So when it comes to dipping, proceed with caution. 1 small. “A reasonable serving size [of French fries] would literally fit in your hand,” says Jennifer Fitzgibbon, MS, RDN, CSO, CDN, a registered oncology dietitian at Stony Brook Cancer Center. Nutritional Information, Diet Info and Calories in. Time to dig into the details of America’s favorite side order. Instead, put one portion of fries on your plate and pass the fry dish to the center. Then you have the option to bake them, which should save you calories as long as you don’t go overboard on oil. Ketchup—arguably a fry’s best friend—contains about 15 calories and 160 milligrams of sodium per tablespoon. A small order of McDonald’s “World Famous Fries” has about 230 calories. The AHA suggests sticking to 1,500 milligrams of sodium a day—or at the most, 2,300 milligrams. (Thankfully, most establishments no longer use trans fat in their frying.) Baking a serving of frozen pre-fried French fries from the store will contain about 166 calories. However, think of your fries in the context of the full meal. Calorie and nutritional information for a variety of types and serving sizes of French Fries is shown below. Cutting one russet potato yourself, tossing it in a tablespoon of olive oil, and baking creates two servings of fries, which equal 115 calories total. If you’re the kind of person that needs multiple pumps of ketchup for your fry order, that sodium can quickly hit 400 milligrams, matching the amount in the fries themselves. If you’re looking to add fries to your meal, consider what else is on your plate—not only for that meal but also the entire day. Let’s start with the most standard fries of all: McDonald’s. Perhaps the main concern with your French fries is actually the sodium. All trademarks, copyright and other forms of intellectual property are property of their respective owners. Try to stick to a single tablespoon to keep calories, sodium, and saturated fat to a reasonable level. Calories in French Fries The favorite choice for the term "French Fries" is 1 medium fast food order of Deep Fried Potato French Fries (from Frozen) which has about 400 calories . The healthiest option is always to make it yourself, of course. But bigger portions add up quickly, and restaurants have a fondness for piling fries on the plate. Just like potatoes themselves, you can get some useful nutrients. The extra calories can be partially explained by the coating of flour and spices, which creates that thin, orange-hued breading. Or put another way, a portion of fries would be the size of half a baseball. Here’s how many grams of saturated fat these fry orders contain: As you can see, fries won’t undo your saturated fat intake for the day. (By contrast, Applebee’s garlic mashed potatoes dish contains just 250 calories.). Often, fries are served alongside meaty burgers, steak, and chicken wings, which contain saturated fat as well. If you’re a numbers person, take about 10 to 12 fries for yourself, suggests Toby Amidor, MS, RD, Wall Street Journal best-selling author of the upcoming Smart Meal Prep for Beginners. Stick to ordering a size small, and share whenever possible. 2,000 calories a day is used for general nutrition advice. Russet potatoes are one of the top food sources of potassium, and they’re also a good source of fiber and even protein. We Americans love potatoes, and we especially love fries. For a healthier heart, the AHA recommends getting no more than 5 to 6 percent of your daily calories from saturated fat. “It’s important that if you really want a French fry that you do eat it, in moderation of course,” says Amidor. Few people eat their French fries naked (regarding the fries, anyway). Other fry varieties can also affect the calorie count. In a 2,000-calorie diet, those fries would make up about 22 percent of your day’s calories—a pretty big chunk for a side dish. In fact, the United States uses about a third of its potatoes to make French fries, according to the Alliance for Potato Research & Education (yeah, that’s a thing). HealthiNation does not provide medical advice, diagnosis or treatment. Calories from Fat. Try to stick to baked fries at home to keep cravings at bay, but every now and then, go ahead and get your Fryday on. A high-sodium diet is one of the biggest influences on blood pressure, and it can increase your risk of heart disease and heart failure. Serving Size. A large order of those famous Arby’s curly fries contains 1,480 milligrams of sodium. If these portions sound small to you, you’re not crazy: The portion sizes at restaurants are pretty big—and not just when you “supersize” it. Subscribe now to get notified about exclusive content! For example, a small order of curly fries from Arby’s contains 410 calories. One tablespoon of mayo contains 100 calories and 11 grams of fat. That’s because you can skip the frying process and bake your fries, which reduces the amount of oil on the potato. Please note that some foods may not be suitable for some people and you are urged to seek the advice of a physician before beginning any weight loss effort or diet regimen. #Yikes. Ordering a small size (or a “kid” size, if it’s available) will help save calories, but places like Applebee’s or your favorite local gastropub typically only give you one size to choose from: a heaping mountain of fries. Even drizzling the potato strips in a bit of oil before baking will result in a less fatty fry than one that’s deep-fried. How you prep your fries can make a big difference. Although lower in sodium, mayonnaise is significantly higher in calories and fat. Live Healthy & Happy. French Fries. Our site uses cookies. Nutrition Facts. Learn more about our use of cookies: cookie policy, This Grain-Free Rice Alternative Is Packed with Protein, The 11 Healthiest Budget-Friendly Foods to Stock Up On, 6 Fruity Iced Tea Ideas for a Less Boozy Summer, The Different Types of Therapists to Get the Help You Need, Here are other effects of a high-salt diet, Here are more examples of non-starchy vegetables. Even a small order of fries can make up a third—or even a half—or your recommended daily sodium intake. 1 gram in one serving of homemade, baked fries (made with half a russet potato and a half … Here’s how much sodium is in some of America’s favorite fries. You can find fries on most restaurant menus, often with enticing adjectives like “house-made” or “garlicky” or “crinkle-cut.” And even as fast food restaurants offer healthier fare (like fresh apples or garden salads), you won’t hear people call for McDonald’s to ditch their famous fries any time soon. develops original videos designed to support everyone on their individual health journey. For a 2,000-calorie diet, that means just 11 to 13 grams of saturated fat. Remember, French fries aren’t all bad. Although French fries tend to get demonized on the reg, they’re fine in moderation—just like any treat food. But even though they might seem super indulgent, French fries, like most other foods, can fit into a healthy and balanced diet. Try jazzing up your home-baked fries: Amidor likes adding Cajun seasoning and Sriracha to his fries, “which adds a delicious, spicy twist to baked fries.” You can also make sweet potato fries for a fun variation. If you dipped a small order of fries from White Castle into two tablespoons of mayo, you’d end up with 530 calories and 43 grams of fat—and that’s just for your side order. Calories in French Fries based on the calories, fat, protein, carbs and other nutrition information submitted for French Fries. 271. “If you are eating French fries, then complement them with a non-starchy vegetable like broccoli, cauliflower, asparagus, or string beans,” says Amidor. Here are more examples of non-starchy vegetables to add to your plate. Another popular dip for your fry is mayo. (Here are other effects of a high-salt diet.) A side of “classic fries” at Applebee’s clocks in at 430 calories. Anything that dips into a deep fryer is going to contain a hefty dose of fat—usually saturated fat. “Drink lots of water with lemon and say no to bread during the meal,” says Fitzgibbon. A recent study published in the American Journal of Preventive Medicine shows that keeping a food diary may double your weight loss efforts. 1 gram in one serving of homemade, baked fries (made with half a russet potato and a half tablespoon of olive oil), 1.5 grams in a small order of McDonald’s fries, 3 grams in a small order of Arby’s curly fries, 3 grams in a serving of store-bought French fries, 3.5 grams in a side order of Applebee’s classic fries, 480 milligrams in a small order of Burger King fries, 531 milligrams in a “little” order of Five Guys fries, 940 milligrams in a small order of Arby’s curly fries, 970 milligrams in a side order of Applebee’s classic fries.