French fries are a beloved food for many people. When eating out, french fries are often deep fried in unhealthy oils and loaded with extra fat, calories, and sodium. However, french fries made at home can be a bit healthier when baked in the oven and made with healthier ingredients. But are homemade french fries actually good for you? Let’s take a deeper look at the nutrition facts.
Are french fries healthy?
In general, french fries are not considered a healthy food. According to the USDA, a typical serving of french fries contains:
| Nutrition Facts for French Fries (70g) |
|---|
| Calories: 228 |
| Total Fat: 12g |
| Saturated Fat: 2.4g |
| Trans Fat: 0.4g |
| Cholesterol: 0mg |
| Sodium: 152mg |
| Total Carbohydrate: 26g |
| Dietary Fiber: 2.6g |
| Sugars: 0.6g |
| Protein: 3g |
As you can see, a single serving of french fries is high in calories, fat, sodium, and carbs while being low in nutrients. The high amount of refined carbs and fat can spike blood sugar and cholesterol levels. The high sodium content can also drive up blood pressure in some people.
So in their traditional deep fried fast food form, french fries are definitively not a healthy choice. The cooking method of frying in hydrogenated oils leads to the formation of trans fats, which are highly unhealthy and linked to heart disease and stroke.
Are baked french fries healthier?
Baked french fries are often touted as a healthier alternative. By baking instead of frying, you avoid the formation of trans fats that occurs during deep frying. Baking also reduces the overall fat and calorie content compared to deep fried fries.
However, baked french fries are still high in simple carbs and not optimal nutritionally. According to the USDA, here are the nutrition facts for a 70g serving of baked french fries:
| Nutrition Facts for Baked French Fries (70g) |
|---|
| Calories: 130 |
| Total Fat: 4g |
| Saturated Fat: 0.5g |
| Trans Fat: 0g |
| Cholesterol: 0mg |
| Sodium: 152mg |
| Total Carbohydrate: 23g |
| Dietary Fiber: 2.4g |
| Sugars: 0.7g |
| Protein: 2.2g |
Baked french fries have roughly half the calories and fat compared to fried fries. However, they still contain a high amount of refined carbohydrates and salt. So while baked fries are an improvement over fried, they should still only be eaten in moderation as part of an overall healthy diet.
Nutrition of homemade french fries
Making french fries at home allows you to control the ingredient quality and cooking method. This gives you the potential to boost nutrition versus store bought versions. Here are some tips for making healthier homemade french fries:
– Use healthier oils: Opt for heart healthy cooking oils like avocado oil or olive oil instead of vegetable or hydrogenated oils. Avoid using oils high in inflammatory omega-6s.
– Bake don’t fry: Baking fries avoids the formation of trans and saturated fats that occurs during frying. Baking also reduces overall calories.
– Go for sweet potatoes: Sweet potato fries pack more fiber, vitamins A and C, and anthocyanins. The natural sugars also cause less of a blood sugar spike.
– Use fresh herbs: Flavor fries with fresh herbs like rosemary, thyme, and oregano instead of salt for a sodium-free flavor boost.
– Portion control: Be mindful of portion sizes, as even healthy homemade fries can add up calorically when overconsumed.
Sweet potato fries
Replacing white potatoes with sweet potatoes is one of the easiest nutrition upgrades for homemade fries. Here is how 3.5 ounces (100g) of sweet potato fries compares nutritionally to white potato fries:
| Nutrition per 100g | Sweet Potato Fries | White Potato Fries |
|---|---|---|
| Calories | 90 | 312 |
| Fat | 0.1g | 15g |
| Carbs | 21g | 48g |
| Fiber | 3g | 3g |
| Sugars | 4g | 0.9g |
| Protein | 1.6g | 4g |
| Vitamin A | 28,058 IU | 0 IU |
| Vitamin C | 2.4mg | 16.4mg |
As you can see, sweet potato fries contain way more vitamin A and less fat and calories than white potato fries. The extra fiber and antioxidants like vitamin C also boost the nutrition profile.
Healthiest oils for frying at home
Choosing the right cooking oil is key to boosting nutrition for homemade fries. Here are some of the top oils to use:
Avocado oil
Avocado oil has a very high smoke point of 520°F, making it one of the best oils for high heat frying. It’s low in inflammatory omega-6s and high in monounsaturated fats that support heart health. Avocado oil also has a mild flavor that works well for french fries.
Coconut oil
Coconut oil is 90% saturated fat, but the types of fats (medium chain triglycerides) are metabolized differently than animal fats. Coconut oil has antimicrobial and antioxidant properties. It has a smoke point of 350°F.
Olive oil
A heart healthy staple of the Mediterranean diet, olive oil is full of anti-inflammatory antioxidants. It’s not ideal for frying due to a low smoke point, but can be used for oven baked fries. Be sure to use high quality extra virgin olive oil.
Avocado oil
Lard or tallow from grass-fed cows is an oft-forgotten traditional frying oil. These animal fats contain cholesterol, but are also nutrient dense and handle heat well. Make sure to use humanely raised, organic sources.
Ghee
Ghee is a clarified form of butter that has a high smoke point of 485°F. Ghee contains vitamins A, E, K as well as butyric acid, a short chain fatty acid beneficial for gut health. Use organic ghee from grass-fed cows.
