Fries are a popular side dish at fast food restaurants like Burger King. But how many calories are in a medium size order of fries from Burger King? Let’s take a closer look.
Quick Answer
A medium size order of fries at Burger King contains 330 calories.
Detailed Answer
Here are more details on the calorie count for a Burger King medium size fries:
- Serving Size: medium fries (154g)
- Calories per serving: 330
- Total Fat: 15g
- Saturated Fat: 2.5g
- Trans Fat: 0g
- Cholesterol: 0mg
- Sodium: 270mg
- Total Carbohydrates: 44g
- Dietary Fiber: 5g
- Sugars: 0g
- Protein: 4g
As you can see, a medium order of fries from Burger King packs 330 calories. The majority of those calories come from carbohydrates (44g). There is also a significant amount of fat (15g total fat, 2.5g saturated fat).
For comparison, here is how the calorie count stacks up against other Burger King side dishes:
| Menu Item | Serving Size | Calories |
|---|---|---|
| Medium fries | 154g | 330 |
| Onion rings | 86g | 370 |
| Small fries | 77g | 220 |
| Garden side salad | 113g | 15 |
As you can see, the medium fries have fewer calories than the onion rings, but more than the small fries or side salad.
Daily Calorie Needs
To determine if 330 calories is a lot or a little for a side item, it helps to look at recommended daily calorie intakes.
The average sedentary adult male needs around 2,400 calories per day, while the average sedentary adult female needs around 1,800 calories. So for a male, 330 calories is about 14% of the daily total, while for a female it’s around 18%.
That means the medium fries provide a significant calorie contribution for a single side item. For most people, it would be best to balance out the fries with healthier choices for other meals and snacks throughout the day.
Nutritional Value
Looking beyond just calories, how do the Burger King medium fries stack up nutritionally?
On the positive side, the fries do contain some dietary fiber (5g per serving) and potassium (440mg per serving).
However, they are lacking when it comes to vitamins, minerals, and other nutrients. There are no significant sources of protein, healthy fats, vitamins or minerals beyond the fiber and potassium.
So while an occasional serving of fries can be worked into an overall healthy diet, they should not be relied on as a consistent source of nutrition.
Fries Preparation Method
It’s also important to consider how Burger King fries are prepared when assessing their nutritional value:
- The potatoes are sliced and then fried in vegetable oil
- The fries are cooked in a deep fryer
- No additional seasonings or sauces are added to the basic fries
Deep frying is a high calorie cooking method, as oil is absorbed into the potato during cooking. So the preparation method contributes significantly to the high calorie count.
Tips for Reducing Calories
If you want to enjoy fries at Burger King while limiting calories, here are some tips:
- Order a small size instead of medium or large
- Share your fries with a friend
- Ask for your fries with reduced salt to limit sodium intake
- Get a side salad instead of fries for a very low calorie option
- Dip fries lightly in ketchup instead of dunking to reduce high calorie sauces
- Choose bottled water or unsweetened tea over high calorie sodas
Making a few simple tweaks can help significantly cut down on the calories when dining at fast food restaurants.
Healthier Homemade Oven Fries
An even healthier option is to make oven fries at home. Here is a simple recipe:
Ingredients
- 3 medium russet potatoes, washed and cut into wedges
- 1 tbsp olive oil
- 1⁄2 tsp sea salt
- 1⁄2 tsp black pepper
Instructions
- Preheat oven to 425°F.
- Cut potatoes into wedges and place in a bowl.
- Toss potatoes with olive oil, salt and pepper until evenly coated.
- Place wedges on a baking sheet in a single layer, leaving space between each wedge.
- Bake for 20 minutes, flip wedges, and bake 15-20 minutes more until crispy and golden brown.
This oven-baked version helps avoid the extra calories from deep frying. Play around with different seasonings like garlic powder or paprika to add flavor without excess calories.
Health Risks of Frequent Fries Consumption
While the occasional serving of fries is fine for most healthy adults, regularly eating large amounts can increase risks for certain diseases.
Some health risks associated with frequent fries or other deep fried food consumption include:
- Obesity: The high calorie count can lead to excess weight gain over time.
- Heart Disease: Linked to the saturated fat content, which can raise LDL cholesterol.
- Diabetes: Frequent spikes in blood sugar from high carb foods may increase type 2 diabetes risk.
- Cancer: Acrylamide, a chemical formed in starchy foods during high heat cooking, may increase cancer risk.
These risks can be minimized by enjoying deep fried foods like fries in moderation as part of an overall healthy diet.
Conclusion
A medium order of fries from Burger King contains 330 calories, which is a significant amount for a single side dish. While occasional fry consumption can be part of a balanced diet, their high calorie, fat, and sodium content make them best limited to small portion sizes. Choosing lower calorie side options like salads or fruits can help balance out a fast food meal.
When dining at home, baking oven fries instead of frying can trim calories and fat. And foregoing the deep frying altogether and snacking on raw veggies or air popped popcorn can provide even greater benefits.
By understanding nutrition information like calorie counts, you can still enjoy treats like fries while maintaining your health and wellness goals.
