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Low-oil air fryer French fries Calories
Lower-fat, source of potassium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Low-oil air fryer French fries (150 g) has 203 calories. That works out to 135 calories per 100 g. It contains 34.7 g of carbs, 3.5 g of protein, 5.4 g of fat and 3.3 g of fiber. Its 0.4 mg of B6 covers 22% of the Daily Value. Its glycemic index is 70 (high), so it raises blood sugar quickly.
Low-oil air fryer French fries Nutrition Facts
Selected: 1 serving (medium) · 150 g
203
KCAL / 150G
Carbs
34.7g
· 13% DV
Protein
3.5g
· 7% DV
Fat
5.4g
· 7% DV
Fiber
3.3g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 69% · Protein 7% · Fat 24%
Low-oil air fryer French fries nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 203 kcal | |
| Total fat | 5.4 g | 7% |
| Saturated fat | 0.75 g | 4% |
| Trans fat | 0 g | |
| Sodium | 15 mg | 1% |
| Total carbohydrate | 34.7 g | 13% |
| Fiber | 3.3 g | 12% |
| Protein | 3.5 g | 7% |
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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How Many Calories in 1 Serving of Low-oil air fryer French fries?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 203 kcal |
| 1 cup (small) | 70 g | 95 kcal |
| 100 g | 100 g | 135 kcal |
| 1 cup (medium) | 100 g | 135 kcal |
| 1 serving (small) | 100 g | 135 kcal |
| 1 cup (large) | 140 g | 189 kcal |
| 1 serving (large) | 220 g | 297 kcal |
| 1 pack (large) | 300 g | 405 kcal |
Calculated from 135 calories per 100 g.
Frequently Asked Questions About Low-oil air fryer French fries
How do you make low-oil air fryer French fries crispy?
Dry the cut potatoes thoroughly before cooking low-oil air fryer French fries. Arrange them in a loose single layer rather than crowding the basket, and shake the basket during cooking so hot air reaches the surfaces evenly.
Which potatoes are best for low-oil air fryer French fries?
Floury, high-starch potatoes usually make the best low-oil air fryer French fries because their outsides brown readily while the centers turn tender. Cut them to a similar thickness so thinner pieces do not burn before thicker ones cook through.
Should you soak potatoes before making low-oil air fryer French fries?
Soaking is optional, but it can remove some surface starch and help low-oil air fryer French fries crisp. If you soak the cut potatoes in cold water, drain and dry them very well before adding oil and putting them in the air fryer.
Can you make low-oil air fryer French fries from frozen fries?
Yes, frozen fries work in an air fryer and usually do not need thawing first. Follow the package directions, leave room for air to circulate, and shake the basket during cooking; extra oil is often unnecessary.
Can you make low-oil air fryer French fries without oil?
Yes, you can cook low-oil air fryer French fries without adding oil, especially if you start with frozen fries that are already coated. Fresh potatoes may brown less evenly and feel drier, so a light coating helps with color and texture.
Why do low-oil air fryer French fries stick together?
Low-oil air fryer French fries stick together when the basket is overcrowded or the cut potatoes are damp. Dry them well, separate the pieces before cooking, and cook in batches if needed so air can circulate around each fry.
When should you season low-oil air fryer French fries?
Add dry seasonings such as paprika or garlic powder before cooking low-oil air fryer French fries so they cling to the lightly oiled surfaces. Add salt just before serving if you want a crisp finish, since it can draw moisture to the surface.
How do you reheat low-oil air fryer French fries?
Reheat low-oil air fryer French fries in the air fryer rather than the microwave to bring back some crispness. Spread them out and heat until hot, checking frequently so the thinner pieces do not overbrown.
Are low-oil air fryer French fries healthier than deep-fried fries?
Generally, yes: low-oil air fryer French fries use less added oil than deep-fried fries. Homemade fries made from potatoes with a little oil are minimally processed, while heavy seasoning or salty dips can add a lot of sodium.
What can you serve with low-oil air fryer French fries?
Low-oil air fryer French fries go well with grilled vegetables, salads, veggie burgers, or baked fish. For a dip, try plain yogurt with herbs or a tomato-based sauce; serving them alongside protein and vegetables makes a more balanced meal.
Low-oil air fryer French fries Vitamins & Minerals
Vitamins
B6
0.38mg · 22% DV
B3
2.03mg · 13% DV
Vitamin C
11.25mg · 13% DV
B5
0.57mg · 11% DV
Minerals
Copper
0.18mg · 20% DV
Potassium ⭐
585mg · 17% DV
Phosphorus
93mg · 13% DV
Manganese
0.24mg · 10% DV
Sodium
15mg · 1% DV
Low-oil air fryer French fries Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Low-oil air fryer French fries
To burn the 203 calories in 1 serving (medium) (150 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.
What is Low-oil air fryer French fries?
Low-oil air fryer French fries are potato sticks or wedges cooked with a small amount of oil in circulating hot air. They’re a home-friendly take on the familiar fries tradition associated with Belgium and France, and are now an easy side dish in kitchens around the world. The outside can turn lightly crisp while the centre stays soft, with seasoning bringing out the potato’s savoury flavour.
Serve them alongside burgers, grilled meat or vegetables, or offer ketchup or a garlic dip on the side. They’re mainly a carbohydrate food, with some fibre and potassium from the potatoes, and are lower in fat than deep-fried fries; a 100 g portion has 3.6 g of fat. For a lighter plate, use just enough oil to coat the potatoes and add a fresh salad.
How Nutritious Is Low-oil air fryer 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.
Is Low-oil air fryer 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 Low-oil air fryer French fries Contain Allergens?
No known major allergens
Which Diets Is Low-oil air fryer 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
Low-oil air fryer French fries Fat Profile
SATURATED
0.75g
MONOUNSATURATED
2.47g
POLYUNSATURATED
1.35g
Omega 6:3 ratio 25.4:1
Above the ideal 4:1 (25.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.