Potato wedges, frozen (Includes foods for USDA's Food Distribution Program)
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
These are pre-cut, seasoned potato segments, flash-frozen to lock in a fluffy interior and crisp exterior when baked or fried. They offer a satisfying, starchy bite with a mild, savory flavor profile. Nutritionally, they are a moderate-energy source primarily from complex carbohydrates, with a modest amount of fiber.
Calorie split: 8% protein · 77% carbs · 15% fat
↓ Full nutrition💚 Why it's loved
People adore them for their perfect balance of a crispy, golden exterior and a soft, pillowy inside, making them an irresistible comfort food. Their convenience and ability to pair with everything from burgers to grilled chicken make them a universal crowd-pleaser.
⚠️ Watch-outs & how to enjoy it better
The primary concern is the potential for a rapid blood-sugar spike due to their high-glycemic carbohydrate content, especially when eaten alone. To counteract this, pair them with a source of protein (like grilled chicken or beans) or healthy fat (like avocado or a yogurt-based dip) to slow digestion and create a more balanced meal. Portion control is also key.
Key benefits
- Provides quick energy from complex carbohydrates
- Contains dietary fiber for digestive health
- Convenient and reduces prep time for meals
- Source of potassium, an essential mineral
- Versatile base for various seasonings and dips
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'wedge' cut is specifically designed to maximize the surface area-to-volume ratio, which is the key to achieving that ideal crispy-to-fluffy texture ratio when cooked.
Full nutrition (USDA data · scales with serving)
| Water | 68.3 g |
| Energy | 129 kcal |
| Energy | 539 kj |
| Protein | 2.7 g |
| Total lipid (fat) | 2.2 g |
| Ash | 1.3 g |
| Carbohydrate, by difference | 25.5 g |
| Fiber, total dietary | 2.0 g |
| Total Sugars | 0.30 g |
| Calcium, Ca | 15.0 mg |
| Iron, Fe | 0.70 mg |
| Magnesium, Mg | 19.0 mg |
| Phosphorus, P | 87.0 mg |
| Potassium, K | 394 mg |
| Sodium, Na | 49.0 mg |
| Zinc, Zn | 0.37 mg |
| Vitamin C, total ascorbic acid | 11.2 mg |
| Thiamin | 0.10 mg |
| Riboflavin | 0.04 mg |
| Niacin | 1.5 mg |
| Vitamin B-6 | 0.35 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.55 g |
| SFA 16:0 | 0.26 g |
| SFA 18:0 | 0.27 g |
| Fatty acids, total monounsaturated | 1.5 g |
| MUFA 18:1 | 1.5 g |
| Fatty acids, total polyunsaturated | 0.10 g |
| PUFA 18:2 | 0.10 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
FAQ
How do I get frozen potato wedges extra crispy?
Preheat your oven or air fryer to a high temperature (400-425°F / 200-220°C). Arrange wedges in a single layer without overcrowding, and consider lightly spraying with oil. Cooking on a preheated baking sheet or using the air fryer's convection setting helps significantly.
Are potato wedges healthier than french fries?
Generally, yes. Wedges have a lower surface area exposed to oil during cooking, which can result in less fat absorption compared to thin-cut fries. Their thicker cut also retains more of the potato's natural nutrients and fiber, especially if the skin is left on.
Can I season frozen wedges before cooking?
Absolutely. While many come pre-seasoned, you can enhance them by tossing with olive oil, garlic powder, paprika, rosemary, or other herbs before baking. For frozen wedges, it's best to add dry seasonings partway through cooking to prevent burning.
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 1.29 kcal/g · 8% calories from protein · 2.0 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: 0.12 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.