French fries vs potato: which is healthier?
Potato is more nutrient-dense, scoring 57/100 against 33/100 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
Potato
93 kcal per 100 g. 1 medium, baked: 173 g
Higher scoreWhich to pick for your goal
- Fewer caloriesPotato168 vs 93 kcal per 100 g
- More proteinAbout even2.7 vs 2.5 g per 100 g
- More fiberAbout even2.6 vs 2.2 g per 100 g
- Less sugarFrench fries0.3 vs 1.2 g per 100 g
- More potassiumPotato451 vs 535 mg per 100 g
- Less saturated fatPotato1 vs <0.1 g per 100 g
Nutrition side by side
| Nutrient | French fries, 100 g | Potato, 100 g | French fries, 117 g | Potato, 173 g |
|---|---|---|---|---|
| Calories | 168 kcal | 93 kcal | 197 kcal | 161 kcal |
| Protein | 2.7 g | 2.5 g | 3.1 g | 4.3 g |
| Carbohydrates | 29 g | 21 g | 34 g | 37 g |
| Sugars | 0.3 g | 1.2 g | 0.3 g | 2 g |
| Fiber | 2.6 g | 2.2 g | 3 g | 3.8 g |
| Fat | 5.2 g | 0.1 g | 6.1 g | 0.2 g |
| Saturated fat | 1 g | <0.1 g | 1.2 g | <0.1 g |
| Vitamin C | 13 mg | 9.6 mg | 16 mg | 17 mg |
| Vitamin A | 0 µg | 1 µg | 0 µg | 1.7 µg |
| Potassium | 451 mg | 535 mg | 528 mg | 926 mg |
| Iron | 0.7 mg | 1.1 mg | 0.9 mg | 1.9 mg |
| Calcium | 12 mg | 15 mg | 14 mg | 26 mg |
| Magnesium | 26 mg | 28 mg | 30 mg | 48 mg |
| Sodium | 32 mg | 10 mg | 37 mg | 17 mg |
Last updated . Scores use the HowHealthyIs Score method.