Prepared and Processed / Prepared and Processed
Potato, French-fried
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 328kcal / 2530kcal (12%) |
Macronutrients
Protein | 3.7 g/ 71g (5%) | ||||||
Total Fat | 16.8 g/ 42g (40%) | ||||||
| |||||||
Total Carbs | 40.5 g/ 348g (11%) | ||||||
| |||||||
Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.15 mg/ 1mg (12%) |
Vit B2 | 0.06 mg/ 1mg (4%) |
Vit B3 | 2.3 mg NE/ 16mg NE (14%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 15 mg/ 750mg (2%) |
Phosphorus | 128 mg/ 700mg (18%) source |
Iron | 0 mg/ 12mg (0%) |
Sodium | 187 mg/ 1500mg (12%) |
What is this food?
French-fried potatoes (fried potato strips).
Why it matters to health
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
- 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
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.
Juan Nutrisyon is an independent project built to make nutrition information more accessible to Filipinos. Built by Wern Ancheta. If you find it helpful, you can support its continued development.
Support Juan Nutrisyon