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French fries (low oil) Calories
Potato strips fried with less oil, lower fat and calories than classic fries.
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
100 g of French fries (low oil) has 175 calories. It contains 32 g of carbs, 2.5 g of protein, 4.5 g of fat and 2.8 g of fiber. Its 420 mg of Potassium covers 12% of the Daily Value. Its glycemic index is 75 (high), so it raises blood sugar quickly.
What is French fries (low oil)?
French fries (low oil) are potato strips cooked with less oil than traditional deep-fried fries, often in an oven or air fryer, though they can also be made in a pan. They aim for crisp edges and a tender centre, with the result depending on the cooking method and cut.
Fries are a familiar side in many places, served with burgers, grilled foods or sandwiches, and often accompanied by ketchup or another dip. They are mainly a source of carbohydrates and typically contain less fat than classic fries, but remain an energy-dense potato side. A 100 g serving provides 175 calories. For a more balanced meal, pair them with vegetables and a protein-rich main rather than relying on them as the whole meal.
French fries (low oil) Nutrition Facts
Selected: 100 g
175
KCAL / 100G
Carbs
32g
· 12% DV
Protein
2.5g
· 5% DV
Fat
4.5g
· 6% DV
Fiber
2.8g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 72% · Protein 6% · Fat 22%
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French fries (low oil) Vitamins & Minerals
Vitamins
B6
0.18mg · 11% DV
Vitamin C
8mg · 9% DV
B1
0.09mg · 8% DV
B3
1.2mg · 8% DV
Minerals
Potassium ⭐
420mg · 12% DV
Sodium
210mg · 9% DV
Phosphorus
45mg · 6% DV
Copper
0mg · 0% DV
How Nutritious Is French fries (low oil)?
Nutrient density
Low
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.
French fries (low oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off French fries (low oil)
To burn the 175 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 French fries (low oil) Processed?
NOVA 3
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 French fries (low oil) Contain Allergens?
No known major allergens
Which Diets Is French fries (low oil) Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
French fries (low oil) Fat Profile
SATURATED
1g
MONOUNSATURATED
2g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 25:1
Above the ideal 4:1 (25:1).
Compare French fries (low oil)
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Frequently Asked Questions About French fries (low oil)
How do you make low-oil French fries crispy?
To make low-oil French fries crispy, dry the cut potatoes thoroughly and spread them in a single layer so hot air can circulate. Turn them during cooking; overcrowding traps steam and leaves the fries soft.
Can you make low-oil French fries in an air fryer?
Yes, an air fryer works well for low-oil French fries. Toss the potato strips with a little oil, arrange them without packing the basket, and shake the basket partway through so they brown more evenly.
Which potatoes are best for low-oil French fries?
Floury, high-starch potatoes are usually best for low-oil French fries because their drier interiors turn fluffy while the outside browns. Waxy potatoes hold their shape well but may not develop the same crisp exterior.
Should you soak potatoes before making low-oil French fries?
You can soak cut potatoes in cold water to wash off some surface starch, which may help them brown more evenly. Dry them very well afterward; wet potato strips tend to steam instead of crisp.
Why do low-oil French fries come out soggy?
Low-oil French fries often turn soggy when the potato strips are damp, piled together, or not cooked long enough to drive off moisture. Dry them, leave space between pieces, and avoid covering them while hot.
How do you reheat low-oil French fries without making them soft?
Reheat low-oil French fries in an oven or air fryer, spread out in one layer. These methods help restore a crisp surface; a microwave heats them quickly but usually makes the texture soft.
Can you freeze homemade low-oil French fries?
Yes, you can freeze homemade low-oil French fries, though they may lose some crispness after thawing. Freeze them in a single layer first, then transfer them to a sealed freezer container and reheat straight from frozen.
What oil works best for low-oil French fries?
A neutral oil that tolerates high heat, such as canola or sunflower oil, suits low-oil French fries. Coat the potato strips lightly and evenly rather than pouring oil into the pan or basket.
Are low-oil French fries healthier than deep-fried fries?
Usually, yes: low-oil French fries are made with less oil than fries cooked by deep-frying. They are still fried potatoes, so keep the salt moderate and pair them with vegetables or a protein-rich main.
What should you serve with low-oil French fries?
Low-oil French fries go well with grilled fish, chicken, or a bean-based burger, plus a salad or other vegetables. Serving them with a protein and produce makes a more balanced meal than having fries alone.
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Nutrition data compiled from USDA FoodData Central and scientific sources.