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Potato, French-fried Nutrition Facts

French fries
PhilFCT
Macronutrients

Nutrition Facts

Serving Size: 100g
Calories 328kcal / 2530kcal (12%)

Macronutrients

Total Fat
16.8 g/ 42g (40%)
Saturated Fat
2.7 g/ 20g (13%)
Cholesterol
1 mg/ 300mg (0.33%)
Unsaturated Fat
12.68 g
Total Carbohydrates
40.5 g/ 348g (11%)
Dietary Fiber
3.9 g/ 20g (19%)
source
Sugar
0.2 g/ 63g (0.32%)
free
Protein
3.7 g/ 71g (5%)

Vitamins

Vitamin A
0 mcg RAE/ 700mcg RAE (0%)
Vitamin C
0 mg/ 70mg (0%)
Vitamin B1
0.15 mg/ 1mg (12%)
Vitamin B2
0.06 mg/ 1mg (4%)
Vitamin B3
2.3 mg NE/ 16mg NE (14%)

Minerals

Calcium
15 mg/ 750mg (2%)
Iron
0 mg/ 12mg (0%)
Phosphorus
128 mg/ 700mg (18%)
source
Sodium
187 mg/ 1500mg (12%)
What is this food?
AI-assisted
French-fried potatoes (fried potato strips).
Why it matters to health
AI-assisted
Per 100g, it’s a carb-heavy food (about 40.5g carbohydrates) that can give energy, and it has some fiber (3.9g) to help you feel fuller. However, it also has a relatively high amount of fat (16.8g), including saturated fat (2.7g), and sodium (187mg). Eating it often or in big portions can make it easier to exceed your daily limits for fat and sodium—so it’s best as an occasional snack/side, not a frequent main.
Healthier tips
AI-assisted
  • Keep portions small: treat it as a side or occasional snack (for example, a small serving alongside your main meal).
  • Pair with a balanced plate: add lean protein (eggs, chicken, fish, tofu) and non-starchy vegetables (lettuce, cucumber, carrots, broccoli) to improve overall balance.
  • Choose better cooking when possible: ask for less oil or go for baked/air-fried options.
  • If you eat it with salty dips (ketchup, mayo-based sauces), watch the total sodium and calories—use a smaller amount.
  • Fit it into your day: since you usually have 3 full meals plus 1–2 snacks, reserve fries for one snack/side slot, not multiple times daily.
Common Filipino dishes
French fries, potato wedges, potato croquettes, potato salad, ginisang patatas
Images
Food
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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