Potato, french fries, NFS
Common food
Photo: Wikipedia
French fries are golden, crispy batons of potato, deep-fried to achieve a shatteringly crunchy exterior that gives way to a fluffy, steaming interior. Their rich, savory flavor and satisfying texture make them a universal comfort food. Nutritionally, they are a high-energy, high-fat carbohydrate source, with a 100g serving providing 225 kcal and over 14g of fat.
Calorie split: 4% protein · 40% carbs · 55% fat
↓ Full nutrition💚 Why it's loved
People adore fries for their irresistible combination of salty, savory flavor and the textural contrast between the crispy shell and soft center. They are a culturally ingrained comfort food, serving as the quintessential side for burgers, steak, and fried fish across the globe.
⚠️ 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. Their high glycemic index can cause rapid blood sugar spikes. To counteract this, pair them with a protein source (like grilled chicken) or a healthy fat (like guacamole) to slow digestion, and opt for baking or air-frying at home to control oil and salt.
Key benefits
- Excellent source of quick energy from carbohydrates.
- Provides potassium, an essential mineral for nerve and muscle function.
- Contains vitamin B6, which supports metabolism and brain health.
- A familiar, palatable food that can help with dietary adherence for some.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The debate over who invented the french fry—Belgium or France—is so intense that the Belgian town of Dinant has a museum dedicated to the potato and the fry.
Full nutrition (USDA data · scales with serving)
| Water | 58.6 g |
| Energy | 225 kcal |
| Protein | 2.5 g |
| Total lipid (fat) | 14.1 g |
| Carbohydrate, by difference | 23.2 g |
| Fiber, total dietary | 1.8 g |
| Total Sugars | 0.34 g |
| Calcium, Ca | 11.0 mg |
| Iron, Fe | 0.53 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 79.0 mg |
| Potassium, K | 435 mg |
| Sodium, Na | 295 mg |
| Zinc, Zn | 0.32 mg |
| Copper, Cu | 0.10 mg |
| Selenium, Se | 0.40 ug |
| Vitamin C, total ascorbic acid | 7.8 mg |
| Thiamin | 0.12 mg |
| Riboflavin | 0.03 mg |
| Niacin | 1.9 mg |
| Vitamin B-6 | 0.24 mg |
| Folate, total | 21.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 21.0 ug |
| Folate, DFE | 21.0 ug |
| Choline, total | 21.6 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 | 15.0 ug |
| Vitamin E (alpha-tocopherol) | 2.1 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 15.9 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.0 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 | 0.02 g |
| SFA 16:0 | 1.4 g |
| SFA 18:0 | 0.40 g |
| Fatty acids, total monounsaturated | 5.6 g |
| MUFA 16:1 | 0.04 g |
| MUFA 18:1 | 5.4 g |
| MUFA 20:1 | 0.10 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 4.9 g |
| PUFA 18:2 | 4.2 g |
| PUFA 18:3 | 0.61 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 sweet potato fries healthier than regular fries?
Sweet potato fries offer more fiber, vitamin A, and antioxidants. However, when deep-fried, their calorie and fat content is very similar to regular fries. The health benefit depends more on the cooking method than the potato type.
Why do restaurant fries taste better than homemade?
Restaurants often use specialized potato varieties (like Russet Burbank), double-fry them (first to cook the interior, then at a higher heat to crisp the exterior), and may use beef tallow or specific oil blends for flavor.
Can I make crispy fries without a deep fryer?
Yes. Soaking cut potatoes in cold water removes excess starch, and drying them thoroughly is key. Baking on a preheated sheet pan with a little oil, or using an air fryer, can yield very crispy results.
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 2.25 kcal/g · 4% calories from protein · 1.8 g fiber · 0.3 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: 0.68 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.