How Many Calories in French Fries? Nutrition & Macros
A medium serving of french fries (117 g) has 338 calories
Protein 4.1g · Carbs 43.5g · Fat 16.4g
French fries are one of the most popular side dishes worldwide, but deep frying transforms a relatively low-calorie potato (77 kcal raw) into a calorie-dense food at 289 kcal per 100 g — nearly four times the original value. With 14.04 g of fat (mostly from frying oil), 37.2 g of carbs, and only 3.49 g of protein per 100 g, fries are a high-carb, high-fat food with limited nutritional benefit beyond energy. A medium restaurant serving (117 g) packs about 338 kcal. Here is everything you need to know about french fry calories and macros, based on USDA data. French fries contain about 43% water by weight.
1209 kJ · per 100g · Water: 43.19 g
Calorie Calculator: French Fries (Restaurant)
117 g French Fries (Restaurant) contains 338 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Small serving (71 g) | 205 kcal | 2.5g | 26.4g | 10g |
| Medium serving (117 g) | 338 kcal | 4.1g | 43.5g | 16.4g |
| 100 grams | 289 kcal | 3.5g | 37.2g | 14g |
Snap a photo — AI counts the calories for you.
French Fries (Restaurant) — Nutrition Facts
| French Fries (Restaurant) | per 100g |
|---|---|
| Calories | 289 kcal |
| Protein | 3.49 g |
| Fat | 14.04 g |
| Carbs | 37.2 g |
| Fiber | 3.9 g |
| Sugar | 0.28 g |
| Sodium | 357 mg |
| Potassium | 545 mg |
| Magnesium | 29 mg |
| Phosphorus | 124 mg |
| Vitamin C | 1.1 mg |
| Vitamin B6 | 0.239 mg |
| Folate | 15 mcg |
| Manganese | 0.227 mg |
| Water | 43.19 g |
Source: USDA FoodData Central (FDC ID: 169836) · Data verified April 2026
Variations
Restaurant deep-fried (default)
289 kcal, 14.04 g fat, 37.2 g carbs per 100 g. Classic deep-fried in vegetable oil at 170–190 °C. The highest calorie option — oil absorption adds about 10–14 g of fat compared to raw potato. Sodium is 357 mg per 100 g from seasoning salt.
Oven-baked (minimal oil)
Approximately 150–195 kcal, 4–6 g fat per 100 g. Cut into wedges or sticks, tossed with 1 teaspoon of oil per serving, and baked at 220 °C. About 30–40% fewer calories than deep-fried. The carb content stays similar (~35 g) — the calorie savings come almost entirely from reduced fat.
Air fryer
Approximately 150–200 kcal, 3–5 g fat per 100 g. Uses circulating hot air with minimal or no added oil. Results are similar to oven-baked but crispier due to better air circulation. The fastest low-fat method for home cooks — 15–20 minutes vs 25–30 for oven.
Sweet potato fries (oven-baked)
Approximately 130–160 kcal per 100 g when oven-baked with minimal oil. Sweet potatoes have 86 kcal raw (similar to regular potatoes) but provide significantly more vitamin A (beta-carotene) and slightly more fiber. Slightly sweeter flavor pairs well with savory seasonings. See our detailed Sweet Potato page for full nutrition.
Dietary Perspectives
For Weight Loss
French fries are one of the worst choices for weight loss — 289 kcal per 100 g with most calories from fat (14 g) and refined carbs (37.2 g), providing almost no satiety per calorie. A medium restaurant serving (117 g, 338 kcal) can easily represent 15–20% of a daily calorie budget with virtually no protein (4 g) or fiber (4.6 g) to keep you full. If you crave fries, oven-bake thick-cut wedges with minimal oil (~150–195 kcal per 100 g) — the carb content stays similar but you save 30–40% of calories from avoided fat. Better yet, pair a small portion with a protein-rich main to improve the overall meal quality.
For Athletic Performance
French fries provide quick carbohydrate energy at 37.2 g carbs per 100 g, which can be useful for glycogen replenishment after intense endurance exercise. However, the 14 g of fat per 100 g slows digestion, making them a poor choice immediately before or during activity. The low protein content (3.49 g per 100 g) means they do nothing for muscle recovery on their own. For athletes with high calorie needs, a small portion of fries alongside a protein source (chicken breast, fish) can work as part of a post-workout meal. Oven-baked or air-fried versions provide the same carbs with less fat, allowing faster gastric emptying.
