Oven Baked Sweet Potato Fries
1 serving of oven baked sweet potato fries contains 523 Calories. The macronutrient breakdown is 71% carbs, 24% fat, and 5% protein. This is a good source of fiber (45% of your Daily Value), potassium (29% of your Daily Value), and calcium (12% of your Daily Value).
- Makes
- 1 serving
- Prep Time
- 10 minutes
- Cook Time
- 30 minutes
Ingredients
Directions
- 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.
- Preheat oven to 450F. (For more crispiness, preheat your oven to 500F.)
- 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.
- 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.
- 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.)
- 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.
Nutrition Facts
For 1 serving of oven baked sweet potato fries (440g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 523 | |
| Fats | 14g | 18% |
| Saturated fats | 2g | 11% |
| Trans fats | 0g | |
| Cholesterol | 0mg | 0% |
| Sodium | 7194mg | 313% |
| Carbs | 95g | 35% |
| Net carbs | 82g | |
| Fiber | 13g | 45% |
| Sugar | 29g | |
| Proteins | 6g | |
| Calcium | 160mg | 12% |
| Iron | 4mg | 20% |
| Potassium | 1353mg | 29% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 27μg | |
| Beta carotene | 33191μg | |
| Caffeine | 0mg | |
| Choline | 49mg | 9% |
| Copper | 1mg | 68% |
| Fluoride | 0.4μg | |
| Folate (B9) | 44μg | 11% |
| Lycopene | 0.4μg | |
| Magnesium | 105mg | 25% |
| Manganese | 2mg | 82% |
| Niacin | 2mg | 14% |
| Pantothenic acid | 3mg | 62% |
| Phosphorus | 190mg | 27% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.2mg | 17% |
| Selenium | 3μg | 5% |
| Theobromine | 0mg | |
| Thiamine | 0.3mg | 26% |
| Vitamin A IU | 55344IU | |
| Vitamin A | 2766μg | 307% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 1mg | 52% |
| Vitamin C | 11mg | 12% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 3mg | 20% |
| Vitamin K | 17μg | 14% |
| Zinc | 1mg | 12% |
| Sugars | ||
| Sugar | 29g | |
| Sucrose | 22g | |
| Glucose | 4g | |
| Fructose | 3g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 49g | |
| Fats | ||
| Saturated fats | 2g | 11% |
| Monounsaturated fats | 10g | |
| Polyunsaturated fats | 1g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 0.3g | |
| Arginine | 0.2g | |
| Aspartic acid | 1g | |
| Cystine | 0.1g | |
| Glutamic acid | 1g | |
| Glycine | 0.3g | |
| Histidine | 0.1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 0.2g | |
| Leucine | 0.4g | |
| Lysine | 0.3g | |
| Methionine | 0.1g | |
| Phenylalanine | 0.4g | |
| Proline | 0.2g | |
| Serine | 0.4g | |
| Threonine | 0.3g | |
| Tryptophan | 0.1g | |
| Tyrosine | 0.1g | |
| Valine | 0.4g | |
