Potatoes, french fried, crinkle or regular cut, salt added in processing, frozen, oven-heated
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
These are classic, golden-brown potato sticks with a satisfying crunch and a fluffy interior, seasoned with a touch of salt during processing. A staple of the frozen food aisle, they offer a quick and convenient way to enjoy a hot, savory side dish at home. Nutritionally, they provide a moderate calorie source with a good amount of carbohydrates for energy.
Calorie split: 6% protein · 66% carbs · 28% fat
↓ Full nutrition💚 Why it's loved
People adore them for the universal comfort of a salty, crispy potato and their incredible versatility as a side for everything from burgers to breakfast eggs. They are a nostalgic, crowd-pleasing staple that delivers hot, savory satisfaction with minimal effort.
⚠️ Watch-outs & how to enjoy it better
The added salt and refined carbohydrates can contribute to blood sugar spikes and increased sodium intake, which may be a concern for some individuals. To counteract this, pair them with a protein source like grilled chicken or a healthy fat like avocado, and practice portion control by measuring a single serving.
Key benefits
- Quick and convenient meal component
- Good source of energy-providing carbohydrates
- Contains dietary fiber from the potato
- Provides potassium and vitamin C
- Consistent texture and flavor when oven-prepared
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The crinkle-cut shape isn't just for looks; the increased surface area helps the fries crisp up more in the oven and creates more nooks to hold onto salt and seasonings.
Full nutrition (USDA data · scales with serving)
| Water | 63.1 g |
| Energy | 161 kcal |
| Energy | 672 kj |
| Protein | 2.5 g |
| Total lipid (fat) | 5.1 g |
| Ash | 1.8 g |
| Carbohydrate, by difference | 27.5 g |
| Fiber, total dietary | 2.3 g |
| Total Sugars | 0.29 g |
| Sucrose | 0.17 g |
| Glucose | 0.12 g |
| Fructose | 0.00 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 20.0 g |
| Calcium, Ca | 13.0 mg |
| Iron, Fe | 0.75 mg |
| Magnesium, Mg | 28.0 mg |
| Phosphorus, P | 97.0 mg |
| Potassium, K | 471 mg |
| Sodium, Na | 391 mg |
| Zinc, Zn | 0.40 mg |
| Copper, Cu | 0.14 mg |
| Manganese, Mn | 0.22 mg |
| Selenium, Se | 0.10 ug |
| Vitamin C, total ascorbic acid | 11.8 mg |
| Thiamin | 0.12 mg |
| Riboflavin | 0.03 mg |
| Niacin | 2.1 mg |
| Pantothenic acid | 0.49 mg |
| Vitamin B-6 | 0.17 mg |
| Folate, total | 22.0 ug |
| Folate, food | 22.0 ug |
| Vitamin A, RAE | 0.00 ug |
| Carotene, beta | 3.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 4.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 15.0 ug |
| Vitamin E (alpha-tocopherol) | 0.10 mg |
| Tocopherol, beta | 0.01 mg |
| Tocopherol, gamma | 0.39 mg |
| Tocopherol, delta | 0.50 mg |
| Tocotrienol, alpha | 0.01 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 2.3 ug |
| Vitamin K (Dihydrophylloquinone) | 15.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.1 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 | 0.00 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.57 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.47 g |
| SFA 20:0 | 0.02 g |
| SFA 22:0 | 0.02 g |
| Fatty acids, total monounsaturated | 3.4 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.01 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 3.4 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.32 g |
| PUFA 18:2 | 0.28 g |
| PUFA 18:3 | 0.02 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.02 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 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)
| Tryptophan | 0.02 g |
| Threonine | 0.09 g |
| Isoleucine | 0.09 g |
| Leucine | 0.15 g |
| Lysine | 0.15 g |
| Methionine | 0.04 g |
| Cystine | 0.04 g |
| Phenylalanine | 0.11 g |
| Tyrosine | 0.09 g |
| Valine | 0.14 g |
| Arginine | 0.14 g |
| Histidine | 0.05 g |
| Alanine | 0.10 g |
| Aspartic acid | 0.56 g |
| Glutamic acid | 0.45 g |
| Glycine | 0.08 g |
| Proline | 0.09 g |
| Serine | 0.11 g |
FAQ
Why are my oven fries not as crispy as restaurant fries?
For maximum crispiness, preheat a baking sheet in the oven before adding the fries in a single layer, don't overcrowd them, and consider a light spray of oil. A final minute under the broiler can also help.
Are frozen fries less healthy than fresh potatoes?
Nutritionally, they are very similar. The main difference is the added salt and the pre-frying in oil that many brands use before freezing, which can increase fat content compared to a plain baked potato.
Can I reheat leftover fries to make them crispy again?
Yes, the best method is to reheat them in a single layer on a baking sheet in a hot oven or toaster oven for 5-10 minutes. A skillet with a little oil also works well; avoid the microwave as it will make them soggy.
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 1.61 kcal/g · 6% calories from protein · 2.3 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: 0.83 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.