French Fries: Calories, Nutrition & Healthier Swaps

Fries are deep-fried potatoes; the oil and salt make them several times more caloric than boiled potatoes. Oven-baked wedges are a lighter take.

French Fries nutrition facts per 100 g and per serving

Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little.

French Fries: nutrition highlights

It has 4.1 g of fiber per serving — roughly 16% of the 25 g a day most adults fall short of. There's almost no sugar: the carbohydrate is mostly starch.

On the open Nutri-Score algorithm, french fries gets a B: one of the better picks in its category. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.

What to watch

• No red flags on the traffic light: sugar, salt and saturated fat per 100 g are all within the low-to-medium range.

How much movement is one serving?

One serving (medium, 120 g) is 374 kcal — roughly 2 h 02 min of easy walking or 47 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.

Healthier swaps for French Fries

Swaps are picked the same way the app does it: from the same kind of food, with a serving matched to the same calories (±25%), and only when the swap is clearly better — not “salad instead of pizza”.

• Fish tacos — 170 g, 369 kcal: +11 g protein.
• Salmon temaki (hand roll) — 210 g, 374 kcal: +13 g protein.
• Fish and Chips — 160 g, 371 kcal: +12 g protein.
• Potatoes with turkey — 300 g, 375 kcal: +29 g protein.