French fries nutrition: calories, carbs, GI, protein, fiber, fats
Fast foods, potato, french fried in vegetable oil
*all the values are displayed for the amount of 100 grams
What Do 312 Calories or 100 Grams of French Fries Look Like?
The image shows 100 grams of French fries, which provide around 312 calories. 32 French fries are about 100g, and the calories mostly come from the oil used during frying.
A default serving of French fries consists of 117 grams. Despite the calories, French fries contain a moderate amount of protein and fiber, though they are generally not a significant source of essential nutrients.
Top nutrition facts for French fries
| Calories ⓘ Calories for selected serving | 312 kcal |
|
Glycemic index ⓘ
Source:
Check out our Glycemic index chart page for the full list.
|
70 (medium) |
| Glycemic load ⓘ Glycemic Load (GL) is a metric that measures both the quality (Glycemic Index) and quantity of carbohydrates in a specific serving of food to estimate its impact on blood sugar levels. It is calculated as: (GI × Carbs in grams) / 100. | 31 (high) |
| Insulin index ⓘ The insulin index of foods demonstrates how much a food increases the insulin level in the blood, in the first two-hour period after consumption. | 74 ⓘ https://academic.oup.com/ajcn/article/66/5/1264/4655967 |
| Net carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 38 g |
| Default serving size ⓘ Serving sizes are mostly taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 1 serving medium (117 g) |
| Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | -7 (alkaline) |
| Oxalates | 22 mg ⓘ https://www.sciencedirect.com/science/article/pii/S0085253815469157 |
French fries calories (kcal)
| Calories for different serving sizes of french fries | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 312 | |
| Calories in 1 serving small | 222 | 71 g |
| Calories in 1 serving medium | 365 | 117 g |
| Calories in 1 serving large | 480 | 154 g |
Extra Nutrition facts for French fries
| Protein per 100 calories ⓘ Shows how many grams of protein you get from 100 calories of this food, calculated as (protein in g ÷ calories) × 100. | 1.1 g |
| Calories per 10 g protein ⓘ Shows how many calories you need to eat from this food to get 10 g of protein, calculated as (calories ÷ protein in g) × 10. | 910 kcal |
| Weight per 100 calories ⓘ Shows how many grams of this food equal 100 kcal—higher grams mean a larger portion for the same calories. | 32 g |
| Unsaturated / Saturated Fat ratio ⓘ (monounsaturated + polyunsaturated) / saturated, ≥2 broadly recommended by major guidelines for heart health | 4.9 |
| Processing score ⓘ The processing score is a calculated value that looks at both how industrially made it is (NOVA) and how healthy/unprocessed the ingredients are (SIGA), then combines them into one score from 1 (least processed) to 4 (most processed). | 2.7 - Processed ⓘ (Made from fresh potatoes) NOVA score = 3, SIGA score = B2 |
French fries Glycemic index (GI)
Source:
Check out our Glycemic index chart page for the full list.
French fries Glycemic load (GL)
Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin A:
0µg of 900µg
0%
Vitamin E:
5mg of 15mg
33%
Vitamin D:
0µg of 20µg
0%
Vitamin C:
14mg of 90mg
16%
Vitamin B1:
0.51mg of 1mg
43%
Vitamin B2:
0.12mg of 1mg
9%
Vitamin B3:
9mg of 16mg
56%
Vitamin B5:
1.7mg of 5mg
35%
Vitamin B6:
1.1mg of 1mg
86%
Folate:
90µg of 400µg
23%
Vitamin B12:
0µg of 2µg
0%
Vitamin K:
34µg of 120µg
28%
Vitamin chart - relative view
Macronutrients chart
Protein:
Daily Value: 7%
3.4 g of 50 g
3.4 g (7% of DV )
Fats:
Daily Value: 23%
14.7 g of 65 g
14.7 g (23% of DV )
Carbs:
Daily Value: 14%
41.4 g of 300 g
41.4 g (14% of DV )
Water:
Daily Value: 2%
38.6 g of 2,000 g
38.6 g (2% of DV )
Other:
1.9 g
1.9 g
Fat type information
