Potato, french fries, from frozen, baked
Common food
Photo: Wikipedia
Frozen, baked French fries are a convenient, lower-fat alternative to deep-fried versions, offering a satisfyingly crispy exterior and fluffy interior. With a mild, starchy flavor and a golden crunch, they deliver a comforting, familiar taste without the need for deep frying. Nutritionally, they provide a moderate calorie count and a good source of carbohydrates, making them a quick, energy-boosting side dish.
Calorie split: 7% protein · 63% carbs · 30% fat
↓ Full nutrition💚 Why it's loved
People love baked French fries for their satisfying crunch and the ease of preparation, making them a go-to comfort food. Their versatility allows them to pair with everything from burgers to grilled chicken, and they hold a special place in casual dining culture worldwide.
⚠️ Watch-outs & how to enjoy it better
Baked fries can sometimes lack the deep, rich flavor of traditional fried versions, and they may be high in sodium, which can be a concern for those monitoring blood pressure. To counteract this, pair them with a protein-rich dip like Greek yogurt or hummus, and opt for low-sodium seasoning blends. Additionally, their high carbohydrate content can cause blood-sugar spikes, so balancing with fiber-rich vegetables or a side salad is recommended.
Key benefits
- Lower in fat than deep-fried fries due to baking
- Convenient and quick to prepare from frozen
- Good source of carbohydrates for energy
- Provides some dietary fiber (2g per 100g)
- Contains minimal sugar (0.37g per 100g)
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The first known recipe for French fries appeared in a 1781 Belgian cookbook, though they are often mistakenly attributed to France.
Full nutrition (USDA data · scales with serving)
| Water | 64.4 g |
| Energy | 158 kcal |
| Protein | 2.8 g |
| Total lipid (fat) | 5.5 g |
| Carbohydrate, by difference | 25.6 g |
| Fiber, total dietary | 2.0 g |
| Total Sugars | 0.37 g |
| Calcium, Ca | 12.0 mg |
| Iron, Fe | 0.57 mg |
| Magnesium, Mg | 24.0 mg |
| Phosphorus, P | 87.0 mg |
| Potassium, K | 478 mg |
| Sodium, Na | 324 mg |
| Zinc, Zn | 0.35 mg |
| Copper, Cu | 0.10 mg |
| Selenium, Se | 0.40 ug |
| Vitamin C, total ascorbic acid | 8.6 mg |
| Thiamin | 0.13 mg |
| Riboflavin | 0.03 mg |
| Niacin | 2.1 mg |
| Vitamin B-6 | 0.26 mg |
| Folate, total | 23.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 23.0 ug |
| Folate, DFE | 23.0 ug |
| Choline, total | 23.7 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 | 16.0 ug |
| Vitamin E (alpha-tocopherol) | 0.39 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 7.4 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.85 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.02 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.61 g |
| SFA 18:0 | 0.15 g |
| Fatty acids, total monounsaturated | 1.9 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 1.8 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.5 g |
| PUFA 18:2 | 1.3 g |
| PUFA 18:3 | 0.23 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 baked French fries healthier than deep-fried ones?
Yes, baked fries generally contain less fat and fewer calories than deep-fried fries, making them a healthier option while still providing a satisfying texture.
Can I make baked fries crispy without deep frying?
Yes, by preheating the oven to a high temperature (around 425°F/220°C), using a light coating of oil, and spreading the fries in a single layer, you can achieve a crispy texture.
How can I reduce the sodium in baked French fries?
Choose low-sodium or unsalted frozen fries, and season with herbs, spices, or a pinch of salt after baking to control sodium intake.
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 1.58 kcal/g · 7% calories from protein · 2.0 g fiber · 0.4 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: 0.68 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.