A medium-sized order of Burger King’s french fries contains 350 calories. This is based on Nutrition Facts data provided on the Burger King website for a medium-sized French Fries order weighing 154 grams.
Nutrition Facts for Burger King French Fries
Here are the key nutrition facts for a medium order of Burger King’s French Fries:
- Serving Size: 154g
- Calories: 350
- Total Fat: 15g
- Saturated Fat: 2.5g
- Trans Fat: 0g
- Cholesterol: 0mg
- Sodium: 360mg
- Total Carbohydrates: 47g
- Dietary Fiber: 4g
- Sugars: 0g
- Protein: 5g
As you can see, a medium order of 154 grams contains 350 calories. This calorie count is quite high given the serving size, mainly due to the high amount of fat and carbohydrates.
How Burger King French Fries Are Prepared
To understand why Burger King’s fries contain so many calories, it helps to look at how they are prepared:
- The potatoes are cut into thin strips and then par-fried in vegetable oil at the factory.
- The par-fried fries are shipped frozen to Burger King restaurants.
- At the restaurant, the fries are fried once again in vegetable oil to make them crisp before serving.
- The frying process adds a significant amount of fat and calories to the fries.
So the double-frying method, plus the use of oil, is the main reason why the fries end up so high in calories and fat compared to a plain baked potato.
Factors That Impact Calorie Count
There are a few factors that can impact the exact calorie count when you order Burger King fries:
- Serving size – The nutrition data is based on a medium size order of 154 grams. A small order has fewer fries and therefore fewer calories, while a large has more.
- Extra toppings – Adding cheese, bacon, or other toppings will increase the calorie count.
- Cooking method – The fries may absorb slightly more or less oil from batch to batch, affecting the calories.
- Potato source – The type of potato used and its carbohydrate content can cause small variations.
But in general, a medium-sized order without any toppings will contain right around 350 calories at most Burger King locations.
Comparing Burger King Fry Calories to Other Chains
How does Burger King stack up against other fast food chains when it comes to french fry calorie counts? Here is a comparison table:
| Restaurant | Serving Size | Calories |
|---|---|---|
| Burger King | 154g | 350 |
| McDonald’s | 154g | 365 |
| Wendy’s | 145g | 380 |
| Chick-fil-A | 144g | 270 |
| Hardee’s | 173g | 456 |
Based on this comparison, Burger King fries have slightly fewer calories than McDonald’s and Wendy’s fries per serving. Chick-fil-A has the lowest calorie option, while Hardee’s fries contain significantly more calories per serving in comparison.
Tips for Reducing Calories When Ordering Fries
If you want to cut down on calories but still enjoy some french fries, here are some tips:
- Order a small size instead of medium or large
- Share your fries with a friend
- Skip any extra toppings like cheese or bacon
- Dip fries lightly in ketchup instead of dunking them
- Try alternate lower-calorie side options like apple slices, garden salad, or onion rings
- Go for a baked potato instead to save about 200 calories
Using some of these tips can help reduce your calorie, fat, and carbohydrate intake if you are looking for a somewhat healthier fast food option.
Nutritional Pros and Cons of Burger King Fries
Looking beyond just calories, here are some of the key nutritional pros and cons of Burger King’s french fries:
Pros:
- Contain some dietary fiber and potassium
- Provide energy from carbohydrate content
- Are fat-free and cholesterol-free
- Have no sugar added
- Offer some vitamins and minerals like vitamin C, vitamin B6, magnesium
Cons:
- High in calories for one serving
- High amount of fat, mostly from vegetable oil
- Large amount of sodium, 24% of daily value
- Lack nutrients found in whole potatoes like vitamin B6, vitamin C, and potassium
- Fried food has been linked to potential health risks
Overall, Burger King french fries are a food high in fat, calories, and sodium that should be eaten in moderation as an occasional treat in a healthy diet.
Healthier Alternatives to French Fries
For those looking to make a healthier choice instead of fries, here are some options to consider:
Baked Fries
Baking fries instead of frying significantly reduces the fat and calorie content. To bake fries:
- Cut potatoes into fry shapes
- Toss with a small amount of olive oil, salt, and any desired seasonings
- Bake at 425°F for 25-30 minutes, flipping halfway
Sweet Potato Fries
Swapping regular potatoes for sweet potatoes gives you more fiber, vitamins, and minerals. Bake them the same way as regular baked fries.
Fruit and Yogurt Parfait
A parfait makes a nicely portioned healthy side item. Layer chopped fruit with fat-free Greek yogurt and top with crunchy granola.
Vegetable Sticks and Hummus
Swapping fried potatoes for fresh veggie sticks like carrots and cucumber paired with protein-rich hummus makes for a lighter alternative.
Side Salad
A side salad with vinaigrette dressing provides vitamin-rich leafy greens and vegetables as well as healthy fats.
Any of these options make for a more nutritious substitute for french fries if you are looking for better-for-you foods.
Conclusion
A medium order of Burger King’s french fries contains 350 calories and 15 grams of fat due to being fried in oil. The high calorie and fat content makes these fries a food to enjoy in moderation as part of an overall healthy diet. There are also healthier baked fry recipes, sweet potato fries, salads, yogurt parfaits, and more that can substitute for traditional fried french fries if you are looking for lower calorie options.
