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Crispy outside, soft inside; fried potato wedges with elevated calories and fat from frying.
CALORIES
GI
POTASSIUM
FIBER
Selected: 100 g
274
KCAL / 100G
Carbs
35.2g
· 51%
Protein
3.4g
· 5%
Fat
13.6g
· 44%
Fiber
3.8g
Vitamins
B6
0.3mg · 18% DV
B3
1.9mg · 12% DV
Vitamin E
1.6mg · 11% DV
B1
0.11mg · 9% DV
Minerals
Potassium ⭐
520mg · 15% DV
Sodium
280mg · 12% DV
Phosphorus
82mg · 12% DV
Iron
1mg · 6% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
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.
No known major allergens
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
SATURATED
1.8g
MONOUNSATURATED
6.1g
POLYUNSATURATED
3.4g
Omega 6:3 ratio 64:1
Above the ideal 4:1 (64:1).
Baking usually gives you more control and a lighter result, while deep-frying makes them crisp faster but can lead to more oil absorption. For a less greasy texture, spread them out well and cook at high heat.
Soaking the cut potatoes briefly and drying them thoroughly helps remove excess surface starch and improves browning. Avoid overcrowding the tray or pan, because trapped steam softens the exterior.
They tend to absorb more oil when cooked at too low a temperature. Wet surfaces also encourage oil uptake, so drying the wedges well before cooking makes a noticeable difference.
Most dry spices keep a fresher flavor when added after cooking, because they are less likely to burn. Salt can be used lightly before cooking and adjusted again at the end.
Pairing them with a protein source like eggs, yogurt-based dip, beans, or grilled tofu can make the meal more filling and balanced. Adding vegetables also helps round it out.
Before training, a large or greasy portion may feel heavy for some people. After training, they can fit better when paired with a protein-rich food.
Eating them at night is not automatically harmful; the bigger issue is portion size and what else you eat with them. Some people may find fatty foods less comfortable close to bedtime.
Yes, cooked wedges can be cooled and frozen for later use. Reheating them in the oven or air fryer usually restores texture better than the microwave.
As they sit, moisture moves to the surface and reduces crispness. Reheating with dry, high heat can help bring some of that texture back.
People who are sensitive to rich or fatty foods may find them harder to digest, especially in large portions. If they are heavily salted, those watching their sodium intake should also be more mindful.
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Nutrition data compiled from USDA FoodData Central and scientific sources.