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Ultra-processed foods and sweets

French fries

French fries pack 312 kcal into 100 g (3.5 oz), so a typical 100 g (3.5 oz) serving already adds up to about 312 kcal.

USDA description: French fries

  • High in fiber
  • High energy density
  • May worsen nausea

Estimated satietyHow it is calculated

Starting point+1
High energy density−1
Sum0
Raised to the minimum of 11

Our own estimate from the values per 100 g: useful for comparing foods with each other, not a measurement in people. Holt index (1995): 116 (white bread = 100).

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Last updated
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Sources
10 primary
Data
USDA FDC 170698

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Nutrition facts

Calories
312 kcal per serving
312 kcal per 100 g (3.5 oz)
Protein
3.4 g per serving
3.4 g per 100 g (3.5 oz)
Carbohydrates
41.4 g per serving
41.4 g per 100 g (3.5 oz)
of which sugars
0.3 g per serving
0.3 g per 100 g (3.5 oz)
Fiber
3.8 g per serving
3.8 g per 100 g (3.5 oz)
Fat
14.7 g per serving
14.7 g per 100 g (3.5 oz)
of which saturated
2.3 g per serving
2.3 g per 100 g (3.5 oz)
Water
38.6 g per serving
38.6 g per 100 g (3.5 oz)

Source: USDA FoodData Central: Fast foods, potato, french fried in vegetable oil (FDC ID 170698), accessed September 23, 2026.

A typical 100 g (3.5 oz) serving provides about 312 kcal, 3.4 g of protein, and 3.8 g of fiber.

The typical serving (100 g (3.5 oz)) is a common amount used for the math, not a recommendation. Ounces and cups are rounded US equivalents; the values come from the database entry cited in the sources.

What it is and how to eat it

This page covers the fries cut into sticks served at fast-food restaurants, not bagged potato chips, which the DLE, the Spanish-language dictionary, calls chips and defines as crisp fried potatoes cut into very thin slices. The DLE marks patata as a word from Spain, born from a blend of papa and batata, and uses papa, with no regional label, for the plant and the tuber. According to USDA, fries cooked in vegetable oil have 312 kcal, 14.7 g of fat, 41.4 g of carbohydrates, 3.8 g of fiber and 210 mg of sodium per 100 g.

A small fast-food serving, 71 g (2.5 oz) according to USDA, provides 222 kcal, 10.4 g of fat and 0.2 g of sugars, and a medium one, 117 g (4.1 oz), 365 kcal and 17.2 g of fat. The 2025 nutrition advisory on GLP-1 therapy suggests avoiding fatty or high-fiber foods in the first days of treatment and notes that foods high in protein or fat can further slow gastric emptying, so in those days boiled potato fits better, with 0.1 g of fat per 100 g. Later on, a small serving, or a shared one, next to a grilled protein, which the same advisory suggests eating first, gives you the flavor without filling the plate with fried food.

What the evidence says

In the Holt satiety index (1995), fries scored 116, compared with 323 for boiled potatoes, the highest value in the study, in equal 240 kcal servings. In the 2008 international glycemic index tables, fries have 63 and boiled potatoes 78, but the authors warn that the index should not be used in isolation, without considering the energy density and macronutrients of the food. Acrylamide forms when carbohydrate-rich foods are cooked at temperatures typically above 120 °C, and according to EFSA, based on animal studies, it can increase the risk of cancer; in the EU, food businesses that make fries and sell them at retail, or that directly supply only local retail establishments, must fry them below 175 °C, with a benchmark level of 500 µg/kg for ready-to-eat fries (Regulation (EU) 2017/2158). The Wegovy (semaglutide) label puts nausea at 43.9% of patients in its 68-week trials, compared with 16.1% on placebo.

The sources for this section are listed under "Sources" at the end of the page.

Satiety

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

This food was measured in people: in the satiety index by Holt and colleagues (1995), which compared 240 kcal servings of 38 foods over two hours, it scored 116 versus 100 for white bread. In other words, it was more filling than the same calories of white bread. Source: Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.

