Snacks, potato sticks
Whole food · Snacks
Potato sticks are ultra-thin, shoestring-cut potato strips deep-fried to a shattering, golden crisp. They deliver an intensely savory, salty crunch with a light, airy texture that dissolves quickly on the tongue. Nutritionally, they are a high-energy, high-fat snack with minimal protein and fiber.
Calorie split: 5% protein · 39% carbs · 56% fat
↓ Full nutrition💚 Why it's loved
People love potato sticks for their addictive, salty crunch and the way they deliver a powerful savory hit in every bite. Their versatility makes them a beloved topping for salads, hot dogs, and sandwiches in many cultures, adding texture and flavor.
⚠️ Watch-outs & how to enjoy it better
The high fat and sodium content can contribute to elevated blood pressure and is a concern for those monitoring heart health. The refined carbohydrates and low fiber can lead to blood sugar spikes. To counteract, practice strict portion control (e.g., a single handful) and pair them with a protein source like hummus or a hard-boiled egg to slow digestion.
Key benefits
- Provides a quick, dense source of energy from carbohydrates and fats.
- Offers a satisfying, crunchy texture that can curb snack cravings.
- Shelf-stable and portable, making it a convenient on-the-go snack.
- Contains small amounts of potassium and vitamin C from the potato base.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The German word for potato sticks is 'Pommes Sticks', which translates directly to 'fries sticks', highlighting their shoestring-like cut.
Full nutrition (USDA data · scales with serving)
| Water | 2.2 g |
| Energy | 522 kcal |
| Energy | 2184 kj |
| Protein | 6.7 g |
| Total lipid (fat) | 34.4 g |
| Ash | 3.3 g |
| Carbohydrate, by difference | 53.3 g |
| Fiber, total dietary | 3.4 g |
| Total Sugars | 0.22 g |
| Calcium, Ca | 18.0 mg |
| Iron, Fe | 2.3 mg |
| Magnesium, Mg | 64.0 mg |
| Phosphorus, P | 172 mg |
| Potassium, K | 1237 mg |
| Sodium, Na | 633 mg |
| Zinc, Zn | 0.99 mg |
| Copper, Cu | 0.32 mg |
| Manganese, Mn | 0.42 mg |
| Selenium, Se | 8.1 ug |
| Vitamin C, total ascorbic acid | 47.3 mg |
| Thiamin | 0.10 mg |
| Riboflavin | 0.12 mg |
| Niacin | 4.8 mg |
| Pantothenic acid | 0.40 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 | 34.9 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 |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 9.1 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 22.1 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 8.9 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 | 7.8 g |
| SFA 18:0 | 0.80 g |
| Fatty acids, total monounsaturated | 6.2 g |
| MUFA 16:1 | 0.27 g |
| MUFA 18:1 | 5.9 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 17.9 g |
| PUFA 18:2 | 17.8 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 |
Amino acid profile (per 100g)
Estimated from Snacks, corn-based, extruded, chips, plain — USDA does not publish this profile for Snacks.
| Tryptophan | 0.05 g |
| Threonine | 0.25 g |
| Isoleucine | 0.23 g |
| Leucine | 0.80 g |
| Lysine | 0.18 g |
| Methionine | 0.14 g |
| Cystine | 0.12 g |
| Phenylalanine | 0.32 g |
| Tyrosine | 0.27 g |
| Valine | 0.33 g |
| Arginine | 0.33 g |
| Histidine | 0.20 g |
| Alanine | 0.49 g |
| Aspartic acid | 0.46 g |
| Glutamic acid | 1.2 g |
| Glycine | 0.27 g |
| Proline | 0.57 g |
| Serine | 0.31 g |
FAQ
What is the difference between potato sticks and potato chips?
Potato sticks are cut into very thin, long strips (like shoestring potatoes) and fried, resulting in a light, airy, and extra-crispy texture. Potato chips are sliced thinly from whole potatoes and fried, creating a denser, flatter crisp.
Are potato sticks gluten-free?
The base ingredient (potato) is naturally gluten-free, but cross-contamination or added flavorings could introduce gluten. Always check the packaging for a certified gluten-free label if you have celiac disease or sensitivity.
Why are potato sticks so high in fat?
Their thin, porous structure absorbs a significant amount of oil during the deep-frying process, which is necessary to achieve their characteristic crispness and long shelf life.
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 5.22 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: 0.51 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.