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Oven-baked French fries Calories
Oven-baked French fries
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
100 g of Oven-baked French fries has 130 calories. It contains 25 g of carbs, 2.5 g of protein, 2.5 g of fat and 2.2 g of fiber. Its 410 mg of Potassium covers 12% of the Daily Value. Its glycemic index is 70 (medium), so it raises blood sugar at a moderate pace.
Oven-baked French fries Nutrition Facts
Selected: 100 g
130
KCAL / 100G
Carbs
25g
· 9% DV
Protein
2.5g
· 5% DV
Fat
2.5g
· 3% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 75% · Protein 8% · Fat 17%
Oven-baked French fries Vitamins & Minerals
Vitamins
B6
0.18mg · 11% DV
Vitamin C
8mg · 9% DV
B3
1.2mg · 8% DV
B1
0.08mg · 7% DV
Minerals
Potassium ⭐
410mg · 12% DV
Sodium
180mg · 8% DV
Iron
1mg · 6% DV
Phosphorus
45mg · 6% DV
How Nutritious Is Oven-baked French fries?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Oven-baked French fries Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oven-baked French fries
To burn the 130 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Is Oven-baked French fries Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Oven-baked French fries Contain Allergens?
No known major allergens
Which Diets Is Oven-baked French fries Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Oven-baked French fries Fat Profile
SATURATED
0.5g
MONOUNSATURATED
1g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 18:1
Above the ideal 4:1 (18:1).
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Frequently Asked Questions About Oven-baked French fries
How can I make oven-baked French fries crispy?
Cut the potatoes evenly, soak them briefly in cold water if desired, and dry them very thoroughly. Spread them in one layer on a hot tray, since crowding traps steam and makes fries soft.
Do potatoes need to be soaked before baking fries?
Soaking is optional, but it can rinse off some surface starch and help create a crisper exterior. The important step is drying the potatoes completely before adding oil and baking.
Why do oven-baked French fries turn out soggy?
They often become soggy when the potato pieces are still wet, the tray is overcrowded, or the oven is not hot enough. Leave space between the fries and turn them once during cooking for more even browning.
What type of potato is best for oven-baked French fries?
Starchier, floury potatoes tend to produce a crisp outside with a fluffy centre. Waxy potatoes hold their shape well but may be less crisp.
When should I add oil to oven-baked French fries?
Toss dry, raw potato pieces with oil just before they go into the oven so the surface browns evenly. More oil does not automatically mean crispier fries; a light, even coating is enough.
What can I serve with oven-baked French fries for a more balanced meal?
Pair them with a protein source such as beans, chickpeas, eggs, chicken, fish, or tofu, plus vegetables or a salad. Yogurt-herb dip, unsweetened tomato sauce, or lemon-tahini sauce can add flavour without relying on heavy creamy sauces.
Are oven-baked French fries better before or after a workout?
Their carbohydrate content can make them part of a pre-workout meal, although very large or oily servings may feel uncomfortable before exercise. After training, combine them with a protein-rich food for a more balanced recovery meal.
Are oven-baked French fries healthier than deep-fried fries?
Baking usually uses less absorbed oil than deep-frying, which can make it a lighter preparation method. The overall result still depends on how much oil, salt, and sauce are used and on the serving size.
How should I store and reheat leftover oven-baked French fries?
Cool them promptly, refrigerate them in a covered container, and aim to eat them within 3 to 4 days. Reheat in the oven or an air fryer in a single layer rather than microwaving if you want them crisp again.
Can I freeze oven-baked French fries?
Yes. Let cooked fries cool completely, freeze them in a single layer first, then transfer them to a freezer-safe container. Reheat from frozen in a hot oven or air fryer for the best texture.
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Nutrition data compiled from USDA FoodData Central and scientific sources.