A medium order of Burger King french fries contains 340 calories. This serving size is considered a medium according to Burger King’s nutrition information. French fries are one of the most popular side dishes at fast food restaurants like Burger King, but they are also one of the unhealthiest menu items due to their high calorie, fat, and sodium content.
Nutrition Facts for Burger King Medium French Fries
Here are the basic nutrition facts for a medium order of Burger King french fries:
- Calories: 340
- Total Fat: 15g
- Saturated Fat: 2.5g
- Trans Fat: 0g
- Cholesterol: 0mg
- Sodium: 370mg
- Total Carbohydrates: 46g
- Dietary Fiber: 4g
- Sugars: 1g
- Protein: 4g
As you can see, the medium fries provide a significant amount of calories, fat, and sodium for a side dish. The high calorie and fat content is expected given that the fries are deep fried in vegetable oil.
Burger King French Fry Sizes
Burger King offers several different french fry sizes. The calorie content varies depending on the size you order:
| French Fry Size | Serving Size | Calories |
|---|---|---|
| Kids Fry | 1.1 oz (31g) | 110 |
| Small Fry | 2.6 oz (74g) | 230 |
| Medium Fry | 3.3 oz (94g) | 340 |
| Large Fry | 4.2 oz (119g) | 440 |
As you can see, the small size has 230 calories, while the large packs in 440 calories. When determining how many calories you are consuming, be sure to check the serving size rather than assuming that a “medium” or “large” is a standard amount.
Calorie and Fat Content of Burger King Fries vs Other Fast Food Chains
Burger King’s french fries have similar calorie and fat content when compared to other major fast food chains. Here is how they compare:
| Restaurant | French Fry Size | Calories | Total Fat (g) |
|---|---|---|---|
| Burger King | Medium | 340 | 15 |
| McDonald’s | Medium | 320 | 15 |
| Wendy’s | Medium | 380 | 19 |
| Arby’s | Medium | 356 | 18 |
McDonald’s has slightly fewer calories, but overall the medium fry sizes are fairly comparable at the major fast food chains. The calorie count ranges from 320-380 calories per medium serving.
Factors That Impact Calorie Content
There are several factors that determine the calorie content in a Burger King medium french fry:
Ingredients
The main ingredients in Burger King fries are potatoes, vegetable oil (canola oil, soybean oil, hydrogenated soybean oil, natural beef flavor [wheat and milk derivatives]*, dextrose, sodium acid pyrophosphate (maintain color), salt.
Potatoes are a starchy vegetable that contain carbohydrates. Frying adds a significant amount of fat and calories.
Preparation Method
Burger King fries are deep fried in vegetable oil. Deep frying cooks food by submerging it in hot oil. This adds a lot of calories from the oil.
Cooking Oil
Burger King uses several types of vegetable oil to fry french fries, including canola, soybean, and hydrogenated soybean oil. Oils contain 120 calories per tablespoon, so frying adds many calories.
Serving Size
As seen earlier, the more fries that are served, the more calories the order will contain. A larger serving size means more potatoes fried in oil, increasing the calorie count.
Additions and Condiments
Adding sauces or seasonings will increase the calorie content. For example, Burger King’s zesty onion rings sauce adds 50 calories per packet. While condiments add flavor, they can also add calories, sugar, and sodium.
Nutritional Value of Burger King French Fries
Despite the high calorie count, french fries also provide some nutritional value:
Carbohydrates
A medium order provides 46g of carbs, coming mostly from the potatoes. Carbs are the main source of energy for the body.
Protein
There are 4g of protein in a medium. Protein helps build and repair muscles and provides a feeling of fullness.
Vitamin C
Potatoes contain vitamin C, an antioxidant that supports immune health. A medium order provides 6% of the RDI for vitamin C.
Iron
French fries contain some iron, which carries oxygen in the blood to cells. A medium order has 6% of the RDI for iron.
Vitamin B6
There is also some vitamin B6, which supports nerve signaling and energy metabolism. A medium serving has 7% of the RDI for vitamin B6.
Health Concerns of Burger King French Fries
While french fries do provide some nutrition, there are also some important health concerns to consider with frequently eating them:
High in Calories and Fat
The 340 calories and 15 grams of fat in a medium serving make up a significant chunk of recommended daily values. Consuming too many calories can lead to weight gain and obesity over time.
Low in Essential Nutrients
Beyond carbohydrates, french fries are not a nutrient-dense food. They are low in protein, fiber, vitamins, and minerals compared to healthier vegetable choices.
High in Sodium
There are 370mg of sodium in a medium order, which is over 15% of the daily value. Excess sodium intake is linked to high blood pressure.
Fried Foods May Increase Health Risks
Some studies link eating fried foods to increased risk of heart disease and type 2 diabetes, however more research is needed on the direct health effects.
Often Paired Unhealthy Items
French fries are often eaten alongside sugary drinks and burgers high in saturated fat, further driving up calorie intakes.
Easy to Overeat
The combination of fat, salt, and carbs can make french fries very tempting to overconsume in one sitting.
Tips for Enjoying French Fries in a Healthy Way
Here are some tips to keep in mind to reduce the unhealthy impact of french fries:
- Order the small size to control portions and calories.
- Avoid frying at home and bake fries instead to reduce fat.
- Eat fries only occasionally as a treat, not daily.
- Pair fries with healthier items like grilled chicken sandwiches.
- Avoid adding extra salt or salty dipping sauces.
- Ask for fries without salt to lower the sodium content.
- Choose thick cut fries for more potato and less oil.
- Share one order of fries between multiple people.
While french fries shouldn’t be a daily indulgence, they can still be enjoyed in moderation as part of an overall healthy diet.
Healthier French Fry Alternatives
If you want a lower calorie substitute for french fries, here are some healthier options to consider:
Baked Potato Fries
Baking fries instead of frying cuts down on calories and fat. Season potatoes wedges and bake at 400°F until crispy.
Cauliflower Fried Rice
For a low carb option, cut cauliflower into small pieces and fry until golden brown and tender.
Zucchini Fries
Slice zucchini into fry shapes, coat in breadcrumbs, and bake for a veggie alternative.
Sweet Potato Fries
Swap regular potatoes for sweet potatoes. They have more vitamins, minerals, and fiber.
Air Fried French Fries
Using an air fryer reduces the amount of oil needed while still giving a crispy texture.
Conclusion
A medium order of Burger King french fries contains 340 calories and 15 grams of fat. This high calorie and fat content is typical among the major fast food chains. While french fries do provide carbohydrates, some vitamin C, iron and B vitamins, they are best enjoyed only occasionally as a treat. Choosing smaller sizes, baking instead of frying, and pairing fries with healthier items can help reduce their unhealthy impact.
