Nutrition for Fries

Calories, Protein, Vitamins and More

image of fries source

Fries Nutrition Summary

One serving of fries (71 grams or 2.5 oz) contains 222 calories and 2.4 grams of protein. Fries consists of 39% water, 41% carbohydrates, 3% protein, and 15% fat.

Fries are an excellent source of many nutrients, including carbohydrates, dietary fiber and potassium. It also contains significant amounts of magnesium, Vitamin B6 and phosphorus.

In one serving of fries:

  • Calories: 222
  • Protein: 2.4 g
  • Sugar: 0.2 g
  • Dietary fiber: 2.7 g
  • Fat: 10.5 g, (Saturated: 1.7 g)
  • Sodium: 149.1 mg
There is no significant amounts of cholesterol in fries.

See the Fries Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Fast foods, potato, french fried in vegetable oil.

Calories in Fries

Fries have 222 calories per serving or 313 calories for every 100 grams. Most of its calories are from carbohydrates and fat.

53% of calories in fries are from carbohydrates, 43% of calories are from fat and 4% of calories are from protein.

Calories from Carbs

The majority, or 53% of the calories in fries are from carbohydrates. The carbs in fries are mostly in the form of dietary fiber and sugar (93% and 7%). An excellent high-fiber food, a single serving of fries contains 11% of recommended daily values or 2.7 grams of dietary fiber.

  • Dietary fiber: 2.7 g
  • Sugar: 0.2 g
There is no significant amounts of starch in fries.

Calories from Fat

A substantial amount, or 43% of the calories in Fries are from fat. Fries have a moderate amount of total fat, with 10.5 grams or 16% of recommended daily values per serving. Most of the fat in fries are healthier unsaturated fats.

Fries are cholesterol free but has 0.0426 grams of trans fat.

  • Total fat: 10.5 g
  • Trans fat: < 0.1 g
  • Saturated fat: 1.7 g
  • Monounsaturated fat: 4.2 g
  • Polyunsaturated fat: 3.8 g
There is no significant amounts of cholesterol in fries.

Omega-3 and Omega-6 in Fries

Fries are a source of healthy omega-3 fatty acids, containing a total of 0.31 grams for every serving. It contains significant amounts of alpha linoleic acid. [2]

  • alpha linoleic acid: 0.31 g
Also a good source of omega-6 fatty acids, every serving of fries contain a total of 3.6 grams of omega-6. In addition, a large portion of the omega-6 in fries come from linolenic acid - the only essential omega-6 fatty acid. [2]

  • other omega 6: 0.05 g
  • linoleic acid: 3.51 g
The omega-6 to omega-3 ratio in fries is 11.5: 1.

Calories Similar to Fries

Some other fast foods with similar calories to fries by weight:

Protein in Fries

One serving of Fries has 2.4 grams of protein or about 5% of daily recommended intake. Fries are relatively low in protein, and is not a source of complete protein, containing little or small amounts of the majority of the nine essential amino acids.

  • Protein: 2.44 g
There is no significant amounts of tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, valine or histidine in fries.

Protein Similar to Fries

Some other fast foods with similar amounts of protein to fries by weight:

Vitamins and Minerals in Fries

An good source of nutrients, fries contain abundant amounts of potassium. In fact, a single serving of fries contains 18% of recommended daily values or 411.1 milligrams of potassium.

Vitamins in fries (1 serving):
  • Thiamin: 0.1 mg
  • Niacin: 2.1 mg
  • Vitamin b6: 0.3 mg
  • Vitamin c: 3.3 mg
  • Vitamin e: 1.2 mg
  • Folate: 21.3 ug
  • Vitamin k: 8 ug
Minerals in fries (1 serving):
  • Calcium: 12.8 mg
  • Potassium: 411.1 mg
  • Iron: 0.6 mg
  • Magnesium: 24.9 mg
  • Zinc: 0.4 mg
  • Selenium: 0.6 ug
  • Phosphorus: 88.8 mg
  • Copper: 0.1 mg
  • Manganese: 0.2 mg
  • Choline: 26.1 mg
There is no significant amounts of vitamin a, riboflavin, pantothenic acid or vitamin b12 in fries.

Similar to Fries for Potassium

Here are some other fast foods with similarly abundant amounts of potassium to fries:

Flavonoids and Carotenoids in Fries [3]

Fries contain a couple of healthy phytonutrients and antioxidants, specifically carotenoid lutein + zeaxanthin. In one serving of fries:

  • lutein + zeaxanthin: 19 ug

Fries Nutrition Chart


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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Fries in Cooking

Fries are not too common in recipes, although it does star in quite a few. Most recipes call for one or two cups of fries.

Friends and Relatives of Fries

Foods commonly cooked with fries:

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