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Oven Baked Sweet Potato Fries⏱ 40 min total
Recipes

Oven Baked Sweet Potato Fries

Per 1 serving · 440 g · 5 ingredients

Calories
523
26%
of a 2,000 cal day
  • Protein
    6.4g
    5% of calories
  • Carbs
    95g
    71% of calories
  • Fat
    14g
    24% of calories
Portion
  • ✓ Cholesterol free

At a glance

One serving of Oven Baked Sweet Potato Fries (440 g) has 523 calories, with 6.4 g of protein, 95 g of carbohydrates and 14 g of fat. Most of its energy comes from carbs (71% of calories). It is high in dietary fiber (45% DV), Vitamin A (307% DV) and Vitamin E (20% DV). Keep an eye on sodium, which provides 313% of the daily value.

Per 100 g
119cal
low energy density
Protein per 100 cal
1.2g
Net carbs
82g
carbs minus fiber
Fiber
13g
29 g sugar

High in

20%+ of the daily value

  • Dietary fiber45%
  • Vitamin A307%
  • Vitamin E20%
  • Thiamine26%
  • Vitamin B668%
  • Pantothenic acid62%

Good source of

10–19% of the daily value

  • Vitamin C12%
  • Vitamin K14%
  • Riboflavin (B2)17%
  • Niacin14%
  • Folate (B9)11%
  • Calcium16%

Watch

20%+ of the daily value

  • Sodium313%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 30 min
  1. 1

    Pumpkin pie spice may be substitued for any spice or spice combination of your choice: chipotle power, smoked paprika, Chinse five-spice, pumpkin pie spice, garam marsala, Cajun seasoning, etc.

  2. 2

    Preheat oven to 450F. (For more crispiness, preheat your oven to 500F.)

  3. 3

    Peel the sweet potatoes and cut off the ends. Cut the potatoes in half lengthwise and then, if they are very long, in half crosswise. Cut each piece into wedges. Alternately, you can slice the peeled sweet potato into disks either with a mandoline or a sharp knife.

  4. 4

    Put the sweet potatoes into a large bowl and add the oil. Mix well to combine. Sprinkle with salt, sugar and spices of your choice. Use your hands to mix well, so all pieces are coated with oil and spices.

  5. 5

    Spread the sweet potatoes out in a single layer on a baking sheet; the oil they are coated with should keep them from sticking to the pan. If you are trying to cut fat, reduce the oil to 2 Tbsp and use a non-stick coating on the baking sheet. (Note: a commenter has recommended putting them on a wire cooling rack on top of a baking sheet, so that the oven air circulates around the sweet potato pieces and you don't have to turn them in the next step. Another commenter recommends preheating the baking sheet, to help the fries get crisp.)

  6. 6

    Bake for a total of 25 to 30 minutes. After the first 15 minutes, remove the baking sheet from the oven and turn over all of the sweet potato pieces. Return to the oven and bake for another 10-15 minutes, or until they are well browned. Let cool for 5 minutes before serving.

Vitamins & minerals

Amounts for 1 serving (440 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A2,766 μg
307%
Vitamin C11 mg
12%
Vitamin D0 μg
0%
Vitamin E3 mg
20%
Vitamin K17 μg
14%
Thiamine0.3 mg
26%
Riboflavin (B2)0.2 mg
17%
Niacin2 mg
14%
Vitamin B61 mg
68%
Folate (B9)44 μg
11%
Vitamin B120 μg
0%
Pantothenic acid3 mg
62%
Choline49 mg
9%

Minerals

NutrientAmount% Daily Value
Calcium160 mg
16%
Iron4 mg
45%
Potassium1,353 mg
29%
Magnesium105 mg
25%
Phosphorus190 mg
27%
Zinc1 mg
12%
Copper1 mg
68%
Manganese2 mg
82%
Selenium3 μg
5%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.3 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene27 μg—
Arginine0.2 g—
Aspartic acid1 g—
Beta carotene33,191 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0.4 μg—
Fructose3 g—
Galactose0 g—
Glucose4 g—
Glutamic acid1 g—
Glycine0.3 g—
Histidine0.1 g—
Hydroxyproline0 g—
Isoleucine0.2 g—
Lactose0 g—
Leucine0.4 g—
Lycopene0.4 μg—
Lysine0.3 g—
Maltose0 g—
Methionine0.1 g—
Monounsaturated fats10 g—
Phenylalanine0.4 g—
Polyunsaturated fats1 g—
Proline0.2 g—
Retinol0 μg—
Serine0.4 g—
Starch49 g—
Sucrose22 g—
Theobromine0 mg—
Threonine0.3 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.1 g—
Tyrosine0.1 g—
Valine0.4 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 523 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 99min
    Walking (3.5 mph)
  • 63min
    Cycling (moderate)
  • 44min
    Running (6 mph)
  • 74min
    Swimming laps

Common questions

How many calories are in Oven Baked Sweet Potato Fries?

One serving of Oven Baked Sweet Potato Fries (1 serving) has 523 calories, which works out to 119 calories per 100 g. That is about 26% of a 2,000-calorie day.

Are Oven Baked Sweet Potato Fries high in protein?

Not especially. It has 6.4 g of protein per serving, and protein supplies 5% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are Oven Baked Sweet Potato Fries keto-friendly?

It is hard to fit into a strict keto diet. One serving has 82 g of net carbs and 71% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Oven Baked Sweet Potato Fries?

7194 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Oven Baked Sweet Potato Fries?

29 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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