Sweet potato chips are a variation of traditional potato chips, but are made with sweet potatoes (Ipomoea batatas) rather than white potatoes (Solanum tuberosum). There are many different brands widely available at supermarkets all over the country. Consumers often see these chips as a healthier alternative to other starchy snacks such as French fries, fried cheese snacks, or white potato chips.
Sweet potato chips are an excellent source of vitamin A and they provide more fiber than a comparable serving of traditional chips.
Sweet Potato Chip Nutrition Facts
The following nutrition information is provided by the USDAfor one small single-serving bag (28g) of sweet potato chips.
- Calories: 148
- Fat:9g
- Sodium:64mg
- Carbohydrates:16g
- Fiber:2.5g
- Sugars:2.5g
- Protein:0.8g
Carbs
There are 148 calories and 16 grams of carbohydrates in a single one-ounce bag of sweet potato chips. However, keep in mind that bag size varies and the ingredients used to make the chips can also vary from brand to brand. Portion size and ingredients can change the nutrition facts.
A single serving of sweet potato chips contains about 2.5 grams of fiber and 2.5 grams of naturally-occurring sugar. The rest of the carbohydrate in sweet potato chips is starch.
The glycemic index (GI) of sweet potato chips has not been recorded. But the GI of sweet potatoes that have been peeled and fried in vegetable oil is estimated to be 76, making this a high glycemic food.
Fats
There are about 9 grams of fat in a bag of sweet potato chips. The type of fat can depend on what type of oil is used to fry the chips. According to USDA data, you are likely to consume about 0.8 grams of saturated fat, 2.6 grams of monounsaturated fat, and 3.4 grams of polyunsaturated fat in a serving of sweet potato chips.
Protein
A single serving of sweet potato chips provides less than one gram (0.8g) of protein.
Vitamins and Minerals
Sweet potato chips are an excellent source of vitamin A, providing about 300 micrograms RAE (retinol activity equivalents). The recommended daily amount of vitamin A (RAE) for women is 700mcg and 900mcg for men.
Sweet potato chips are also a good source of vitamin E and manganese.
Health Benefits
Any health benefit that you gain from consuming sweet potato chips is likely to come from the nutrients in the sweet potatoes. The oil used to prepare the chips is most likely used in small enough quantities that it doesn't contribute any substantial benefits.
May Decrease Risk for Hypertension
It is possible that replacing your white potato chips with sweet potato chips may provide some benefits with regard to your risk of hypertension. But it's important to note that the link here is purely conjecture based on evidence from a study about white potato intake.
In a 2016 research review published in the British Medical Journal researchers suggested that replacing one serving a day of a white boiled, baked, or mashed potatoes with one serving of sweet potato (or another non-starchy vegetable) was associated with a lower risk of developing hypertension.
While researchers examined white potato chip consumption in the study, they did not evaluate sweet potato chips. So it is not known if sweet potato chips would provide the same benefits.
May Protect Against Vision Loss
The vitamin A in sweet potato chips is essential for healthy vision. There is some evidence that a supplement containing vitamin A may help protect against a form of age-related vision loss called age-related macular degeneration (AMD).
May Improve Diabetes Management
For those with type 2 diabetes, choosing a sweet potato instead of a white potato may help manage the condition. In fact, the American Diabetes Association lists sweet potatoes as a "diabetes superfood" because of the fiber and vitamin A that they contain. The organization does not comment on sweet potato chips, however.
Helps Prevent Vitamin A Deficiency
Orange-fleshed sweet potatoes are known to contain high levels of vitamin A, including different carotenoids and phenolic acids. Researchers have found that the nutritional properties of this food make it a smart staple food in countries where vitamin A deficiency is a concern.
Vitamin A deficiency is generally not a problem in the United States but is a concern in certain developing countries. The most common symptom is a condition called xerophthalmia which is the inability to see in low light. The condition can lead to blindness if not treated.
May Aid in Sustainable Weight Management
Sweet potato chips are higher in fiber than traditional white potato chips. A single small bag of traditional potato chips (28g) contains about 149 calories, 9.5 grams of fat, and 15 grams of carbohydrates but only 0.9 grams of fiber. A single small bag of sweet potato chips contains about the same number of calories and fat grams but has nearly three times as much fiber.
Fiber helps you to feel full and satiated after eating. Experts often advise that those trying to reach or maintain a healthy weight should eat foods that are higher in fiber because these foods can add bulk with fewer calories.
Allergies
There are a few different ingredients in sweet potato chips that may cause allergy. If you have known allergies, you should check the ingredients list to be safe.
Sweet Potato
It is possible to be allergic to the main ingredient—sweet potatoes—but published reports of sweet potato allergy are rare. In the few cases that have been reported, symptoms included red welts (urticaria), hypotension (lightheadedness), swelling in the hands and face, nausea, vomiting, dizziness, loss of consciousness, a sensation of tickling and tightness and tightness in the throat.
If you suspect that you have an allergy to sweet potato, you should not consume sweet potato chips. But sweet potato is not the only ingredient that can present problems. These chips are made with other ingredients that may cause a reaction in some people.
Cooking Oils
The cooking oil used to prepare sweet potato chips may cause an allergic reaction. For example, there is a wealth of evidence that anaphylactic reactions can occur when sesame oil is consumed, according to the American Academy of Allergy, Asthma, and Immunology. Sesame oil is used in the preparation of many foods including some brands of chips. Some chips may also have sesame seeds added in addition to salt.
Other oils may also cause an allergic reaction. Research has suggested that refined oils do not cause allergic reactions, as they do not contain proteins. But some other limited research sources suggest that unrefined oil and oils that are presumed to be refined can provoke reactions in some people. In addition, there is some limited concern that peanut oil can be a source of allergy in some highly sensitive individuals.
Adverse Effects
It is not likely that you would experience adverse effects from consuming sweet potato chips. If the chips are very salty and you over-consume them, it is not uncommon to feel bloated from the excess salt intake.
It is possible to experience slight skin discoloration if you over-consume beta-carotene. In addition to sweet potatoes, you'd find beta carotene in carrots and pumpkin. But it would be difficult to eat the quantity chips that would cause this reaction.
Varieties
There are many different brands of sweet potato chips. The chips can also be made at home. Store-bought brands may blend sweet potato chips with other types of chips such as carrot chips, beet chips, white potato chips, or apple chips. The chips may have different seasonings added such as sea salt, barbecue flavor, or chipotle.
When It’s Best
Sweet potatoes are usually harvested in the fall or early winter. Sweet potato chips are available all year long. You'll find them in the snack food aisle of the market.
Storage and Food Safety
Potato chips (all varieties) are considered a shelf-stable food, according to USDA data. There is no reason to refrigerate them and freezing is not recommended. The chips are likely to remain fresh for two months before opening and up to 1-2 weeks after opening.
How to Prepare
If you want to make your own chips at home, you can control the ingredients and choose those that fit into your healthy food pattern.
To keep the fat content lower, baking the chips is a smart option rather than frying. Simply create thin slices of sweet potato and toss them in a bowl with a tablespoon or so of olive oil. Place on a baking sheet and bake at 400 degrees for about 15 minutes or until brown and crispy. Lightly dust with salt or your favorite seasoning (try paprika, black pepper, or chili powder).
