How healthy are french fries?
Are french fries healthy? It can fit a healthy diet occasionally. French fries score 33/100 on the HowHealthyIs Score: 100 g provide 168 kcal, 13 mg vitamin C and 451 mg potassium. Oven-baked frozen fries keep some potassium from the potato, but fried versions soak up much more fat. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). French fries rank higher than 33% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin C9%
- Potassium6%
- Fiber6%
- Magnesium4%
- Protein3%
- Iron2%
- Calcium1%
- Vitamin E0%
- Vitamin A0%
Counts against
- Saturated fat3%
- Added sugars0%
- Sodium1%
Raw NRF9.3: 30 minus 4 = 26. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in french fries?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 168 kcal | 197 kcal | |
| Protein | 2.7 g | 3.1 g | 6% |
| Carbohydrates | 29 g | 34 g | 12% |
| Fiber | 2.6 g | 3 g | 11% |
| Sugars | 0.3 g | 0.3 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 5.2 g | 6.1 g | 8% |
| Saturated fat | 1 g | 1.2 g | 6% |
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 13 mg | 16 mg | 17% |
| Vitamin E | 0.1 mg | 0.1 mg | 1% |
| Minerals | |||
| Calcium | 12 mg | 14 mg | 1% |
| Iron | 0.7 mg | 0.9 mg | 5% |
| Potassium | 451 mg | 528 mg | 11% |
| Magnesium | 26 mg | 30 mg | 7% |
| Sodium | 32 mg | 37 mg | 2% |
Source: USDA FoodData Central, "Potatoes, french fried, all types, salt not added in processing, frozen, oven-heated" (FDC 170118). Values rounded.
Why are french fries good for you?
- 16 mg vitamin C in medium portion, 17% of the daily value. Vitamin C contributes to the normal function of the immune system.
- 528 mg potassium in medium portion, 11% of the daily value. Potassium contributes to the maintenance of normal blood pressure.
- 3 g fiber in medium portion, 11% of the daily value. Most adults eat well under the 28 g daily value for fiber.
Good ways to use them
- Oven-baked at home
- Sharing a portion
What should you watch out for?
- Restaurant fries are deep-fried and salted. Very hot frying forms acrylamide; golden is better than dark brown.
What can you eat instead of french fries?
Foods you can use the same way with a higher HowHealthyIs Score.