Few people eat their French fries naked (regarding the fries, anyway). 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). Remember, French fries aren’t all bad. Here are more examples of non-starchy vegetables to add to your plate. 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. main content. Calories. However, think of your fries in the context of the full meal. For example, the classic burger from Applebee’s has 16 grams of saturated fat, so your meal would exceed 19 grams when combined with the fries. 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. But bigger portions add up quickly, and restaurants have a fondness for piling fries on the plate. “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. 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. HealthiNation.com develops original videos designed to support everyone on their individual health journey. All trademarks, copyright and other forms of intellectual property are property of their respective owners. Although French fries tend to get demonized on the reg, they’re fine in moderation—just like any treat food. Although lower in sodium, mayonnaise is significantly higher in calories and fat. Calorie and nutritional information for a variety of types and serving sizes of French Fries is shown below. For a healthier heart, the AHA recommends getting no more than 5 to 6 percent of your daily calories from saturated fat. #Yikes. But sometimes, you just want the real thing. Treat your fries as the main starch of the meal and go easy on additional carbs. Stick to ordering a size small, and share whenever possible. A small order of McDonald’s “World Famous Fries” has about 230 calories. French Fries. If you opt for a large size, your sodium count will be in trouble. (Here are other effects of a high-salt diet.) Even a small order of fries can make up a third—or even a half—or your recommended daily sodium intake. Start; Food Tracker. Anything that dips into a deep fryer is going to contain a hefty dose of fat—usually saturated fat. (Thankfully, most establishments no longer use trans fat in their frying.) For example, a small order of curly fries from Arby’s contains 410 calories. 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. ©2005-2020 HealthiNation, Inc. All rights reserved. Amount Per Serving. Most fry dips are pretty harmless, but they can add up. Calories from Fat. But even though they might seem super indulgent, French fries, like most other foods, can fit into a healthy and balanced diet. Ketchup—arguably a fry’s best friend—contains about 15 calories and 160 milligrams of sodium per tablespoon. “Drink lots of water with lemon and say no to bread during the meal,” says Fitzgibbon. One tablespoon of mayo contains 100 calories and 11 grams of fat. A recent study published in the American Journal of Preventive Medicine shows that keeping a food diary may double your weight loss efforts. 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. 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. We Americans love potatoes, and we especially love fries. Although the information provided on this site is presented in good faith and believed to be correct, FatSecret makes no representations or warranties as to its completeness or accuracy and all information, including nutritional values, is used by you at your own risk. Subscribe now to get notified about exclusive content! Nutritional Information, Diet Info and Calories in. 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. Just like potatoes themselves, you can get some useful nutrients. Nutrition Facts. For home cooks, you have an opportunity to scrape hundreds of calories—no exaggeration—off your fry order.