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Oven-baked low-oil fries Calories
Lower in fat than deep-fried fries, provides potassium from potatoes
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Oven-baked low-oil fries (120 g) has 179 calories. That works out to 149 calories per 100 g. It contains 31 g of carbs, 3 g of protein, 5 g of fat and 3.4 g of fiber. Its 0.3 mg of B6 covers 20% of the Daily Value. Its glycemic index is 70 (high), so it raises blood sugar quickly.
Oven-baked low-oil fries Nutrition Facts
Selected: 1 serving (medium) · 120 g
179
KCAL / 120G
Carbs
31g
· 11% DV
Protein
3g
· 6% DV
Fat
5g
· 6% DV
Fiber
3.4g
· 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%
Oven-baked low-oil fries nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 179 kcal | |
| Total fat | 5 g | 6% |
| Saturated fat | 0.66 g | 3% |
| Trans fat | 0 g | |
| Sodium | 216 mg | 9% |
| Total carbohydrate | 31 g | 11% |
| Fiber | 3.4 g | 12% |
| Protein | 3 g | 6% |
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 Oven-baked low-oil fries?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 179 kcal |
| 1 ounce (small) | 28 g | 42 kcal |
| 1 piece (mini) | 35 g | 52 kcal |
| 1 piece (small) | 70 g | 104 kcal |
| 1 cup (medium) | 90 g | 134 kcal |
| 100 g | 100 g | 149 kcal |
| 1 serving (large) | 180 g | 268 kcal |
| 2 cup (double) | 180 g | 268 kcal |
| 1 pack (large) | 200 g | 298 kcal |
Calculated from 149 calories per 100 g.
Frequently Asked Questions About Oven-baked low-oil fries
How do you make oven-baked low-oil fries crispy?
For crisp oven-baked low-oil fries, dry the cut potatoes thoroughly and spread them in a single layer on a preheated tray. Leave space between pieces so they roast rather than steam, and turn them partway through cooking.
Do you need to parboil potatoes for oven-baked low-oil fries?
No, parboiling is optional for oven-baked low-oil fries. Briefly boiling the cut potatoes can soften the centers, but drain and dry them well before adding oil so their surfaces can brown in the oven.
Why do oven-baked low-oil fries brown unevenly?
Oven-baked low-oil fries brown unevenly when the pieces are different sizes or sit in hot and cool spots on the tray. Cut them evenly and rotate the tray during cooking for more consistent results.
Can you make oven-baked low-oil fries with frozen potatoes?
Yes, you can bake frozen potatoes as oven-baked low-oil fries, but they may already contain oil or seasoning. Spread them out while still frozen and follow the package cooking directions for the best texture.
What oil works best for oven-baked low-oil fries?
A neutral oil that tolerates high oven heat, such as canola or sunflower oil, works well for oven-baked low-oil fries. Use just enough to coat the potato pieces lightly rather than leaving oil pooled on the tray.
Should you use parchment paper for oven-baked low-oil fries?
You can use parchment paper for oven-baked low-oil fries to make cleanup easier, but it can limit direct contact with the hot tray. For stronger browning, use a lightly oiled metal tray and avoid crowding it.
When should you season oven-baked low-oil fries?
Add dry seasonings such as paprika or garlic powder before baking oven-baked low-oil fries so they stick to the lightly oiled potatoes. Salt can go on before or after baking; adding it at the end helps keep the surface dry.
How do you reheat oven-baked low-oil fries without making them soggy?
Reheat oven-baked low-oil fries in a hot oven or air fryer, spread out in one layer. This restores some crispness; a microwave warms them quickly but tends to make the potatoes soft.
Are oven-baked low-oil fries healthier than deep-fried fries?
Usually, yes: oven-baked low-oil fries use less added oil than deep-fried fries. They are still potatoes, so serve a sensible portion and pair them with a protein and vegetables for a more balanced meal.
What goes well with oven-baked low-oil fries?
Oven-baked low-oil fries pair well with grilled vegetables, fish, eggs, or a bean burger. A yogurt-based dip or a simple salad also complements them without making the meal feel as heavy as serving them with another fried food.
Oven-baked low-oil fries Vitamins & Minerals
Vitamins
B6
0.34mg · 20% DV
B3
1.8mg · 11% DV
Vitamin C
9.6mg · 11% DV
B1
0.11mg · 9% DV
Minerals
Potassium ⭐
516mg · 15% DV
Copper
0.13mg · 14% DV
Phosphorus
70mg · 10% DV
Sodium
216mg · 9% DV
Oven-baked low-oil fries Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oven-baked low-oil fries
To burn the 179 calories in 1 serving (medium) (120 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 Oven-baked low-oil fries?
Oven-baked low-oil fries are potato strips tossed with a small amount of oil and baked until browned. They offer a home-cooked take on the familiar European-style fry: the edges can turn crisp while the centres stay tender, with seasoning ranging from simple salt to herbs or spices. They work as a side for burgers, grilled foods or a plant-based meal, and can also be served with eggs or a dip.
Potatoes bring carbohydrates, some fibre and potassium; baking with little oil makes these lower in fat than deep-fried fries. For a more filling plate, pair them with vegetables and a protein source, and use just enough oil to coat the potatoes rather than pooling it on the tray.
How Nutritious Is Oven-baked low-oil 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 Oven-baked low-oil 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 Oven-baked low-oil fries Contain Allergens?
No known major allergens
Which Diets Is Oven-baked low-oil 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
Oven-baked low-oil fries Fat Profile
SATURATED
0.66g
MONOUNSATURATED
2.1g
POLYUNSATURATED
1.44g
Omega 6:3 ratio 34.5:1
Above the ideal 4:1 (34.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.