When eating out at a restaurant, it can be challenging to estimate the number of calories you are consuming, especially when ordering popular menu items like french fries that vary widely in portion size and preparation methods across different establishments. While the calorie content of french fries ultimately depends on the specific restaurant, type of fries, and size of order, there are some general guidelines you can follow to make a reasonable guess of the calorie count for a typical full-size side or entree serving of french fries from a restaurant.
Typical Calorie Range for Restaurant French Fries
Most restaurant french fry side dishes contain between 300-700 calories per serving on average. French fry entrees or large speciality fry orders may contain 700-1,400+ calories. This wide range accounts for the many factors that affect the calorie content of restaurant french fries, including:
- Type of potato used (russet, sweet potato, crinkle cut, etc.)
- Preparation method (deep fried, oven baked, air fried, etc.)
- Portion size (side dish vs entree/large serving)
- Added extras (cheese, bacon, toppings, etc.)
To get a better idea of the calorie content of french fries at different types of restaurants, here is an overview:
Fast Food French Fries
French fries from most fast food burger or fried chicken chains contain 300-500 calories per serving on average. A small/medium side of french fries generally ranges from 300-350 calories. A large fast food order of french fries may contain 400-500+ calories.
Casual Dining French Fries
At casual dining chain restaurants like Applebee’s, Ruby Tuesday’s, TGI Friday’s, etc. a typical side of french fries contains 350-450 calories. More substantial house fries or speciality fry entrees may range from 500-1,200+ calories at these types of restaurants.
Gourmet/Speciality French Fries
Upscale restaurants and gastropubs often offer gourmet french fry preparations with unique toppings, seasonings, and dipping sauces. These indulgent fry dishes often contain 700-1,400+ calories per order. For example, a loaded chili cheese french fry entree could easily exceed 1,200 calories at many gourmet burger restaurants.
Small/Local Restaurant French Fries
Independent restaurants and local establishments can vary greatly in how they prepare and portion french fries. You may encounter hand-cut fries fried in small batches as well as frozen crinkle fries – both the type of potato and frying method impact calories. Aim for 350-450 calories per side of fries at smaller independent establishments.
Factors Affecting Calorie Content of French Fries
As the above calorie estimates illustrate, the specific ingredients and preparation methods significantly influence the energy content of restaurant french fries. Here is a more in-depth look at the key factors affecting the calories in french fries:
Type of Potato
The variety of potato used to make french fries impacts calorie density:
Potato Type | Calories per 3.5 ounces |
---|---|
Russet | 150 |
Sweet Potato | 90 |
Crinkle Cut | 220 |
As shown, crinkle cut and russet potatoes contain more calories per serving than sweet potato fries when fried. The added surface area of crinkle cut fries also absorbs more oil during frying.
Frying Oil
The type of oil used to fry french fries also influences calorie content:
Oil | Calories per Tbsp |
---|---|
Canola | 120 |
Peanut | 119 |
Sunflower | 120 |
Vegetable | 120 |
Olive | 119 |
Avocado | 120 |
Coconut | 117 |
Beef Tallow | 115 |
As shown most plant-based oils contain nearly 120 calories per tablespoon when fried. By contrast, beef tallow contains slightly less calories at 115 per tablespoon. Using a plant-based frying oil like canola oil is common in most restaurants making french fries.
Frying Method
How french fries are fried also impacts their oil absorption and calorie density:
Frying Method | Calories per 3.5 ounces |
---|---|
Deep Fried | 400 |
Baked | 150 |
Air Fried | 200 |
Deep frying in large vats of oil adds significantly more calories than other cooking methods. Though less common, some restaurants do bake or air fry fries – resulting in a lower calorie dish. Traditional french fries at most restaurants are made by deep frying.
Portion Size
Larger portions mean more calories when dining out. Here are some estimates for calories by french fry serving size:
Portion | Calories (average) |
---|---|
Kids size | 150 |
Small side | 300 |
Medium side | 350 |
Large side | 400 |
Entree | 700 |
Family size | 1,200 |
The more fries served, the more calories the order will contain. Sharing a large order can help reduce the calorie intake per person compared to getting individual entrees.
Added Toppings
Any additional toppings or sauces served with french fries will further increase calorie totals:
Topping | Calories (per 2 tbsp) |
---|---|
Ketchup | 30 |
Ranch | 140 |
Cheese sauce | 150 |
Chili | 150 |
Bacon pieces | 85 |
Bbq sauce | 60 |
Going light on high calorie sauces or avoiding toppings altogether are good ways to shave calories off an order of loaded french fries.
How to Order Lower Calorie Restaurant French Fries
Here are some tips to lighten up your next order of french fries when dining out:
Choose a Smaller Size
Opt for the smallest side portion or kids size available to cut calories.
Avoid Super Sizing
Say no to upsized or super-sized fry offers that encourage overeating.
Skip the Fry Entree
Order a side of fries rather than a full entree portion to reduce calories.
Share Your Fries
Split a large fries with someone else at your table to control portions.
Pick Oven Baked Fries
Order baked or air fried french fries if they are available for a lower calorie alternative.
Choose Sweet Potato Fries
This lighter style of fry contains fewer calories than traditional white potato varieties.
Limit Added Toppings
Avoid high calorie sauces and toppings like bacon, cheese, or chili.
Rethink Fries Entirely
Order a side salad, veggies, or fruit instead of fries to save calories.
Should You Avoid French Fries When Dining Out?
While french fries served at restaurants are often high in fat and calories, you do not need to eliminate them entirely if ordering mindfully. There are several ways to keep restaurant fries as an occasional indulgence in your diet:
- Order fries only once a week or less when dining out
- Split or size down fry portions to control serving size
- Pair fries with healthier sides like salads or broccoli
- Look for oven-baked or air fried french fry options
- Enjoy a small serving along with lean proteins and veggies
Using these tips to minimize portions, boost nutrition, and limit added toppings and sauces can let you keep french fries in your diet in moderation. Just be sure to account for their calorie impact when tracking your daily intake.
Conclusion
French fries remain one of the most popular side dishes ordered at restaurants. But their calorie count can vary widely depending on where you eat them and how they are prepared. A typical full-size side or entree of deep fried french fries contains 300-700 calories at most restaurants. Upscale french fry dishes with toppings may exceed 1,400 calories. To lighten up your next restaurant order of fries, opt for oven-baked instead of deep fried, choose a small portion, split servings, and limit high calorie toppings. While french fries can fit into a balanced diet, being mindful of portions and preparation methods helps minimize their calorie impact when dining out.