What to keep in mind on a GLP-1 medication

High in fiber
It has at least 3 g of fiber per 100 g. Fiber adds bulk and slows digestion, which contributes to fullness, and it helps keep you regular; constipation is a common side effect of GLP-1 medications. It is usually easier to tolerate when you increase it gradually and drink enough water.
High energy density
It has more than 300 kcal per 100 g: a lot of energy in a small volume, so it is less filling per calorie. That does not make it a bad food; when your appetite is very low, a small serving can help you meet your needs.
May worsen nausea
It is a fatty or fried food. Fatty meals are digested more slowly and often make nausea and heaviness worse, especially in the weeks when your body is adjusting to a GLP-1 medication. This is an editorial judgment, not a ban.

Frequently asked questions about French fries

How many grams of protein are in a 100 g (3.5 oz) serving of French fries?

100 g (3.5 oz) of French fries has 3.4 g of protein. A typical 100 g (3.5 oz) serving has about 3.4 g of protein. That is 1.1 g of protein per 100 kcal.

How many kcal are in a 100 g (3.5 oz) serving of French fries?

100 g (3.5 oz) of French fries has 312 kcal. A typical 100 g (3.5 oz) serving has about 312 kcal. That is a high energy density.

How much fiber is in a 100 g (3.5 oz) serving of French fries?

100 g (3.5 oz) of French fries has 3.8 g of fiber. A typical 100 g (3.5 oz) serving has about 3.8 g of fiber. They carry our “High in fiber” tag.

Do French fries keep you full?

Barely filling for the calories they provide: our estimated satiety score is 1 out of 5. It is based on: high energy density. They were also measured in people: in the Holt satiety index (1995), with 240 kcal servings, they scored 116 versus 100 for white bread.

What should I know about French fries if I take Ozempic, Wegovy, Mounjaro, or Zepbound and feel nauseous?

Based on our tags, this is what matters about French fries on a GLP-1 medication. “High in fiber”: a good amount of fiber, which helps keep you regular; it is easier to tolerate when you increase it gradually and drink enough water. “High energy density”: a lot of energy in a small volume; when your appetite is very low, a small serving can help you meet your needs. “May worsen nausea”: a fatty or fried food; fatty meals are digested more slowly and can make nausea and heaviness worse. These are general guidelines, not medical advice: everyone tolerates foods differently.

What is a typical serving of French fries?

We use 100 g (3.5 oz) as a typical serving. That amount provides about 312 kcal, 3.4 g of protein, and 3.8 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.

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Sources

Sources for the data on this page, with the access date.

  1. Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Fast foods, potato, french fried in vegetable oil (FDC ID 170698).accessed .
  2. Clinical trialEuropean Journal of Clinical Nutrition.Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.accessed .
  3. Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Potatoes, boiled, cooked in skin, flesh, without salt (FDC ID 170438).accessed .
  4. InstitutionRoyal Spanish Academy and Association of Academies of the Spanish Language (RAE-ASALE).Diccionario de la lengua española (Dictionary of the Spanish Language, 23rd ed., online version): "chip" (in Spanish).accessed .
  5. InstitutionRoyal Spanish Academy and Association of Academies of the Spanish Language (RAE-ASALE).Diccionario de la lengua española (Dictionary of the Spanish Language, 23rd ed., online version): "patata" (in Spanish).accessed .
  6. InstitutionRoyal Spanish Academy and Association of Academies of the Spanish Language (RAE-ASALE).Diccionario de la lengua española (Dictionary of the Spanish Language, 23rd ed., online version): "papa" (in Spanish).accessed .
  7. Clinical guidelineObesity (Wiley).Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity. 2025;33(8):1475-1503. doi:10.1002/oby.24336.accessed .
  8. Official databaseDiabetes Care (American Diabetes Association).Atkinson FS, Foster-Powell K, Brand-Miller JC. International tables of glycemic index and glycemic load values: 2008. Diabetes Care. 2008;31(12):2281-2283. doi:10.2337/dc08-1239.accessed .
  9. RegulatorOfficial Journal of the European Union (EUR-Lex).Commission Regulation (EU) 2017/2158 establishing mitigation measures and benchmark levels for the reduction of the presence of acrylamide in food (recitals 3 and 5, Article 2, Annex II Part A and Annex IV).accessed .
  10. Drug labelEuropean Medicines Agency.Wegovy (semaglutide): EU Summary of Product Characteristics, section 4.8 (undesirable effects), current version.accessed .