French fries are a beloved side dish, snack, and comfort food for many. Their crispy outside and fluffy interior make them hard to resist. But like many fried foods, French fries can also be high in calories and fat if not prepared carefully. So how many calories are actually in just one French fry? The answer depends on a few key factors.
Factors That Affect French Fry Calories
Several variables determine the calorie content of a single French fry:
Fry Size
Larger fries contain more calories than smaller fries. The typical McDonald’s medium French fry is 4.4 ounces and contains 340 calories. That’s about 77 calories per ounce. A large McDonald’s fry is 5.4 ounces and 420 calories, or 78 calories per ounce. Clearly, longer and wider fries will pack in more calories.
Potato Type
The type of potato used also impacts calorie content. Russet potatoes are starchy with a higher carb count than waxy potatoes. Since carbs convert to sugars when fried, russet fries generally have a higher calorie count. Waxy potatoes like red and Yukon Gold have fewer carbs.
Cooking Method
Fries cooked by deep frying absorb more oil than oven baked fries. The more oil absorbed, the higher the fat and calorie content. Air fryer and oven fries typically have 25-30% less calories than deep fried.
Oil Used
The type of frying oil impacts calorie density. Fries cooked in heart-healthy oils like avocado, sunflower, or olive oil absorb less than fries cooked in oils high in saturated fat like coconut, palm, or peanut oil.
Seasonings and Toppings
Seasoned fries or those with toppings like chili, cheese, bacon, etc. add extra calories on top of the base fry. Seasonings alone don’t add many calories, but high-fat toppings quickly ratchet up the totals.
Calorie Ranges for Common Portion Sizes
Now that we know what factors impact calorie totals, here are some typical per fry calorie counts:
Medium McDonald’s French Fry
There are about 77 calories per ounce in a medium McDonald’s fry. With the average medium fry weighing 4.4 ounces, that equals:
– 77 calories per ounce
– 4.4 ounces per medium fry
– 77 x 4.4 = 339 calories per medium fry
– 339 calories per fry / 19 fries per medium order = 17.8 calories per single McDonald’s medium fry
Large McDonald’s French Fry
There are about 78 calories per ounce in a large McDonald’s fry. With the average large fry weighing 5.4 ounces, that equals:
– 78 calories per ounce
– 5.4 ounces per large fry
– 78 x 5.4 = 421 calories per large fry
– 421 calories per fry / 25 fries per large order = 16.8 calories per single McDonald’s large fry
Medium Burger King French Fry
There are about 90 calories per ounce in a Burger King medium fry. With the average medium fry weighing 5.1 ounces, that equals:
– 90 calories per ounce
– 5.1 ounces per medium fry
– 90 x 5.1 = 459 calories per medium fry
– 459 calories per fry / 19 fries per medium order = 24.2 calories per single Burger King medium fry
Large Burger King French Fry
There are about 82 calories per ounce in a Burger King large fry. With the average large fry weighing 6.8 ounces, that equals:
– 82 calories per ounce
– 6.8 ounces per large fry
– 82 x 6.8 = 557 calories per large fry
– 557 calories per fry / 25 fries per large order = 22.3 calories per single Burger King large fry
Medium Wendy’s French Fry
There are about 86 calories per ounce in a Wendy’s medium fry. With the average medium fry weighing 4.4 ounces, that equals:
– 86 calories per ounce
– 4.4 ounces per medium fry
– 86 x 4.4 = 379 calories per medium fry
– 379 calories per fry / 19 fries per medium order = 19.9 calories per single Wendy’s medium fry
Large Wendy’s French Fry
There are about 86 calories per ounce in a Wendy’s large fry. With the average large fry weighing 5.8 ounces, that equals:
– 86 calories per ounce
– 5.8 ounces per large fry
– 86 x 5.8 = 499 calories per large fry
– 499 calories per fry / 25 fries per large order = 20 calories per single Wendy’s large fry
Calories in Thicker Fries from Restaurants
French fries from restaurants known for thicker fries generally contain more calories per fry. Here are some estimates:
Five Guys
A Five Guys regular fry ranges from 544-876 calories. With approximately 17-25 fries per order, that’s 21-50 calories per fry.
In-N-Out
An In-N-Out small fry is about 180 calories with 15 fries, so 12 calories per fry. A medium is 300 calories with approximately 23 fries, or 13 calories each.
Steak ‘n Shake
One large Steak ‘n Shake fry serving has 510 calories and around 30 fries. That comes out to about 17 calories per fry.
Red Robin
One small order of bottomless fries from Red Robin has 360 calories. With roughly 20 fries per small serving, that’s approximately 18 calories per fry.
Calories in Homemade Air Fried French Fries
When making fries at home, air fryers produce slightly lower calorie fries than deep frying. Here is a calorie estimate for air fried homemade fries:
– 2 medium russet potatoes (6 oz. each), cut into 20 fries = 12 ounces total
– 12 ounces of fries air fried with 1 Tbsp olive oil = approximately 400 calories total
– 400 calories / 20 fries = 20 calories per homemade air fried fry
This will vary slightly depending on exact potato size, oil used, and cooking method. But 20 calories per air fried fry is a reasonable estimate.
Calories in Oven Baked French Fries
Baking instead of frying also reduces the calorie content of homemade fries:
– 2 medium russet potatoes (6 oz. each), cut into 20 fries = 12 ounces total
– 12 ounces potatoes baked with 1 tsp olive oil = approximately 320 calories total
– 320 calories / 20 fries = 16 calories per homemade oven baked fry
Again, this will vary based on potato size and other factors. But 16 calories per oven baked fry is a fair estimate.
Daily Calorie Limits
To put the calorie counts above in perspective, here are some guidelines for total daily calorie intake:
– Women: 1,600–2,400 calories
– Men: 2,000–3,000 calories
Consuming an entire medium McDonald’s fries order (339 calories) is 14-21% of the daily recommended intake for women and 11-17% for men. A more modest 10-fry 110-calorie portion is a more diet-friendly option.
Tips for Lightening Up Your French Fries
Here are some tips to enjoy French fries while reducing the calorie count:
Size Matters
Stick to small or medium portions instead of large or supersized. Share a regular order if possible.
Air Fry or Bake at Home
Air fried or baked fries have fewer calories than deep fried. Season with spices instead of fatty toppings.
Sweet Potato Fries
Swap regular potatoes for sweet potatoes. They have more nutrients and fewer carbs/calories.
Eat Slowly and Mindfully
Savor each fry instead of mindlessly snacking. Eat until satisfied, not stuffed.
Dip Lightly in Sauce
Drizzle fries lightly in ketchup, mustard, or other dips instead of dunking.
The Bottom Line
So how many calories are in a single French fry? On average, a single medium McDonald’s fry contains about 18 calories, while a Burger King medium fry has about 24. Thicker fries from places like Five Guys can run 20-50+ calories each. Air fried homemade fries clock in around 20 calories per fry.
While the occasional French fry fix is fine, be mindful of portion sizes. Stick to small or medium fries instead of large, limit fatty toppings, and savor each fry. This helps keep calories in check while still enjoying this tasty treat.
| Fry Source | Calories per Fry |
|---|---|
| McDonald’s Medium | 18 |
| McDonald’s Large | 17 |
| Burger King Medium | 24 |
| Burger King Large | 22 |
| Wendy’s Medium | 20 |
| Wendy’s Large | 20 |
| Five Guys | 21-50 |
| In-N-Out Small | 12 |
| In-N-Out Medium | 13 |
| Steak ‘n Shake | 17 |
| Red Robin | 18 |
| Homemade Air Fried | 20 |
| Homemade Oven Baked | 16 |
