Calories in French Fries: Small, Medium, Large and Homemade
How many calories are in french fries – small, medium and large, oven-baked and air fryer fries, cheese fries and poutine – plus fat, salt and lighter options.
French fries are the world’s favorite side dish: crispy outside, soft inside and almost impossible to stop eating. But how many calories are in an order of fries – and how much does the size and the way they’re cooked change?
The short answer: a small fast food fries (71 g) has about 222 calories, a medium (117 g) about 365 and a large (154 g) about 480. Per 100 g, deep-fried fries have about 312 calories – more than three times a plain baked potato. Oven-baked or air fryer fries have about half the calories.
Calories in french fries by size
Values for fast food fries are from the US Department of Agriculture (USDA FoodData Central):
| Fries | Weight | Calories | Fat |
|---|---|---|---|
| Kids’ size | about 50 g | about 155 kcal | 7 g |
| Small | 71 g | 222 kcal | 10 g |
| Medium | 117 g | 365 kcal | 17 g |
| Large | 154 g | 480 kcal | 23 g |
| 100 g, deep‑fried | 100 g | 312 kcal | 15 g |
Tip: sizes differ between restaurants. A “large” at some chains weighs 160–180 g and has over 500 calories.
Fried, baked or air-fried?
| Potatoes (per 100 g) | Calories | Fat |
|---|---|---|
| Deep-fried fast food fries | 312 kcal | 15 g |
| Frozen fries, oven-baked | about 150–200 kcal | 5–8 g |
| Homemade air fryer fries (1 tsp oil) | about 120–150 kcal | 2–4 g |
| Baked potato, plain | 93 kcal | 0.1 g |
The potato itself isn’t the problem – deep-frying is. Fries soak up oil and lose water, so the calories per gram climb. Oven or air fryer fries keep the crispiness with a fraction of the oil. Read more about calories in a potato.
French fries nutrition facts
| Nutrient | Per 100 g | Per medium order (117 g) |
|---|---|---|
| Calories | 312 kcal | 365 kcal |
| Carbohydrates | 41.4 g | 48.4 g |
| Fiber | 3.8 g | 4.4 g |
| Protein | 3.4 g | 4.0 g |
| Fat | 14.7 g | 17.2 g |
| – of which saturated | 2.3 g | 2.7 g |
| Sodium | 210 mg | 246 mg |
| Potassium | 579 mg | 677 mg |
Fries do give you some potassium and fiber from the potato. But nearly half their calories come from frying oil. Frying at high heat also forms acrylamide, a compound that causes cancer in animal studies; the EU sets limits for it in fries and chips. Golden – not dark brown – fries have less.
Calories in loaded fries and dips
| Fries | Calories |
|---|---|
| Medium fries + 2 tbsp ketchup | about 405 kcal |
| Medium fries + 2 tbsp mayo | about 555 kcal |
| Cheese fries | about 500–700 kcal |
| Chili cheese fries | about 700–900 kcal |
| Poutine (fries, gravy, cheese curds) | about 700–1,000 kcal |
| Sweet potato fries, medium | about 350–400 kcal |
| Waffle fries, medium | about 400–450 kcal |
Ketchup adds a little; mayo, cheese sauce and gravy add a lot. A plate of poutine or chili cheese fries can have as many calories as a full meal.
Can you eat fries and lose weight?
Now and then, yes. Fries are easy to overeat because they’re salty, crispy and served in big portions. Large studies also link frequent fried potatoes with more weight gain and a higher risk of type 2 diabetes – so they’re best as an occasional side.
How to fit them in:
- Order a small or share a medium.
- Make them at home in the oven or air fryer with a teaspoon of oil.
- Pair them with protein and salad, not with a double burger and soda.
- Choose ketchup or mustard instead of mayo or cheese sauce.
Remember that you lose weight only when you eat fewer calories than you burn. Read more about the calorie deficit and find your number with our calorie calculator.
Count the calories in your meal without guesswork. With NutriSmart, you snap a photo of what you eat, and the app counts your calories, protein, carbs and fat and shows how much you have left for the day. For frozen fries, scan the barcode to see the oil, additives and a health score out of 100.Get the app free
You can also read how many calories are in a hot dog and in a sweet potato.
The bottom line
A small order of fries has about 222 calories, a medium about 365 and a large about 480. Deep-fried fries have three times the calories of a baked potato, while oven or air fryer fries have about half. Enjoy fries occasionally, keep the portion small, make them at home when you can and skip the heavy toppings.
FAQ
How many calories are in a medium order of fries?
A medium fast food order (117 g) has about 365 calories, 17 g of fat and 48 g of carbs. A small (71 g) has about 222 calories and a large (154 g) about 480.
How many calories are in 100 g of french fries?
About 312 calories for deep-fried fast food fries, and about 150–200 for oven-baked frozen fries. A plain baked potato has about 93 calories per 100 g.
Are air fryer fries lower in calories?
Yes. Homemade air fryer fries with a teaspoon of oil have about 120–150 calories per 100 g – roughly half of deep-fried fries.
Are sweet potato fries healthier?
They have a bit more fiber and vitamin A, but about the same calories when fried. Baked sweet potato fries are a good choice; fried ones are not much lighter than regular fries.
Can I eat fries and lose weight?
Now and then, yes. Order a small, share it, or make oven or air fryer fries at home. Skip the cheese sauce and watch the dips.
Are french fries unhealthy?
Eating fried potatoes often is linked to a higher risk of type 2 diabetes and weight gain in large studies. Deep frying also forms acrylamide. An occasional portion is fine – baked or air-fried fries are better for everyday.
