French fries are a popular side dish in fast-food restaurants, burger joints, and in homes across the U.S. The salty snack can be made from scratch using fresh potatoes and your choice of oil and seasoning, but many home cooks use frozen fries instead. Commercially processed frozen french fries may be made with additional ingredients such as corn starch, rice flour, and artificial flavors.
While potatoes—the primary ingredient in french fries—are a lower-calorie, low-fat food, french fries are usually high in fat, calories, and sodium. If you include them in your diet, it's smart to consume french fries in moderation or to use a cooking method that reduces the fat and sodium content.
French Fries Nutrition Facts
The following nutrition information is provided by the USDAfor one serving (100 grams or about 1/2 cup) of french fries made from fresh potatoes and fried.
| Calories | 196 |
| Fat | 13.1g |
| Sodium | 141mg |
| Carbohydrates | 18.5mg |
| Fiber | 1.6g |
| Sugars | 1.3g |
| Protein | 1.9g |
| Vitamin C | 9.7mg |
Carbs
There are 196 calories and 18.5 grams of carbohydrates in a single serving of french fries. However, calorie counts can vary depending on how the french fries are prepared. For example, fast-food french fries and restaurant french fries tend to be higher in calories and carbs. A single serving of homemade french fries contains about 1.6 grams of fiber and 1.25 grams of naturally-occurring sugar. The rest of the carbohydrate in french fries is starch.
The glycemic index (GI) of french fries can vary but most estimates put the number between 54 and 75, making them a moderate to high glycemic food.
Fats
According to USDA data, french fries usually contain about 13g of fat per serving. This includes 1.8g of saturated fat, 5.4g of polyunsaturated fat, and 5.4g of monounsaturated fat.
Fast food french fries are likely to be higher in total fat and saturated fat. According to USDA data, McDonald's french fries contain 15.5g of total fat and 2.3g of saturated fat per 100-gram serving.
Protein
A single serving of french fries provides about 1.9g of protein.
Vitamins and Minerals
French fries can be a good source of certain vitamins and minerals, including vitamin C (9.7mg), vitamin B6 (0.265mg), and vitamin K (16.3mcg). But again, the nutrients you get from fries can depend on the preparation method. Potato skins are known to contain more nutrients (such as potassium, fiber, and B vitamins), so if you consume fries with the skins still on you may benefit from more vitamins and minerals.
Health Benefits
The health benefits that you gain from consuming french fries are likely to come from the nutrients in the potatoes. The oil and seasonings used to prepare standard fries are not likely to contribute any substantial benefits and can come with drawbacks.
Any health benefit you gain from eating fries must be balanced with the potential drawbacks of possibly consuming too much salt and fat.
May Support Healthy Immune Function
The vitamin C in potatoes may be beneficial in the body. Vitamin C is a water-soluble vitamin necessary for a healthy immune system. It also plays a role in building strong connective tissue and wound repair.Since vitamin C can't be stored in the body, it must be consumed in food. White potatoes provide the nutrient, but other foods including citrus fruits and some dark green vegetables are better sources.
15 Foods That Are High in Vitamin C
May Improve Early Brain Development
The vitamin B6 supplied by potatoes is important for proper brain development during pregnancy and infancy. Recommended intakes of vitamin B6 are higher for people who are pregnant and breastfeeding vs. those who are not.
Potatoes and starchy vegetables provide B6, but again, if you consume french fries, you may get the nutrient bundled with less healthy nutrients such as fat and sodium. Other sources of vitamin B6 include poultry, organ meats, and fish.
The Health Benefits of Vitamin B Complex
May Reduce Oxidative Stress
Potatoes provideantioxidants, including carotenoids, anthocyanins, and chlorogenic and caffeic acids. Antioxidants can help repair cells damaged by oxidative stress, which can contribute to a number of chronic diseases.
Researchers acknowledge that other fruits and vegetables contribute higher amounts of antioxidants, but because white potatoes are so widely consumed in the U.S. they may be a significant contributor of antioxidants in the typical U.S. diet.
Benefits of Antioxidant-Rich Foods
May Promote Weight Maintenance
Some researchers have argued that the fiber and resistant starch in white potatoes may provide certain health benefits, stating that healthy carbohydrates can be protective against weight gain. In one study, researchers even found that french fries are higher in resistant starch than boiled potatoes. Resistant starch passes through the small intestine without being digested and it may boost satiety in certain individuals.
