Potato, french fries, with cheese, fast food / restaurant
Common food
Photo: Wikipedia
Golden, crispy potato fries blanketed in a rich, salty cheese sauce or melted shredded cheese. The texture is a delightful contrast between the crunchy exterior and fluffy interior of the fry, softened slightly by the creamy cheese. This indulgent dish packs a significant calorie and fat punch, with nearly 15g of fat per 100g.
Calorie split: 5% protein · 46% carbs · 49% fat
↓ Full nutrition💚 Why it's loved
People adore it for the ultimate comfort food combination: the savory, salty crunch of a fry meets the rich, creamy, umami flavor of melted cheese. It's a versatile topping that can be customized with different cheeses and spices, and is deeply embedded in fast-food and casual dining culture.
⚠️ Watch-outs & how to enjoy it better
This is a high-calorie, high-fat, and often high-sodium dish that can cause blood sugar spikes due to the refined carbs. To mitigate, opt for a smaller portion, pair it with a protein-rich side like grilled chicken or a bean salad, and choose cheese sauce over heavy, processed cheese for better quality fats.
Key benefits
- Provides quick energy from carbohydrates
- Contains dietary fiber from the potato
- Source of potassium from the potato
- Cheese adds calcium and protein
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The dish widely recognized as 'cheese fries' in the U.S. is believed to have been invented in the 1950s at a restaurant in Rhode Island, while the Canadian national dish, poutine, combines fries, cheese curds, and gravy.
Full nutrition (USDA data · scales with serving)
| Water | 50.8 g |
| Energy | 260 kcal |
| Protein | 3.3 g |
| Total lipid (fat) | 14.2 g |
| Carbohydrate, by difference | 29.8 g |
| Fiber, total dietary | 2.6 g |
| Total Sugars | 0.30 g |
| Calcium, Ca | 37.0 mg |
| Iron, Fe | 0.72 mg |
| Magnesium, Mg | 25.0 mg |
| Phosphorus, P | 101 mg |
| Potassium, K | 387 mg |
| Sodium, Na | 365 mg |
| Zinc, Zn | 0.47 mg |
| Copper, Cu | 0.09 mg |
| Selenium, Se | 1.6 ug |
| Vitamin C, total ascorbic acid | 3.1 mg |
| Thiamin | 0.14 mg |
| Riboflavin | 0.05 mg |
| Niacin | 2.2 mg |
| Vitamin B-6 | 0.25 mg |
| Folate, total | 25.0 ug |
| Folic acid | 4.0 ug |
| Folate, food | 21.0 ug |
| Folate, DFE | 28.0 ug |
| Choline, total | 25.1 mg |
| Vitamin B-12 | 0.03 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 7.0 ug |
| Retinol | 7.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 18.0 ug |
| Vitamin E (alpha-tocopherol) | 1.8 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 11.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.6 g |
| SFA 4:0 | 0.08 g |
| SFA 6:0 | 0.01 g |
| SFA 8:0 | 0.02 g |
| SFA 10:0 | 0.03 g |
| SFA 12:0 | 0.03 g |
| SFA 14:0 | 0.11 g |
| SFA 16:0 | 1.4 g |
| SFA 18:0 | 0.74 g |
| Fatty acids, total monounsaturated | 5.6 g |
| MUFA 16:1 | 0.06 g |
| MUFA 18:1 | 5.5 g |
| MUFA 20:1 | 0.09 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 4.9 g |
| PUFA 18:2 | 4.5 g |
| PUFA 18:3 | 0.45 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 | 3.0 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
Is cheese fries a good source of protein?
While the cheese and potato contribute some protein (about 3.3g per 100g), it's not considered a high-protein dish. The primary nutrients are carbohydrates and fats.
Can I make a healthier version at home?
Yes. Use an air fryer or oven to bake the fries with minimal oil. Choose a lower-fat cheese or a smaller amount of a strong-flavored cheese like sharp cheddar for more taste with less.
Why do cheese fries sometimes get soggy?
The moisture from the cheese sauce or melted cheese can soften the crispy fries. To prevent this, serve the sauce on the side for dipping, or add the cheese just before serving.
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 2.60 kcal/g · 5% calories from protein · 2.6 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: 0.94 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.