aid in blood sugar control and reduce the risk of heart problems; however, air frying can increase the glycemic index and calorie content, which moderates these benefits. While Cleveland Clinic identifies sweet potatoes as beneficial for managing blood sugar, the CDC advises individuals with diabetes to be mindful of their carbohydrate content.
1. Sweet Potato Health Benefits
Source: WebMD
Summary: Air Fryer Sweet Potato Fries, made from sweet potatoes, are rich in essential nutrients like vitamins A, C, and B6, along with various minerals and carotenoids, which contribute to potential health benefits such as reduced cancer risk, improved blood sugar control, and better heart and eye health; however, frying significantly increases fat and calories, which moderates the blood sugar control and heart health benefits.
Read More: https://www.webmd.com/food-recipes/benefits-sweet-potatoes
2. Carb Choices
Source: CDC, 2024
Summary: Air Fryer Sweet Potato Fries, derived from sweet potatoes, are classified as a starchy vegetable, with a serving of plain sweet potato containing carbohydrates, as detailed in CDC guidelines for diabetes management.
Read More: https://www.cdc.gov/diabetes/healthy-eating/carbohydrate-lists-starchy-foods.html
3. Is It Better to Bake, Boil, or Steam Sweet Potatoes?
Source: NutritionFacts.org, 2015
Summary: Air Fryer Sweet Potato Fries, when prepared from sweet potatoes, contribute to overall health due to their cancer-fighting properties and high beta-carotene content, with the most beneficial cooking method being one that encourages consistent consumption, ideally with the skin on.
Read More: https://nutritionfacts.org/blog/is-it-better-to-bake-boil-or-steam-sweet-potatoes/
4. Worst and Best Foods if You Have Diabetes
Source: Cleveland Clinic
Summary: Air Fryer Sweet Potato Fries, made from sweet potatoes, are considered a "great" food choice for individuals with diabetes due to their low glycemic index; however, air frying can increase the glycemic index and fat content, which moderates the benefit for diabetes management.
Read More: https://health.clevelandclinic.org/top-10-worst-diet-choices-if-you-have-diabetes