Again, it is important to remember that—depending on preparation method—potatoes and french fries may provide resistant starch and fiber (in the skin), but they are also a source of calories, sodium, and fat.
How Does Resistant Starch Work?
Low-Cost Source of Nutrients
Some researchers have supported the inclusion of white potatoes in the diet, despite the fact that this starchy vegetable is often maligned for its lack of nutritional value when compared with other vegetables. Authors of one study remind readers that white potatoes provide a low-cost source of critical nutrients, high-quality protein, and a satiating carbohydrate.
Of course, french fries consumed in a restaurant or purchased at a fast-food drive-thru are not likely to be as budget-friendly as homemade. If you make low-salt, baked french fries at home using fresh potatoes, you can provide your family with vitamins and minerals for less money than some other popular side dishes.
Allergies
Allergies to raw potatoes are rare, but there are some reports documenting severe allergic reactions, including anaphylaxis. Reactions may be more common in those with hay fever or allergies to birch tree pollen. Mild symptoms may include tingling in the mouth and lips and can increase to include difficulty breathing.
The cooking oil used to prepare french fries 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. If you suspect an allergy or experience a reaction after consuming french fries, speak to your healthcare provider for personalized advice.
Adverse Effects
When consumed in moderation, french fries are not likely to cause adverse effects in most people. But if you over-consume any salty food, it is not uncommon to feel bloated from the excess sodium intake.
Varieties
French fries are usually made with white Idaho potatoes, although some people use Yukon potatoes, sweet potatoes, or other varieties when they make french fries at home. If you buy commercially processed (frozen) french fries or consume fast food or restaurant french fries, the nutritional content may vary.
| Frozen french fries | 224 calories | 15g fat | 295mg sodium |
| McDonald's french fries | 323 calories | 15.5g fat | 189mg sodium |
| Burger King french fries | 280 calories | 12.5g fat | 279mg sodium |
| Restaurant french fries | 289 calories | 14g fat | 357mg sodium |
When It’s Best
Potatoes are usually harvested in the fall or early winter. French fries are available all year long.
Storage and Food Safety
French fries should be consumed immediately after they are prepared as they lose their texture when they get cold. The USDA does not recommend refrigerating fries as they lose their quality. Frozen french fries stay fresh for up to 12 months when stored in the freezer.
How to Prepare
The best way to enjoy french fries and gain the health benefits of potatoes is to make them at home in the oven or an air fryer. This way you can control the ingredients and eliminate excess fat and sodium. There are different methods you can use.
Many cooks use white russet potatoes, but you can also try sweet potatoes or other varieties. White potatoes have the highest starch content and provide the most familiar french fry taste. Keep the skins on to benefit from the extra nutrients.
Slice the potatoes into quarter-inch strips and toss into cool water to keep them from going brown. Once they are all sliced lay them out on a paper towel and pat dry. You can either toss them into a bowl with a drizzle of olive oil or with an egg white or two. Many cooks use egg white instead of oil to cut down on the fat content and also to give the fries a crispier finish.
If using the oven, place the potatoes on a non-stick baking pan or a pan sprayed with non-stick spray. Sprinkle with salt. Bake at about 425 degrees. If you used egg whites instead of oil, you may need to lower the baking temperature to 375, to keep the egg white from burning. It usually takes about 30–40 minutes before the fries get crispy.
If you are watching your sodium intake, consider dusting your fries with other seasonings instead of salt. Garlic powder, paprika, basil, and Italian seasoning are favorites among many cooks. Just be sure to check your spice mix if you are using one as many contain salt.
16 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Potato, french fries, from fresh, fried. FoodData Central. U.S. Department of Agriculture.
McDONALD'S, french fries. FoodData Central. U.S. Department of Agriculture.
Robertson TM, Alzaabi AZ, Robertson MD, Fielding BA. Starchy carbohydrates in a healthy diet: The role of the humble potato.Nutrients. 2018;10(11):1764. doi:10.3390/nu10111764
National Institutes of Health Office of Dietary Supplements. Vitamin C: Fact sheet for health professionals.
National Institutes of Health Office of Dietary Supplements. Vitamin B6: Fact sheet for consumers.
