Ready & Packaged Foods
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Crispy outside, soft inside; energy-dense fried potato side
CALORIES
GI
POTASSIUM
FIBER
Selected: 100 g
312
KCAL / 100G
Carbs
41.2g
· 52%
Protein
3.4g
· 4%
Fat
15.2g
· 44%
Fiber
4.1g
Vitamins
B6
0.3mg · 18% DV
B3
1.8mg · 11% DV
B1
0.11mg · 9% DV
B5
0.45mg · 9% DV
Minerals
Potassium ⭐
520mg · 15% DV
Sodium
280mg · 12% DV
Phosphorus
78mg · 11% DV
Iron
1mg · 6% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
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.
No known major allergens
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
2.3g
MONOUNSATURATED
6.1g
POLYUNSATURATED
3.6g
Omega 6:3 ratio 68:1
Above the ideal 4:1 (68:1).
Oven cooking usually gives more even browning and can limit extra added fat. Deep-frying makes them crispier, but they also tend to absorb more oil.
Soaking cut potatoes briefly to remove some surface starch, then drying them well, helps a lot. Spacing them out and cooking at high heat also improves crispness.
Usually no; cooking from frozen gives a better texture because thawing can leave too much surface moisture. If the package gives instructions, follow those first.
Common causes are low cooking temperature, overcrowding the tray, or leaving them covered after cooking. Trapped steam softens the exterior quickly.
Pairing them with a protein source such as beans, tofu, eggs, or yogurt-based dip plus vegetables makes the meal more balanced. That combination is often more filling than wedges alone.
Large, fatty portions may feel heavy before exercise for some people. They are often easier to tolerate after training or as part of a meal with a protein source.
Yes, if they were cooled promptly and stored in the fridge, they can be reheated safely. An oven or air fryer usually restores texture better than a microwave.
Cooked wedges generally keep for up to 3 days in a sealed container in the refrigerator. Let them cool before storing, but do not leave them at room temperature for too long.
Not automatically; the main difference is shape and surface area, which affects texture more than nutrition. The cooking method and how much oil is used matter more.
People trying to limit highly processed foods or overall energy intake may want to eat them less often. Those watching sodium should also check the label, since prepared versions can be salty.
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Nutrition data compiled from USDA FoodData Central and scientific sources.