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Deep-fried potato strips, high in carbs and fat
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Fried potato sticks (117 g) has 365 calories. That works out to 312 calories per 100 g. It contains 48.4 g of carbs, 4 g of protein, 17.5 g of fat and 4.4 g of fiber. Its 0.4 mg of B6 covers 21% of the Daily Value. Its glycemic index is 75 (high), so it raises blood sugar quickly.
Selected: 1 serving (medium) · 117 g
365
KCAL / 117G
Carbs
48.4g
· 18% DV
Protein
4g
· 8% DV
Fat
17.5g
· 22% DV
Fiber
4.4g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 53% · Protein 4% · Fat 43%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 365 kcal | |
| Total fat | 17.5 g | 22% |
| Saturated fat | 2.69 g | 13% |
| Trans fat | 0.09 g | |
| Sodium | 246 mg | 11% |
| Total carbohydrate | 48.4 g | 18% |
| Fiber | 4.4 g | 16% |
| Protein | 4 g | 8% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 117 g | 365 kcal |
| 1 piece (small) | 35 g | 109 kcal |
| 1 pack (mini) | 45 g | 140 kcal |
| 1 piece (medium) | 70 g | 218 kcal |
| 1 cup (shredded) | 75 g | 234 kcal |
| 1 pack (small) | 90 g | 281 kcal |
| 100 g | 100 g | 312 kcal |
| 1 serving (large) | 160 g | 499 kcal |
| 1 pack (large) | 180 g | 562 kcal |
Calculated from 312 calories per 100 g.
To make fried potato sticks crispy, rinse or soak the cut potatoes to remove surface starch, then dry them thoroughly before frying. Fry in uncrowded batches so the oil stays hot, and salt them while they are still warm.
Floury, high-starch potatoes are usually best for fried potato sticks because they brown well while staying soft inside. Choose firm potatoes without sprouts or green patches; waxy potatoes tend to produce a denser, less fluffy center.
Fried potato sticks turn soggy when the potatoes are wet, the oil is not hot enough, or too many pieces are fried at once. Dry the cut potatoes well and fry smaller batches to help the outside crisp up.
Yes, soaking cut potatoes in cold water can remove excess surface starch and help fried potato sticks crisp more evenly. Drain and dry them thoroughly before they touch hot oil, since leftover water causes splattering and softens the crust.
Reheat fried potato sticks in a hot oven or air fryer, spread in a single layer. A microwave warms them quickly but traps steam, so the sticks usually come out soft rather than crisp.
Yes, fried potato sticks can be frozen after they have cooled, although their texture may be less crisp after thawing. Freeze them in an airtight container and reheat directly in an oven or air fryer for a better finish.
A neutral oil with a high smoke point, such as canola or sunflower oil, works well for fried potato sticks. Avoid oils that smoke easily, and discard frying oil if it smells rancid, looks unusually dark, or foams excessively.
Fried potato sticks can absorb more oil when the oil is too cool or the pan is overcrowded. Let the oil heat properly, fry in batches, and drain the cooked sticks briefly on a rack or paper towel.
Fried potato sticks are essentially the same kind of food as French fries: potatoes cut into strips and fried. The name and cut size vary by country and restaurant, and thicker cuts generally have a softer center.
You can make fried potato sticks in an air fryer by drying the cut potatoes, tossing them lightly with oil, and arranging them in a single layer. Shake or turn them during cooking so they brown evenly.
Vitamins
B6
0.35mg · 21% DV
Vitamin E
1.87mg · 12% DV
B3
1.99mg · 12% DV
B1
0.13mg · 11% DV
Minerals
Potassium ⭐
677mg · 20% DV
Phosphorus
111mg · 16% DV
Copper
0.14mg · 16% DV
Sodium
246mg · 11% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 365 calories in 1 serving (medium) (117 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.
Fried potato sticks are potatoes cut into strips and cooked in hot oil, whether in a home pan or a fryer. They are familiar as fries in fast-food meals and restaurant menus around the world, though the cut and thickness can vary.
The outside is crisp and golden, while the centre stays soft. They are commonly served alongside burgers, sandwiches or grilled dishes, and often eaten with ketchup or another dipping sauce. Their nutritional profile is led by the potato’s carbohydrates and the oil used for frying; a 100 g portion contains 15 g of fat. For a lighter meal, keep the serving modest and pair it with a salad or other fresh vegetables.
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.
Low
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.
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
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
2.69g
MONOUNSATURATED
7.14g
POLYUNSATURATED
4.68g
Omega 6:3 ratio 50.7:1
Above the ideal 4:1 (50.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.