Medium Fries Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of medium fries contains 312 calories, 3.4g protein, 41.4g carbs, and 14.7g fat. Medium Fries are a good source of sodium, iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 312 kcal | 16% |
| Protein | 3.4g | 7% |
| Carbohydrates | 41.4g | 15% |
| Total Fat | 14.7g | 19% |
| Fiber | 3.8g | 14% |
| Sodium | 230.0mg | 10% |
| Potassium | 4.7mg | 0% |
| Calcium | 35.0mg | 3% |
| Iron | 570.0mg | 3167% |
| Magnesium | 0.50mg | 0% |
| Zinc | 100.0mg | 909% |
| Vitamin C | 0.10mg | 0% |
| Vitamin A | 0.04mcg | 0% |
Are Medium Fries Good for You?
Medium Fries are a moderate calorie option at 312 kcal per 100g (16% Daily Value), but they’re not particularly nutrient-dense for general health goals. They provide some fiber (3.8g, 14% DV) and carbohydrates (41.4g, 15% DV) for energy, though sodium content at 230mg (10% DV) is relatively reasonable. They’re best enjoyed as an occasional side rather than a regular dietary staple.
Key Health Benefits of Medium Fries
Carbohydrate Energy: With 41.4g of carbs per 100g, Medium Fries deliver quick energy from their starch content, making them useful for refueling after physical activity or as a convenient carb source throughout the day.
Dietary Fiber Support: They contain 3.8g of fiber per 100g (14% Daily Value), which supports digestive health and helps maintain steady blood sugar levels when paired with protein-rich foods.
Moderate Sodium Levels: At 230mg sodium per 100g (10% DV), Medium Fries are relatively lower in sodium compared to many fried snacks, making them a better choice if you’re monitoring salt intake.
Accessible Calorie Source: Each 100g serving provides 312 calories, offering concentrated energy in a convenient form—helpful for active individuals or those needing quick fuel between meals.
Potassium Content: While modest at 4.7mg per 100g, potassium in Medium Fries contributes to electrolyte balance, especially important when consumed as part of a balanced meal.
How Does Medium Fries Compare?
Medium Fries stand out from baked potato or sweet potato alternatives primarily because of their higher fat content (14.7g vs. 0.1g in baked varieties), which makes them more calorie-dense and satiating. However, they deliver similar carbohydrate levels and often contain less sodium than heavily salted chip alternatives. The key difference is that baked potatoes offer more micronutrients and fiber relative to their calorie count.
Frequently Asked Questions
How many calories are in medium fries?
Medium Fries contain approximately 312 calories per 100g serving. A typical restaurant medium order (around 110-120g) would contain roughly 340-375 calories, depending on the preparation method and oil used.
Are medium fries good for weight loss?
Medium Fries are not ideal for weight loss diets due to their high calorie and fat density relative to their nutritional value. While they can fit into a balanced diet in moderation, their 14.7g of fat per 100g makes portion control essential for anyone in a caloric deficit.
How much sodium is in medium fries?
Medium Fries contain 230mg of sodium per 100g, which represents 10% of the daily recommended value. This is considered relatively moderate for a fried food, though people monitoring sodium intake should still enjoy them as an occasional treat rather than a frequent choice.
Can I eat medium fries on a keto diet?
Medium Fries are not suitable for a ketogenic diet because they’re composed primarily of carbohydrates (41.4g per 100g), which would quickly exceed daily carb limits. Keto-friendly alternatives like cauliflower fries or zucchini fries would be better choices for that dietary approach.
How should I store leftover medium fries?
Leftover Medium Fries are best stored in an airtight container in the refrigerator for 3-4 days, then reheated in an oven or air fryer to restore crispness. Avoid microwaving them directly, as they’ll become soggy rather than maintaining their texture.
How to Track Medium Fries Nutrition with Gram
The Gram app makes logging Medium Fries effortless—simply photograph your serving and let our AI food scanner instantly identify and quantify the portion, then automatically populate the complete nutrient breakdown. You’ll see exactly how Medium Fries fit into your daily calorie, carb, fat, and fiber goals at a glance. Whether you’re tracking for fitness, dietary restrictions, or general wellness, Gram gives you detailed insights without manual searching or estimation.
Frequently Asked Questions
How many calories are in medium fries?
Medium Fries contain approximately 312 calories per 100g serving. A typical restaurant medium order (around 110-120g) would contain roughly 340-375 calories, depending on the preparation method and oil used.
Are medium fries good for weight loss?
Medium Fries are not ideal for weight loss diets due to their high calorie and fat density relative to their nutritional value. While they can fit into a balanced diet in moderation, their 14.7g of fat per 100g makes portion control essential for anyone in a caloric deficit.
How much sodium is in medium fries?
Medium Fries contain 230mg of sodium per 100g, which represents 10% of the daily recommended value. This is considered relatively moderate for a fried food, though people monitoring sodium intake should still enjoy them as an occasional treat rather than a frequent choice.
Can I eat medium fries on a keto diet?
Medium Fries are not suitable for a ketogenic diet because they're composed primarily of carbohydrates (41.4g per 100g), which would quickly exceed daily carb limits. Keto-friendly alternatives like cauliflower fries or zucchini fries would be better choices for that dietary approach.
How should I store leftover medium fries?
Leftover Medium Fries are best stored in an airtight container in the refrigerator for 3-4 days, then reheated in an oven or air fryer to restore crispness. Avoid microwaving them directly, as they'll become soggy rather than maintaining their texture.
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Nutrition data sourced from USDA FoodData Central. Track medium fries and thousands of other foods with the Gram app.