Calories in French Fries: Nutrition Facts & Serving Sizes
Per 1 serving (164g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
French fries are deep-fried potato strips and one of the most consumed foods in the world. A standard medium serving (164g) contains 476 calories, 64.8g of carbohydrates, 21.6g of fat, and 5.4g of protein. Per 100g, french fries pack 290 calories, making them significantly more calorie-dense than a raw potato at 58 calories per 100g. The cooking process in oil roughly quintuples the calorie count. French fries provide 3.9g of fiber per 100g, and are actually a good source of potassium (538mg per 100g) and vitamin K (33.4mcg per 100g) from the potato base. The sodium content is high at 618mg per 100g, reaching over 1,000mg per standard serving. The fat profile includes 5.8g of polyunsaturated fat, 3.3g of monounsaturated fat, and 2.3g of saturated fat per 100g. French fries are satisfying but calorie-dense, and a single fast food serving can represent 25% or more of a typical 2,000-calorie daily budget.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 serving (164g) | 475.6 | 5.4g | 64.8g | 21.6g | 6.4g |
| 100g | 290 | 3.3g | 39.5g | 13.2g | 3.9g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 290 | 14% |
| Protein | 3.3g | 7% |
| Total Fat | 13.2g | 17% |
| Saturated Fat | 2.3g | 12% |
| Trans Fat | 0.1g | |
| Total Carbohydrates | 39.5g | 14% |
| Dietary Fiber | 3.9g | 14% |
| Sugars | 0g | |
| Sodium | 618mg | 27% |
| Cholesterol | 1mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 2.3g | 1% |
| Trans Fat | 0.1g | 0% |
| Cholesterol | 1mg | 0% |
| Calcium | 19mg | 1% |
| Iron | 1mg | 6% |
| Potassium | 538mg | 11% |
| Vitamin C | 0.7mg | 1% |
| Vitamin B6 | 0.2mg | 12% |
| Magnesium | 29mg | 7% |
| Phosphorus | 137mg | 11% |
| Zinc | 0.5mg | 5% |
| Selenium | 0.4mcg | 1% |
| Thiamin (B1) | 0.1mg | 8% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 2.2mg | 14% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of French Fries
French fries do retain some of the nutritional value of potatoes despite the cooking process. Potassium at 538mg per 100g supports muscle function, electrolyte balance, and blood pressure regulation. A medium serving provides about 882mg of potassium, roughly 19% of the 4,700mg daily adequate intake.
Vitamin K at 33.4mcg per 100g is a meaningful amount. A single serving provides 54.8mcg, which is more than half the 90-120mcg adequate intake for adults. Vitamin K is involved in blood coagulation and plays a role in bone metabolism.
The fiber content (3.9g per 100g) retains some satiety value compared to other fast food options. A medium serving provides 6.4g of fiber, which is a reasonable contribution toward the 25-38g daily recommendation for adults.
However, it is important to note the downsides. The high fat content (13.2g per 100g) from deep-frying adds calories rapidly, and sodium at 618mg per 100g is high. Consuming french fries frequently makes it challenging to maintain a calorie deficit or stay within sodium targets.
For anyone tracking macros, french fries represent a high-carb, moderate-fat food that can fit into a flexible diet when portioned carefully and accounted for in the daily calorie budget. The key is awareness of the calorie density.
Dietary Considerations
French fries are naturally vegan, gluten-free (in their standard fried-potato form), and dairy-free, though cross-contamination in fast food fryers is common. They are not keto-compatible given 39.5g of carbs per 100g. For weight loss, french fries are a challenging food due to their calorie density and the ease of overeating them. A 476-calorie medium serving leaves limited room for other foods if you are in a calorie deficit. Air-frying potatoes at home significantly reduces the calorie count by cutting out most of the oil. Sodium is high at 618mg per 100g. Trans fat content is 0.1g per 100g, which is low but present. People following low-sodium diets should be aware that restaurant portions can exceed 1,000mg of sodium per serving.
Daily Intake (100g)
100g of french fries provides 14% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in french fries?
A medium serving of french fries (164g) contains about 476 calories. Per 100g, french fries have 290 calories. A small serving (around 100g) has roughly 290 calories, while a large fast food order can exceed 500-600 calories.
Are french fries good for weight loss?
French fries are not ideal for weight loss due to their high calorie density. At 290 calories per 100g and 476 calories per medium serving, they consume a large portion of a calorie deficit budget quickly. If you are craving fries, air-frying potatoes at home with minimal oil can cut calories by 50-60% compared to deep-fried versions.
How much protein in french fries?
French fries contain 3.3g of protein per 100g and about 5.4g per medium serving (164g). They are not a meaningful protein source and should be paired with lean protein if you are focused on muscle building or recovery.
How many calories are in fast food french fries?
Fast food french fries vary by chain and size. A McDonald's medium fries (154g) contains around 320 calories while a large (177g) has about 480 calories. The USDA data used here (290 cal/100g) represents a typical deep-fried french fry value that aligns closely with major fast food chains.
Are french fries gluten-free?
Plain french fries made from potatoes and oil are naturally gluten-free. However, at fast food restaurants, fries are often cooked in shared fryers with breaded items containing gluten, creating cross-contamination risk. For celiac disease or gluten intolerance, dedicated gluten-free fryers are needed.
How do french fries compare to potato chips in calories?
French fries (290 cal/100g) are less calorie-dense than potato chips (487 cal/100g) because chips have a much lower moisture content. However, french fries are far more calorie-dense than a baked potato (58 cal/100g). Cooking method and added oil make the biggest difference.
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