Homemade french fry recipe
This recipe shows how to make baked sweet potato fries at home using healthy ingredients:
Ingredients
– 2 medium sweet potatoes, cut into wedges
– 2 Tbsp avocado oil or olive oil
– 1 tsp paprika
– 1 tsp garlic powder
– 1/2 tsp sea salt
– 1/4 tsp black pepper
Instructions
1. Preheat oven to 425°F. Line a baking sheet with parchment paper.
2. Cut sweet potatoes into wedges about 1/4 to 1/2 inch thick.
3. In a bowl, toss sweet potato wedges with avocado oil, paprika, garlic powder, salt and pepper until coated.
4. Arrange wedges in a single layer on prepared baking sheet. Make sure not to overcrowd.
5. Bake for 20 to 25 minutes until crisped and lightly browned, flipping halfway through.
6. Serve immediately while still warm and crispy. Enjoy with homemade aioli or ketchup for dipping.
This recipe uses anti-inflammatory avocado oil, fiber-rich sweet potatoes, and mineral rich pink Himalayan sea salt to maximize nutrition. Baking instead of frying reduces calorie content as well. Enjoy these healthy fries as a side to a protein packed meal.
Are air fried french fries healthy?
Air fryers have become popular kitchen gadgets for making healthier “fried” foods. These small convection ovens cook foods by circulating super hot air instead of oil. But are air fried french fries actually healthy? Let’s compare air fried fries to other cooking methods.
Air fried vs deep fried
Deep frying submerges foods in hot oil, allowing for rapid heat transfer and a crispy exterior. But dunking starch-heavy potatoes in oil leads to a french fry soaked in fat and calories. According to McDonald’s nutrition info, a small serving of their deep fried fries contains:
| McDonald’s French Fries (small) | Calories | Fat (g) |
|---|---|---|
| Fried in vegetable oil | 230 | 11 |
Air frying creates a similar crispiness to deep frying, but using just a mist of oil. This significantly reduces the fat and calorie content. The same portion of fries air fried contains:
| Air Fried French Fries (small) | Calories | Fat (g) |
|---|---|---|
| Air fried with 1 tsp avocado oil | 150 | 2.5 |
As you can see, air frying reduces fat intake by nearly 80% and slashes calories compared to deep frying the same portion.
Air fried vs. baked
Baking fries in the oven avoids oil altogether, but can dry out potatoes. Air frying mimics the crispiness of frying better than baking. Here is a comparison of air fried vs. baked fries:
| Cooking Method (small portion) | Calories | Fat (g) |
|---|---|---|
| Air fried with 1 tsp avocado oil | 150 | 2.5 |
| Baked with no oil | 120 | 0.5 |
The small amount of oil for air frying results in only slightly more fat and calories than no oil baking. But the air frying yields a crispier, more appetizing texture.
So air frying is the healthiest way to achieve crispy, tasty fries at home. But no matter how they are prepared, potatoes should still be enjoyed in moderation as part of an overall nutritious diet.
Healthy french fry substitutes
If you’re looking to ditch potatoes altogether, here are some healthier veggie-based french fry substitutes to try:
Cauliflower
Cauliflower florets mimic the look and taste of traditional fries, but pack way more nutrition. Cauliflower is low in carbs and high in cancer-fighting compounds like sulforaphane.
Broccoli
Chopped broccoli crowns can be tossed in oil and spices and roasted into crisp fry look-alikes. You’ll get a dose of immune-boosting vitamin C.
Carrots
Beta-carotene rich carrots bake up crispy and naturally sweet. They pack cancer fighting antioxidants. Shred them with a julienne peeler for fry shaped veggie goodness.
Beets
This colorful root veggie makes a nutrient dense faux fry. Beets are high in folate, manganese, and nitrates that boost blood flow. Shred or cut into wedges before roasting.
Jicama
Jicama is a Mexican root vegetable with an apple-like crunchy flesh. Shoestring cut jicama fries provide prebiotic fiber to feed your gut flora.
Plantains
Fried green plantain chips are a Caribbean staple, but roasting ripe plantain slices mimics a sweet potato fry flavor. They are high in mood-boosting serotonin.
So next time you get a french fry craving, try one of these healthier plant-based swaps loaded with vitamins, minerals, and antioxidants. Your body will thank you.
Are potato fries part of a healthy diet?
While homemade french fries can be optimized for nutrition, should any form of fries have a regular place in a healthy diet? According to nutrition experts, occasional fries in moderation can be okay, but they should not be a dietary staple. Here’s why:
Blood sugar
The starch in fries ranks high on the glycemic index. This means they cause faster rising blood sugar than other whole foods. Rapidly spiking blood sugar leads to energy crashes and promotes insulin resistance, obesity, and diabetes when consumed regularly.
Nutrient density
Potatoes are not particularly high in nutrients compared to other vegetables. Nutrition powerhouses like broccoli or kale are lower glycemic and packed with vitamins, minerals, and antioxidants missing from fries.
Fried risks
Even “healthier” oven baked fries should not replace other modes of potato cooking like mashing or roasting whole. Any kind of frequent frying can displace other more nutritious cooking methods in the diet.
The bottom line is that the high fat, starch, and sodium of any french fries make them a treat food, not a health food. Homemade fries in moderation can be a better option than fast food versions, but should still not be a dietary staple. For the best nutrition, get your potato fix from mashed, roasted, or boiled potato dishes instead of fries.
Conclusion
Homemade french fries can be optimized for nutrition by using heart healthy oils, switching to sweet potatoes, and baking instead of frying. But no preparation of french fries is truly a health food due to their high glycemic load, low nutrient density, and risks of frying. Enjoy homemade fries in moderation along with a balanced, whole food diet for the best nutrition. Replace fries with more nutrient dense roasted, mashed, or boiled potato dishes whenever possible. And explore lower glycemic veggies like cauliflower or jicama for even healthier oven baked fry alternatives.