French fries vs onion rings: which is healthier?
French fries are more nutrient-dense, scoring 43/100 against 14/100 for onion rings. 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
Higher scoreOnion rings
411 kcal per 100 g. 1 order: 117 g
Which to pick for your goal
- Fewer caloriesFrench fries168 vs 411 kcal per 100 g
- More proteinOnion rings2.7 vs 3.9 g per 100 g
- More fiberAbout even2.6 vs 2.7 g per 100 g
- Less sugarFrench fries0.3 vs 5.4 g per 100 g
- More potassiumFrench fries451 vs 167 mg per 100 g
- Less saturated fatFrench fries1 vs 4.2 g per 100 g
Nutrition side by side
| Nutrient | French fries, 100 g | Onion rings, 100 g | French fries, 117 g | Onion rings, 117 g |
|---|---|---|---|---|
| Calories | 168 kcal | 411 kcal | 197 kcal | 481 kcal |
| Protein | 2.7 g | 3.9 g | 3.1 g | 4.5 g |
| Carbohydrates | 29 g | 44 g | 34 g | 51 g |
| Sugars | 0.3 g | 5.4 g | 0.3 g | 6.4 g |
| Fiber | 2.6 g | 2.7 g | 3 g | 3.2 g |
| Fat | 5.2 g | 25 g | 6.1 g | 30 g |
| Saturated fat | 1 g | 4.2 g | 1.2 g | 4.9 g |
| Vitamin C | 13 mg | 1.4 mg | 16 mg | 1.6 mg |
| Vitamin A | 0 µg | 0 µg | 0 µg | 0 µg |
| Potassium | 451 mg | 167 mg | 528 mg | 195 mg |
| Iron | 0.7 mg | 0.8 mg | 0.9 mg | 0.9 mg |
| Calcium | 12 mg | 115 mg | 14 mg | 135 mg |
| Magnesium | 26 mg | 19 mg | 30 mg | 22 mg |
| Sodium | 32 mg | 776 mg | 37 mg | 908 mg |
Last updated . Scores use the HowHealthyIs Score method.