For Keto
French fries are NOT compatible with keto. Per 100 g: 37.2 g total carbs minus 3.9 g fiber = 33.3 g net carbs — a single small serving (71 g) already exceeds the 20 g daily net carb limit that most keto protocols recommend. Even aside from the carbs, potatoes are a pure starch source with virtually no fat (before frying) or protein, making them nutritionally opposite to ketogenic goals. If you crave the texture and flavor of fries on keto, popular substitutes include: turnip fries (5 g net carbs per 100 g), jicama fries (4 g net), celeriac fries (6 g net), or zucchini sticks (2 g net). All can be baked or air-fried for a crispy result.
Frequently Asked Questions
How many calories are in a serving of french fries?
A small serving of restaurant french fries (71 g) has about 205 calories. A medium serving (117 g) has about 338 calories, and a large serving (154 g) has approximately 445 calories. Per 100 g, restaurant-style deep-fried fries contain 289 calories. Most of the calories come from carbs (37.2 g) and fat (14.04 g) absorbed during frying.
How many more calories do french fries have compared to a baked potato?
A raw potato has about 77 kcal per 100 g, and a baked potato around 93 kcal. Restaurant french fries have 289 kcal per 100 g — roughly 3 times more than a baked potato. The difference comes almost entirely from the oil absorbed during deep frying, which adds about 14 g of fat per 100 g. If you want potato flavor with fewer calories, a plain baked potato is a far better option.
Are french fries keto-friendly?
No. French fries have 37.2 g of total carbs per 100 g, with only 3.9 g of fiber, giving about 33.3 g of net carbs per 100 g. Even a small serving (71 g) has about 23.6 g of net carbs — already exceeding a strict 20 g daily keto limit. Potatoes in any form are among the least keto-compatible foods. If you crave fries on keto, try sliced and baked turnip, celeriac, or zucchini sticks as alternatives.
What is the difference between deep-fried and oven-baked fries?
Deep-fried restaurant fries have about 289 kcal and 14 g of fat per 100 g. Oven-baked fries (with minimal oil) have approximately 150–195 kcal and 4–6 g of fat per 100 g — roughly 30–40% fewer calories. Air-fried fries are similar to oven-baked at around 150–200 kcal. The carb content stays nearly the same regardless of cooking method — the calorie difference comes almost entirely from the amount of oil used.
How many calories does frying add to potatoes?
A raw potato has 77 kcal per 100 g, while deep-fried french fries have 289 kcal — that is an increase of about 212 kcal per 100 g. Frying adds approximately 10–14 g of fat per 100 g, which accounts for most of the extra calories (fat has 9 kcal per gram). The exact amount depends on frying time, temperature, oil type, and the surface area of the cut — thinner fries absorb more oil per gram than thicker wedges.
What is the healthiest way to make fries?
Air frying or oven baking with a light spray of oil is the healthiest method — about 150–200 kcal per 100 g compared to 289 kcal for deep-fried. Cut potatoes into thick wedges (less surface area = less oil absorption), toss with 1 teaspoon of olive oil per serving, and bake at 220 °C (425 °F) until crispy. Sweet potato fries are a slightly more nutritious alternative with more vitamin A, though calorie-wise they are similar when oven-baked.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| French Fries (Restaurant) | 289 | 3.49g | 37.2g | 14.04g |
| Potato | 86 | 1.71g | 20.01g | 0.1g |
| Sweet Potato | 86 | 1.57g | 20.12g | 0.05g |
| Onion (Raw) | 40 | 1.1g | 9.34g | 0.1g |
| Ketchup | 101 | 1.04g | 27.4g | 0.1g |
per 100g
Per 100 g, restaurant french fries have 289 kcal — nearly four times as much as a raw potato (77 kcal) and three times a baked potato (93 kcal). The 14 g of fat from frying oil is the main calorie driver, making fries one of the most calorie-dense potato preparations.
Track Your Calories with AI
Snap a photo of your food on a kitchen scale. AI reads the weight, recognizes the food, and calculates precise calories and macros in seconds.