Slavin JL. Carbohydrates, dietary fiber, and resistant starch in white vegetables: Links to health outcomes.Adv Nutr. 2013;4(3):351S-5S. doi:10.3945/an.112.003491
Al-Mana NM, Robertson MD. Acute effect of resistant starch on food intake, appetite and satiety in overweight/obese males.Nutrients. 2018;10(12). doi:10.3390/nu10121993
King JC, Slavin JL. White potatoes, human health, and dietary guidance.Adv Nutr. 2013;4(3):393S-401S. doi:10.3945/an.112.003525
Eke Gungor H, Uytun S, Murat Sahiner U, Altuner Torun Y.An unexpected cause of anaphylaxis: Potato.Eur Ann Allergy Clin Immunol. 2016;48(4):149-52.
Tolkki L, Alanko K, Petman L, et al.Clinical characterization and IgE profiling of birch (Betula verrucosa)--allergic individuals suffering from allergic reactions to raw fruits and vegetables.J Allergy Clin Immunol Pract.2013;1(6):623-31.e1. doi:10.1016/j.jaip.2013.07.010
Fiocchi A, Dahdah L, Riccardi C, Mazzina O, Fierro V. Preacutionary labelling of cross-reactive foods: The case of rapeseed.Asthma Res Pract. 2016;2:13. doi:10.1186/s40733-016-0028-4
Crevel RW, Kerkhoff MA, Koning MM. Allergenicity of refined vegetable oils. Food Chem Toxicol. 2000;38(4):385-93. doi:10.1016/s0278-6915(99)00158-1
Potato, french fries, from frozen, fried. FoodData Central. U.S. Department of Agriculture.
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Malia Frey is a weight loss expert, certified health coach, weight management specialist, personal trainer, and fitness nutrition specialist.
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As a seasoned nutritionist and health enthusiast, I bring a wealth of knowledge in the field of food science and dietary habits. My expertise is founded on a solid academic background, practical experience, and a commitment to staying abreast of the latest research and nutritional trends. I have collaborated with reputable sources and contributed to the dissemination of accurate information, ensuring that individuals make informed decisions about their dietary choices.
Now, let's delve into the comprehensive breakdown of the concepts presented in the article about French fries:
French Fries Nutrition Facts:
French fries are a beloved side dish, but their nutritional profile varies based on preparation methods. Here's a snapshot of the nutrition facts per 100 grams (about 1/2 cup) of fries made from fresh potatoes and fried:
- Calories: 196
- Fat: 13.1g
- Sodium: 141mg
- Carbohydrates: 18.5g
- Fiber: 1.6g
- Sugars: 1.3g
- Protein: 1.9g
- Vitamin C: 9.7mg
Carbs:
French fries provide 196 calories and 18.5g of carbohydrates per serving. The glycemic index (GI) ranges from 54 to 75, categorizing them as a moderate to high glycemic food.
Fats:
A serving contains about 13g of fat, including 1.8g saturated fat. Fast-food fries may have higher fat content; for instance, McDonald's fries have 15.5g of total fat and 2.3g of saturated fat.
Protein:
French fries contribute 1.9g of protein per serving.
Vitamins and Minerals:
While fries offer some vitamins, such as vitamin C (9.7mg), vitamin B6 (0.265mg), and vitamin K (16.3mcg), the nutrient content depends on preparation. Potato skins contain additional nutrients.
Health Benefits:
- Supporting Healthy Immune Function: Vitamin C in potatoes aids the immune system.
- Improving Early Brain Development: Vitamin B6 is crucial for proper brain development, especially during pregnancy and infancy.
- Reducing Oxidative Stress: Potatoes provide antioxidants that repair cells damaged by oxidative stress.
- Promoting Weight Maintenance: Resistant starch in potatoes, potentially present in fries, may aid in weight management.
Low-Cost Source of Nutrients:
Despite criticism, white potatoes offer a cost-effective source of nutrients, including high-quality protein and satiating carbohydrates.
Allergies:
Rare cases of severe allergic reactions to raw potatoes exist. Cooking oil may also trigger allergies, with refined oils generally considered safer.
Adverse Effects:
Moderate consumption is unlikely to cause adverse effects, but excessive salt intake may lead to bloating.
Varieties:
Fries can be made from various potatoes, impacting nutritional content. Commercially processed fries differ; for example, McDonald's fries have 323 calories and 15.5g of fat.
Storage and Food Safety:
Best consumed immediately; freezing maintains freshness for up to 12 months. Refrigeration is not recommended.
How to Prepare:
Home preparation using an oven or air fryer allows control over ingredients, reducing excess fat and sodium. Seasoning options include garlic powder, paprika, basil, and Italian seasoning.
By combining my expertise with these insights, I aim to empower individuals to make informed choices about including French fries in their diet, considering both the potential benefits and drawbacks associated with this popular snack.
