French fries vs German potato salad: which is healthier?
German potato salad is more nutrient-dense, scoring 58/100 against 43/100 for french fries. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
French fries
168 kcal per 100 g. Medium portion: 117 g
German potato salad
94 kcal per 100 g. 1 side serving: 200 g
Higher scoreWhich to pick for your goal
- Fewer caloriesGerman potato salad168 vs 94 kcal per 100 g
- More proteinFrench fries2.7 vs 1.7 g per 100 g
- More fiberFrench fries2.6 vs 1.6 g per 100 g
- Less sugarFrench fries0.3 vs 1.2 g per 100 g
- More potassiumFrench fries451 vs 310 mg per 100 g
- Less saturated fatGerman potato salad1 vs 0.5 g per 100 g
Nutrition side by side
| Nutrient | French fries, 100 g | German potato salad, 100 g | French fries, 117 g | German potato salad, 200 g |
|---|---|---|---|---|
| Calories | 168 kcal | 94 kcal | 197 kcal | 188 kcal |
| Protein | 2.7 g | 1.7 g | 3.1 g | 3.4 g |
| Carbohydrates | 29 g | 13 g | 34 g | 26 g |
| Sugars | 0.3 g | 1.2 g | 0.3 g | 2.4 g |
| Fiber | 2.6 g | 1.6 g | 3 g | 3.2 g |
| Fat | 5.2 g | 4.2 g | 6.1 g | 8.3 g |
| Saturated fat | 1 g | 0.5 g | 1.2 g | 0.9 g |
| Vitamin C | 13 mg | 14 mg | 16 mg | 28 mg |
| Vitamin A | 0 µg | 2.3 µg | 0 µg | 4.5 µg |
| Potassium | 451 mg | 310 mg | 528 mg | 620 mg |
| Iron | 0.7 mg | 0.6 mg | 0.9 mg | 1.3 mg |
| Calcium | 12 mg | 13 mg | 14 mg | 25 mg |
| Magnesium | 26 mg | 18 mg | 30 mg | 35 mg |
| Sodium | 32 mg | 233 mg | 37 mg | 465 mg |
Last updated . Scores use the HowHealthyIs Score method.