Fries Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of fries contains 312 calories, 3.8g protein, 41g carbs, and 15g fat. Fries are a good source of sodium.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 312 kcal | 16% |
| Protein | 3.8g | 8% |
| Carbohydrates | 41.0g | 15% |
| Total Fat | 15.0g | 19% |
| Fiber | 3.8g | 14% |
| Sodium | 300.0mg | 13% |
Are Fries Good for You?
Fries are a moderate source of several essential nutrients, though they’re best enjoyed in moderation. A 100g serving provides 3.8g of protein (8% Daily Value), 3.8g of fiber (14% Daily Value), and 312 calories. While they contain beneficial carbohydrates and fiber, their 15g fat content (19% Daily Value) means portion control matters for balanced nutrition.
Key Health Benefits of Fries
Rich in Fiber: With 3.8g of fiber per 100g serving (14% Daily Value), fries support digestive health and help maintain steady blood sugar levels throughout the day.
Good Source of Carbohydrates: The 41g of carbs per 100g makes fries an effective energy source, providing 15% of your daily carbohydrate needs for sustained fuel.
Provides Plant-Based Protein: Fries deliver 3.8g of protein per serving, contributing 8% of your Daily Value—helpful for muscle maintenance and satiety.
Moderate Sodium Content: At 300mg per 100g (13% Daily Value), fries are relatively moderate in sodium compared to many processed snacks, making them suitable for most sodium-conscious diets.
Lower Calorie Density Than Many Snacks: At 312 calories per 100g, they’re less calorie-dense than fried chips or pastries, allowing for reasonable portion sizes within a balanced meal plan.
How Does Fries Compare?
Compared to baked potato chips, fries contain similar carbohydrate levels but generally offer more fiber and slightly less sodium depending on preparation method. They’re also more nutrient-dense than many ultra-processed snacks while remaining more satisfying due to their fiber content. The key difference lies in how they’re prepared—homemade or baked fries retain more nutritional value than heavily salted or deep-fried varieties.
Frequently Asked Questions
How many calories are in fries?
A 100g serving of fries contains 312 calories, which represents 16% of a standard 2,000-calorie daily diet. This makes them a moderate-calorie food suitable for most meal plans when portion-controlled.
Are fries good for weight loss?
Fries can fit into a weight loss plan because their 3.8g of fiber per 100g promotes satiety and helps control hunger. The key is monitoring portion sizes and preparation method—baked or air-fried versions are preferable to deep-fried options.
How much sodium is in fries?
Fries contain 300mg of sodium per 100g serving, accounting for 13% of the Daily Value. This makes them relatively moderate in sodium, though heavily salted varieties may contain significantly more.
Can fries fit into a keto diet?
Traditional fries are not ideal for keto because their 41g carbohydrates per 100g far exceed typical keto limits. However, they can occasionally fit into a balanced low-carb diet when portioned carefully alongside fat and protein sources.
How should I store cooked fries to keep them fresh?
Store leftover fries in an airtight container in the refrigerator for up to 3-4 days, then reheat in an oven or air fryer to restore crispness. Freezing cooked fries is also possible—they’ll keep for 2-3 months and can go directly from freezer to oven when ready to eat.
How to Track Fries Nutrition with Gram
Logging fries into the Gram app is simple—just snap a photo of your serving and our AI food scanning technology instantly identifies the portion size and calculates complete nutrient breakdown. You’ll see exactly how much fiber, protein, carbs, and sodium you’re consuming, making it easy to stay aligned with your nutrition goals. Whether you’re tracking calories for weight management or monitoring specific nutrients, Gram gives you the detailed insights you need in seconds.
Frequently Asked Questions
How many calories are in fries?
A 100g serving of fries contains 312 calories, which represents 16% of a standard 2,000-calorie daily diet. This makes them a moderate-calorie food suitable for most meal plans when portion-controlled.
Are fries good for weight loss?
Fries can fit into a weight loss plan because their 3.8g of fiber per 100g promotes satiety and helps control hunger. The key is monitoring portion sizes and preparation method—baked or air-fried versions are preferable to deep-fried options.
How much sodium is in fries?
Fries contain 300mg of sodium per 100g serving, accounting for 13% of the Daily Value. This makes them relatively moderate in sodium, though heavily salted varieties may contain significantly more.
Can fries fit into a keto diet?
Traditional fries are not ideal for keto because their 41g carbohydrates per 100g far exceed typical keto limits. However, they can occasionally fit into a balanced low-carb diet when portioned carefully alongside fat and protein sources.
How should I store cooked fries to keep them fresh?
Store leftover fries in an airtight container in the refrigerator for up to 3-4 days, then reheat in an oven or air fryer to restore crispness. Freezing cooked fries is also possible—they'll keep for 2-3 months and can go directly from freezer to oven when ready to eat.
Track your nutrition with Gram
Snap a photo of your meal and let AI do the rest. Track calories, macros, and micronutrients effortlessly.
Nutrition data sourced from USDA FoodData Central. Track fries and thousands of other foods with the Gram app.