Fast foods, potato, french fried in vegetable oil
Fast foods, potato, french fried in vegetable oil is a food, containing 312 calories per 100g. It provides useful amounts of Carbohydrate and Linoleic Acid (18:2), contributing 32% and 29% of the Daily Value per 100g. This food is a useful source of fiber. Our database tracks 77 nutrients for this food, plus glycemic index, insulin index, environmental footprint data.
Top Nutrients
Data for 77 of 150 tracked nutrients
Nutrient Fingerprint
How this food scores across key nutrient categories, as a percentage of the daily recommended value per 100 g. Based on USDA DRIs for adults.
Complete Nutrient Profile
Macronutrients 9
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Water SR | 38.5 | g | — | 1% |
| Calories SR | 312 | kcal | — | — |
| Energy (kJ) SR | 1,305 | kj | — | — |
| Protein SR | 3.4 | g | — | 6% |
| Total Fat SR | 14.7 | g | — | — |
| Carbohydrate SR | 41.4 | g | — | 32% |
| Fiber SR | 3.8 | g | — | 10% |
| Total Sugars SR | 0.30 | g | — | — |
| Ash SR | 1.9 | g | — | — |
Minerals 10
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Calcium SR | 18.0 | mg | — | 2% |
| Iron SR | 0.81 | mg | — | 10% |
| Magnesium SR | 35.0 | mg | — | 9% |
| Phosphorus SR | 125 | mg | — | 18% |
| Potassium SR | 579 | mg | — | 17% |
| Sodium SR | 210 | mg | — | 14% |
| Zinc SR | 0.50 | mg | — | 4% |
| Copper SR | 0.12 | mg | — | 14% |
| Manganese SR | 0.25 | mg | — | 11% |
| Selenium SR | 0.90 | µg | — | 2% |
Vitamins 33
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Vitamin A (RAE) SR | 0 | µg | — | — |
| Vitamin A (IU) SR | 0 | IU | — | — |
| Retinol SR | 0 | µg | — | — |
| Beta-Carotene SR | 0 | µg | — | — |
| Alpha-Carotene SR | 0 | µg | — | — |
| Beta-Cryptoxanthin SR | 0 | µg | — | — |
| Lycopene SR | 0 | µg | — | — |
| Lutein + Zeaxanthin SR | 27.0 | µg | — | — |
| Vitamin C SR | 4.7 | mg | — | 5% |
| Vitamin D SR | 0 | µg | — | — |
| Vitamin D (IU) SR | 0 | IU | — | — |
| Vitamin E SR | 1.7 | mg | — | 11% |
| Beta-Tocopherol SR | 0.05 | mg | — | — |
| Gamma-Tocopherol SR | 3.6 | mg | — | — |
| Delta-Tocopherol SR | 0.90 | mg | — | — |
| Alpha-Tocotrienol SR | 0.02 | mg | — | — |
| Beta-Tocotrienol SR | 0.09 | mg | — | — |
| Gamma-Tocotrienol SR | 0.03 | mg | — | — |
| Delta-Tocotrienol SR | 0.03 | mg | — | — |
| Vitamin K1 SR | 11.2 | µg | — | 9% |
| Vitamin K2 (MK-4) SR | 42.8 | µg | — | — |
| Thiamin (B1) SR | 0.17 | mg | — | 14% |
| Riboflavin (B2) SR | 0.04 | mg | — | 3% |
| Niacin (B3) SR | 3.0 | mg | — | 19% |
| Pantothenic Acid (B5) SR | 0.58 | mg | — | 12% |
| Vitamin B6 SR | 0.37 | mg | — | 29% |
| Folate SR | 30.0 | µg | — | 8% |
| Folic Acid SR | 0 | µg | — | — |
| Folate (food) SR | 30.0 | µg | — | — |
| Folate (DFE) SR | 30.0 | µg | — | — |
| Vitamin B12 SR | 0 | µg | — | — |
| Choline SR | 36.8 | mg | — | 7% |
| Betaine SR | 0.40 | mg | — | — |
Fatty Acids 10
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Saturated Fat SR | 2.3 | g | — | — |
| Monounsaturated Fat SR | 6.0 | g | — | — |
| Polyunsaturated Fat SR | 5.4 | g | — | — |
| Trans Fat SR | 0.06 | g | — | — |
| Cholesterol SR | 0 | mg | — | — |
| Phytosterols SR | 0 | mg | — | — |
| Omega-3 ALA SR | 0.41 | g | — | 25% |
| Omega-3 EPA SR | 0 | g | — | — |
| Omega-3 DPA SR | 0 | g | — | — |
| Omega-3 DHA SR | 0 | g | — | — |
Individual Fatty Acids 12
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Butyric Acid (4:0) SR | 0.08 | g | — | — |
| Caproic Acid (6:0) SR | 0 | g | — | — |
| Caprylic Acid (8:0) SR | 0.01 | g | — | — |
| Capric Acid (10:0) SR | 0.01 | g | — | — |
| Lauric Acid (12:0) SR | 0.004 | g | — | — |
