Baked Sweet Potato Fries With No Oil (Under 200 Calories)

  • By: Ann Williams
  • Time to read: 4 min.

Baked Sweet Potato Fries with no oil

These baked sweet potato fries are very simple to make and delicious.

They make a perfect low fat snack or side dish and are only 172 calories per 200 grams. (7.05 Ounces.)

Protein 3.8 g – Carbohydrates 39.6 g – Fat .03 g

Baked Sweet Potato Fries calories

They may not exactly be like the French fries that are deep fried, but these baked sweet potato fries with no oil are a lot healthier.

I would like to say they are crisp on the outside and fluffy on the inside, but they are NOT. Perhaps a bit soft, however, they are yummy and delicious!

Did I mention they are healthy?

Anyway, let’s get onto the recipe.


Ingredients you will need:

Sweet Potato

Optional: salt, rosemary, garlic powder, chicken salt, cinnamon, mixed herbs and spices.

Sweet potato French fries baked on tray


  1. Pre heat the oven on about 425 degrees Fahrenheit. (Approximately 218 degrees Celsius.)


  1. Wash and scrub the sweet potato if you want to leave the skin on. (Or peel them if you don’t want the skin on.)

Cutting sweet potato

  1. Cut the sweet potato fries around ¼ inch thick to ½ inch. (≈ 6 to 12 mm.)

Which is around finger size. If you cut your fries too unevenly they won’t cook the same.


  1. Place them evenly spaced out on a non-stick baking tray or baking paper.

Don’t place the cut fries too close to each other or they will steam.


  1. Add a pinch of pepper and paprika to the fries.


  1. Bake for around 18 to 24 minutes or more depending on the oven. On 425 degrees Fahrenheit. (218 degrees Celsius.)


Cooking Tips

Alternatively use a mandolin to slice them up.

Pre heat the oven first thing to save time.

For watching your calories or counting calories, weigh the cut sweet potatoes. Then place them in separate batches on some trays. Such as 200 grams (7.05 Ounces.) batch on one side, another batch on another tray.


How many calories are there in baked sweet potato fries with no oil?

86 calories = 100 grams (3.52 Ounces.)

129 calories = 150 grams (5.29 Ounces.)

172 calories = 200 grams (7.05 Ounces.)


Suggestions to go with the sweet potato fries

Sweet potato sauces

Serve with some low fat Greek yogurt plain. 2 tablespoons = 30 calories.

Sweet chili sauce. (Also known as Thai Sweet chili sauce.) 2 tablespoons = 75 calories.

Tomato Ketchup. 2 tablespoons = 36 calories. Ketchup Substitute

Salsa. 2 tablespoons = 14 calories.

Rosemary herbs goes well with the sweet taste.

Note; the calorie count will depend on brand and variety (e.g. low fat, no sugar) for the exact calories.


How healthy are sweet potato French fries?

Sweet potatoes are very healthy and also full of fiber. Which fiber has many health benefits on its own and can also make you feel fuller.

If you deep fry them however you are adding fat and hence more calories. So the way you prepare them can turn a healthy vegetable into a high calorie meal.


Why are my sweet potato fries soggy?

In this recipe we are saving on calories by not using oil. By eliminating the oil we can have more sweet potato with lower calories.

To make them crispier you will have to coat them in oil. Toss them in olive oil or coconut oil and a touch of cornstarch. However the calories per serving will be higher.

Also don’t place them too close together on the tray, or too close to the top of the oven. Otherwise they will go too soft and mushy.

Evenly cut the fries for more consistent cooking.


Can you eat the skin of sweet potatoes?

Yes, the texture and nutrition is better with the skin on. And you save same time not peeling them as well.


What is the healthiest way to eat sweet potatoes?

Boiling, air fryer or baking. Ideally don’t use any oil or butter.


What meat goes with sweet potatoes?

Any meat works well with the sweet potato, chicken and fish also goes well with the sweet taste.

The sweet potato is a good side dish to work in with a 5:2 diet. Or to break the end of a fast when fasting. For more information visit – What Is Fasting For Weight Loss?


Prepare in advance

Prepare a few batches at the same time, so you have some snacks or side dishes already prepared.

For more information on meal preparation, click onHow To Meal Prep For Beginners Guide.


Ways to make the recipe healthier

Leave out the salt and don’t use oil to crisp the fries up.

Serve with a mixed salad. Don’t use a high calorie salad dressing, just use some lemon juice or a low fat dressing.

Use the sweet potato as a side dish and add more greens and vegetables to the meal.


Ways to add less calories

With just the baked potato, pepper and paprika, it is pretty well minimal calories with this vegetable.

Avoid condiments with high sugar content and toppings like sauces, bacon bits and sour cream.


Ways to add more calories to it

For the bodybuilders and growing teens who need more calories, coat in some clean oil, like olive oil before cooking.

Add some avocado, cheese and Greek yoghurt to the sweet potato French fries, which will add more calories and increase the protein amount as well.

Honey is a nice sweet way to add some calories to the fries.

Butter or margarine put on the sweet fries can also add more calories, but not recommended in excess.


Conclusion – Baked Sweet Potato Fries

This baked sweet potato fries with no oil recipe is very simple to make.

It has minimal ingredients, healthy and yummy to eat. Maybe not as crispy as some recipes, but this one snack or side dish you can work in with your macros.


For some easy ideas for losing the pounds, or eating healthier click on – Best Weight Loss Tips And Tricks