French Fries
The most popular fast food, but it combines fast-absorbed starch with oils heated to high temperatures, giving it a high glycemic index (75) and dense calories that have a strong effect on insulin.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Keep it for occasional treats and very small portions; eat a large salad or grilled protein first to slow the absorption of its fat and starch.
Best preparation methods
Make them at home: cut potatoes with the skin on and cook them in an air fryer with one tablespoon of olive oil to reduce calories and oxidised oils.
Important Nutritional Note
For people with diabetes or insulin resistance, it is always recommended to consider the total glycemic load (GL) of the meal rather than relying on the glycemic index alone.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (100 g) |
|---|---|---|
| Calories | 312 kcal | 312 kcal |
| Protein | 3.4 g | 3.4 g |
| Carbohydrate | 41 g | 41 g |
| Available carbohydrate | 37.2 g | 37.2 g |
| Fat | 15 g | 15 g |
| Dietary fibre | 3.8 g | 3.8 g |
| Insulin index | 74 · clinically tested (Holt / Bao) | |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Potatoes & tubers with a glycemic index (4), it ranks 3 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Are French Fries good for weight loss?
It can be included in moderation: it contains 3.8 g of fibre per 100 g, which supports fullness, and a 100 g portion gives 312 kcal.
How do French Fries affect blood sugar?
Its glycemic index is 75 (High), a clinically reviewed estimate rather than a laboratory measurement. A typical 100 g portion has a glycemic load of 27.9 (High), so it is best to reduce or split the portion and combine it with protein and fibre.
What is the nutritional value of a typical portion of French Fries?
A typical 100 g portion of French Fries provides about 312 kcal, 3.4 g protein, 41 g carbohydrate, 15 g fat and 3.8 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.