Potato, french fries, from fresh, fried
Common food
Photo: Wikipedia
Golden, crispy on the outside and fluffy on the inside, these are fresh potato strips deep-fried to a satisfying crunch. They deliver a comforting, savory flavor with a starchy, tender interior. Nutritionally, they are a high-energy food primarily from carbohydrates and fats, with minimal protein.
Calorie split: 4% protein · 37% carbs · 59% fat
↓ Full nutrition💚 Why it's loved
People adore the irresistible contrast of textures—the salty, crisp exterior giving way to a soft, steaming center. They are a universal comfort food, deeply embedded in social rituals from movie theaters to family dinners.
⚠️ Watch-outs & how to enjoy it better
The high fat content from frying and potential for high sodium can be concerns for heart health and blood pressure. The high glycemic load can cause rapid blood-sugar spikes. To counteract, pair with a protein (like grilled chicken) or healthy fat (like avocado) to slow digestion, opt for a smaller portion, and choose unsalted or lightly salted versions.
Key benefits
- Quick source of energy from carbohydrates
- Contains potassium, especially with skin
- Provides vitamin C, though reduced by frying
- A versatile base for countless flavorings
- A staple comfort food in many cultures
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The debate over whether french fries originated in France or Belgium is so intense that Belgian researchers once used historical archives to claim the dish was invented in the Meuse valley in 1680.
Full nutrition (USDA data · scales with serving)
| Water | 65.1 g |
| Energy | 198 kcal |
| Protein | 1.9 g |
| Total lipid (fat) | 13.1 g |
| Carbohydrate, by difference | 18.5 g |
| Fiber, total dietary | 1.6 g |
| Total Sugars | 1.3 g |
| Calcium, Ca | 9.0 mg |
| Iron, Fe | 0.64 mg |
| Magnesium, Mg | 23.0 mg |
| Phosphorus, P | 52.0 mg |
| Potassium, K | 401 mg |
| Sodium, Na | 141 mg |
| Zinc, Zn | 0.28 mg |
| Copper, Cu | 0.14 mg |
| Selenium, Se | 0.30 ug |
| Vitamin C, total ascorbic acid | 9.7 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.03 mg |
| Niacin | 1.2 mg |
| Vitamin B-6 | 0.27 mg |
| Folate, total | 16.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 16.0 ug |
| Folate, DFE | 16.0 ug |
| Choline, total | 12.7 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 3.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 13.0 ug |
| Vitamin E (alpha-tocopherol) | 2.5 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 14.1 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.8 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 1.3 g |
| SFA 18:0 | 0.38 g |
| Fatty acids, total monounsaturated | 5.5 g |
| MUFA 16:1 | 0.05 g |
| MUFA 18:1 | 5.4 g |
| MUFA 20:1 | 0.09 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 5.0 g |
| PUFA 18:2 | 4.5 g |
| PUFA 18:3 | 0.58 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Snacks, potato chips, made from dried potatoes, reduced fat — USDA does not publish this profile for Potato.
| Tryptophan | 0.04 g |
| Threonine | 0.24 g |
| Isoleucine | 0.25 g |
| Leucine | 0.37 g |
| Lysine | 0.35 g |
| Methionine | 0.07 g |
| Cystine | 0.07 g |
| Phenylalanine | 0.26 g |
| Tyrosine | 0.22 g |
| Valine | 0.33 g |
| Arginine | 0.27 g |
| Histidine | 0.13 g |
| Alanine | 0.20 g |
| Aspartic acid | 1.1 g |
| Glutamic acid | 0.94 g |
| Glycine | 0.19 g |
| Proline | 0.20 g |
| Serine | 0.23 g |
FAQ
Are french fries gluten-free?
Plain potatoes are gluten-free, but cross-contamination in shared fryers with breaded items (like chicken nuggets) is common. Always check with the restaurant about dedicated fryers if you have celiac disease or gluten sensitivity.
Why do some fries stay crispy longer?
Double-frying is the key technique. A first, lower-temperature fry cooks the interior and removes moisture. After cooling, a second, higher-temperature fry creates the rigid, crispy crust that resists sogginess.
What is the best potato for fries?
High-starch potatoes like Russets are ideal. Their low moisture and high starch content create a fluffy interior and a crisp exterior when fried. Waxy potatoes tend to become greasy and dense.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.98 kcal/g · 4% calories from protein · 1.6 g fiber · 1.3 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.35 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.