Saturated fat:
2.3 g
Monounsaturated fat:
6 g
Polyunsaturated fat:
5.4 g
Fiber content ratio for French fries
Sugar:
0.3 g
Fiber:
3.8 g
Other:
37 g
All nutrients for French fries per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Vitamin A | 0µg | 0% | 100% | |
| Calories | 312kcal | 16% | 29% |
6.6 times more than Orange
|
| Protein per 100 calories | 1.1g | N/A | 84% | |
| Calories per 10 g protein | 910kcal | N/A | 12% | |
| Weight per 100 calories | 32g | N/A | 72% | |
| Protein | 3.4g | 8% | 69% |
1.2 times more than Broccoli
|
| Unsaturated / Saturated Fat ratio | 4.9 | N/A | 12% | |
| Fats | 15g | 23% | 24% |
2.3 times less than Cheese
|
| Vitamin C | 4.7mg | 5% | 21% |
11.3 times less than Lemon
|
| Carbs | 41g | 14% | 24% |
1.5 times more than Rice
|
| Net carbs | 38g | N/A | 24% |
1.4 times less than Chocolate
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Vitamin D* | 0 IU | 0% | 100% |
N/A
|
| Magnesium | 35mg | 8% | 20% |
4 times less than Almonds
|
| Calcium | 18mg | 2% | 54% |
6.9 times less than Milk
|
| Potassium | 579mg | 17% | 6% |
3.9 times more than Cucumber
|
| Iron | 0.81mg | 10% | 65% |
3.2 times less than Beef broiled
|
| Sugar | 0.3g | N/A | 53% |
29.9 times less than Coca-Cola
|
| Fiber | 3.8g | 15% | 16% |
1.6 times more than Orange
|
| Copper | 0.12mg | 14% | 30% |
1.1 times less than Shiitake
|
| Zinc | 0.5mg | 5% | 62% |
12.6 times less than Beef broiled
|
| Phosphorus | 125mg | 18% | 52% |
1.5 times less than Chicken meat
|
| Sodium | 210mg | 9% | 41% |
2.3 times less than White bread
|
| Vitamin E | 1.7mg | 11% | 9% |
1.1 times more than Kiwi
|
| Manganese | 0.25mg | 11% | 24% | |
| Selenium | 0.9µg | 2% | 64% | |
| Vitamin B1 | 0.17mg | 14% | 30% |
1.6 times less than Pea raw
|
| Vitamin B2 | 0.04mg | 3% | 78% |
3.3 times less than Avocado
|
| Vitamin B3 | 3mg | 19% | 44% |
3.2 times less than Turkey meat
|
| Vitamin B5 | 0.58mg | 12% | 28% |
1.9 times less than Sunflower seeds
|
| Vitamin B6 | 0.37mg | 29% | 24% |
3.1 times more than Oats
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 11µg | 9% | 9% |
9.1 times less than Broccoli
|
| Trans fat | 0.06g | N/A | 23% |
248.2 times less than Margarine
|
| Folate | 30µg | 8% | 28% |
2 times less than Brussels sprouts
|
| Saturated fat | 2.3g | 12% | 40% |
2.5 times less than Beef broiled
|
| Choline | 37mg | 7% | 23% | |
| Monounsaturated fat | 6g | N/A | 20% |
1.6 times less than Avocado
|
| Polyunsaturated fat | 5.4g | N/A | 10% |
8.7 times less than Walnut
|
| Caffeine | 0mg | 0% | 100% | |
| Omega-3 - EPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - ALA | 0.41g | N/A | 3% |
22.5 times less than Canola oil
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - Eicosatrienoic acid | 0g | N/A | 5% | |
| Omega-6 - Gamma-linoleic acid | 0.03g | N/A | 2% | |
| Omega-6 - Dihomo-gamma-linoleic acid | 0g | N/A | 100% | |
| Omega-6 - Eicosadienoic acid | 0.01g | N/A | 9% | |
| Omega-6 - Linoleic acid | 4.9g | N/A | 3% |
2.5 times less than Almonds
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 312
% Daily Value*
23%
Total Fat
15g
11%
Saturated Fat 2.3g
0
Trans Fat
0g
0
Cholesterol 0mg
9.1%
Sodium 210mg
14%
Total Carbohydrate
41g
15%
Dietary Fiber
3.8g
Total Sugars 0g
Includes ? g Added Sugars
Protein
3.4g
Vitamin D
0mcg
0
Calcium
18mg
1.8%
Iron
0.81mg
10%
Potassium
579mg
17%
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health checks
ⓘ
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
Low in Cholesterol
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans Fats
ⓘ
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Saturated Fats
ⓘ
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Low in Sugars
French fries nutrition infographic
Infographic link
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.