French Fries: Calories, Nutrition Facts, and Health Benefits (2026)

French fries contain 365 calories per medium fast-food serving (117 g), with 4 g of protein and 48 g of carbohydrates. Each serving also provides 4.4 g of fiber, 0.4 g of sugar, and 17.6 g of fat, including 2.7 g of saturated fat.

This page provides an in-depth look at the nutrition of French fries, focusing on a medium fast-food serving. We will explore their calorie content, macronutrient breakdown, and health implications.

French Fries Nutrition Facts (Per Serving and Per 100 g)

The following nutrition facts table outlines the key nutritional components of French fries per 1 medium serving and per 100 g.

Values are for 1 medium fast-food serving (117 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	365	312	18%
Protein	4.0 g	3.4 g	8%
Carbohydrates	48.0 g	41.0 g	17%
Fiber	4.4 g	3.8 g	16%
Sugar	0.4 g	0.3 g	-
Fat	17.6 g	15.0 g	23%
Vitamin C	5.8 mg	5.0 mg	7%
Potassium	677 mg	579 mg	14%
Saturated Fat	2.7 g	2.3 g	13%
Sodium	246 mg	210 mg	11%

About 52% of french fries calories come from carbohydrates, 4% from protein and 43% from fat.

French Fries by Health Goal

Here, we evaluate how French fries rate against common dietary goals, helping you understand their suitability for various nutritional objectives.

Goal	Rating	Why
Weight loss	Fair	365 calories per serving, with 4.4 g fiber for fullness
Blood sugar / diabetes	Fair	Glycemic load of about 27 per serving
Immunity	Fair	Not a significant source of immune-supporting nutrients
Digestion	Excellent	4.4 g fiber per serving
Heart health	Fair	Processed, with saturated fat and sodium; best eaten occasionally
Muscle gain	Fair	Low in protein (4 g per serving)

French Fries and Blood Sugar

Glycemic index: 63. Glycemic load: 27 per serving.

French Fries has a glycemic index of about 63 and a glycemic load of around 27 per serving. Eating it with protein, fat or fiber slows the rise.

How French Fries Compares to Other Fast Foods and Prepared Meals

The comparison table highlights how French fries stack up against other fast foods and prepared meals, providing context for their nutritional value.

Food (per 100 g)	Calories	Protein (g)	Fat (g)	Sodium (mg)
French Fries	312	3.4	15.0	210
Potato Chips	536	7.0	34.6	525
Chicken Nuggets	296	15.0	19.0	540
Cheeseburger	268	14.0	13.0	533

French Fries Myths, Checked

Fries are basically a vegetable serving , Misleading. They start as potato but are fried in oil, which is where most of the calories come from.

Air-fried fries are calorie-free , Misleading. Air frying cuts oil and calories, but fries are still a starchy, salty side.

How to Track French Fries

Restaurant and fast-food portions of french fries vary a lot by brand and size, so a generic entry can be off by hundreds of calories. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log french fries accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see calories in every fast-food burger by chain, healthiest meals at every fast-food chain, and best fast-food meals with 30g protein or more.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in a medium fries?

A medium serving of French fries contains 365 calories. This calorie count is primarily from carbohydrates and fats, making them a high-calorie food choice.

Is french fries good for weight loss?

French fries are generally not considered good for weight loss due to their high calorie and fat content. A medium serving has 17.6 g of fat, which can contribute to excess calorie intake.

Can people with diabetes eat french fries?

People with diabetes can eat French fries, but they should be mindful of portion sizes. The glycemic index is about 63, indicating a moderate impact on blood sugar levels.

How much fiber is in french fries?

French fries provide 4.4 g of fiber per medium serving. While this is beneficial, it is important to balance their consumption with other fiber-rich foods.

Is french fries high in sugar?

French fries contain 0.4 g of sugar per medium serving, which is relatively low. However, the overall carbohydrate content is significant at 48 g.

Are french fries the unhealthiest food?

French fries are often considered unhealthy due to their high calorie, fat, and sodium content. A medium serving contains 246 mg of sodium, which can contribute to health issues if consumed excessively.

Key Takeaways

• One medium serving of French fries has 365 calories.
• Each serving contains 4 g of protein and 48 g of carbohydrates.
• French fries provide 4.4 g of fiber per serving.
• The fat content in a medium serving is 17.6 g.
• French fries have a glycemic index of 63.
• A medium serving contains 246 mg of sodium.