Potato sticks, fry shaped
Common food
Photo: Wikipedia
These are thin, elongated potato pieces, typically deep-fried to a golden crisp. They offer a satisfying crunch with a soft, starchy interior and a savory, salty flavor. Nutritionally, they are a high-energy food, delivering a significant amount of calories and fat from the frying process.
Calorie split: 5% protein · 39% carbs · 56% fat
↓ Full nutrition💚 Why it's loved
People adore them for the irresistible contrast between the crispy exterior and fluffy interior, often enhanced with salt or other seasonings. They are a beloved comfort food and a staple side dish or snack in countless meals worldwide.
⚠️ Watch-outs & how to enjoy it better
The deep-frying process makes them high in fat and calories, which can contribute to weight gain if overconsumed. The high glycemic load can cause rapid blood sugar spikes, making them less ideal for those managing diabetes. To mitigate this, pair them with a source of protein (like grilled chicken) or healthy fat (like guacamole) to slow digestion, practice strict portion control, and consider baking or air-frying at home to reduce oil absorption.
Key benefits
- Provides a quick source of energy from carbohydrates
- Contains some dietary fiber from the potato
- Offers a small amount of plant-based protein
- A versatile base for various seasonings and dips
- A familiar and comforting food in many cultures
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The world record for the longest French fry was set in 2017 by a chef in Maine, USA, measuring over 34 inches (86 cm) long.
Full nutrition (USDA data · scales with serving)
| Water | 2.2 g |
| Energy | 517 kcal |
| Protein | 6.6 g |
| Total lipid (fat) | 34.1 g |
| Carbohydrate, by difference | 52.8 g |
| Fiber, total dietary | 3.4 g |
| Total Sugars | 0.22 g |
| Calcium, Ca | 18.0 mg |
| Iron, Fe | 2.3 mg |
| Magnesium, Mg | 63.0 mg |
| Phosphorus, P | 170 mg |
| Potassium, K | 1225 mg |
| Sodium, Na | 1010 mg |
| Zinc, Zn | 0.98 mg |
| Copper, Cu | 0.31 mg |
| Selenium, Se | 8.0 ug |
| Vitamin C, total ascorbic acid | 46.8 mg |
| Thiamin | 0.10 mg |
| Riboflavin | 0.12 mg |
| Niacin | 4.7 mg |
| Vitamin B-6 | 0.32 mg |
| Folate, total | 40.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 40.0 ug |
| Folate, DFE | 40.0 ug |
| Choline, total | 34.6 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 | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 9.0 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 21.9 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 8.8 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 | 0.27 g |
| SFA 16:0 | 7.7 g |
| SFA 18:0 | 0.79 g |
| Fatty acids, total monounsaturated | 6.1 g |
| MUFA 16:1 | 0.27 g |
| MUFA 18:1 | 5.8 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 17.7 g |
| PUFA 18:2 | 17.6 g |
| PUFA 18:3 | 0.07 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.03 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 |
FAQ
Are potato sticks the same as French fries?
They are very similar and often used interchangeably. 'Potato sticks' can sometimes refer to a thinner, more uniform, and often pre-fried or dehydrated product (like the snack in a can), while 'French fries' typically refer to freshly cut and fried potato strips.
Why do my homemade fries get soggy so quickly?
Sogginess is often caused by excess moisture. To prevent it, soak cut potatoes in cold water to remove starch, dry them thoroughly before frying, and fry in small batches so the oil temperature doesn't drop too much.
Is the sugar content really that low?
Yes, at 0.22g per 100g, the sugar is negligible. The high carbohydrate content (52.77g) is primarily starch, which the body breaks down into glucose, but it is not added sugar.
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 5.17 kcal/g · 5% calories from protein · 3.4 g fiber · 0.2 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: 0.82 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.