| Myristic Acid (14:0) SR | 0.02 | g | — | — |
| Palmitic Acid (16:0) SR | 1.2 | g | — | — |
| Stearic Acid (18:0) SR | 0.84 | g | — | — |
| Linoleic Acid (18:2) SR | 4.9 | g | — | 29% |
| Omega-6 LA SR | 4.9 | g | — | — |
| Omega-6 GLA SR | 0.03 | g | — | — |
| Linolenic Acid (18:3) SR | 0.44 | g | — | — |
Nutrient Density Score
The NRF9.3 score measures overall nutritional quality per 100 kcal. It rewards 9 nutrients to encourage (protein, fiber, vitamins A, C, E, calcium, iron, magnesium, potassium) and penalizes 3 to limit (saturated fat, added sugars, sodium). Higher is better; negative scores indicate the food is high in limit nutrients relative to its beneficial content.
NRF9.3 index: Fulgoni et al. (2009), J Nutr 139(8). DVs based on FDA 2020 reference values.
Nutrient Interactions in This Food
Nutrients in this food that enhance or compete with each other during absorption.
✔ Synergies — nutrients that help each other
Vitamin C dramatically enhances non-heme iron absorption by reducing Fe³⁺ to Fe²⁺ in the gut. Adding 75 mg vitamin C to a meal can increase iron absorption 3–4 fold.
Hallberg et al., Am J Clin Nutr, 1989
Vitamin E is fat-soluble and absorbed alongside dietary fats via micelle formation in the small intestine. Low-fat diets reduce vitamin E absorption.
Traber, Free Radic Biol Med, 2007
Vitamin K is fat-soluble. Absorption increases significantly when consumed with dietary fat, particularly for phylloquinone (K1) from plant sources.
Gijsbers et al., Br J Nutr, 1996
Vitamin C regenerates oxidised vitamin E (tocopheroxyl radical) back to its active form, extending its antioxidant function in cell membranes.
Niki, Free Radic Biol Med, 2014
Vitamin B6 may enhance intracellular magnesium accumulation. Combined supplementation has shown greater benefits for stress and anxiety than magnesium alone.
Pouteau et al., PLoS One, 2018
⚠ Antagonisms — nutrients that compete
Phytates in high-fibre foods (whole grains, legumes) bind non-heme iron and reduce its bioavailability. Soaking, sprouting, and fermentation reduce phytate content.
Hurrell & Egli, Int J Vitam Nutr Res, 2010
High potassium intake promotes renal sodium excretion and attenuates the blood pressure–raising effect of sodium. A higher K:Na ratio is associated with lower cardiovascular risk.
Aburto et al., BMJ, 2013
Manganese and iron share the DMT1 transporter and compete for absorption. High iron status reduces manganese absorption and vice versa.
Erikson et al., Pharmacol Ther, 2007
High-dose vitamin C (>1,500 mg/day) may reduce copper absorption by reducing Cu²⁺ to Cu⁺, though the clinical significance at normal intakes is minimal.
Harris, Am J Clin Nutr, 2003
Fatty Acid Profile
Breakdown of fat types per 100g. A healthy fat profile favours unsaturated fats (mono + poly) and a balanced omega-3 to omega-6 ratio.
Glycemic & Insulin Response
The Glycemic Index (GI) measures how quickly a food raises blood sugar on a 0–100 scale. The Insulin Index (II) measures the insulin response directly, which can differ from GI — notably, dairy and high-protein foods often trigger a higher insulin response than their GI suggests. White bread = 100 for both scales.
GI data matched from: “French fries” · ●●● high confidence
Source: International Tables of Glycemic Index (Sydney University, 2021) · Holt et al. 1997; Bao et al. 2016; Bell 2014
Environmental Impact
Environmental footprint per kilogram of food produced. Data represents the global average for the “Potatoes” category.
- Global averages: These figures are production-weighted averages from a meta-analysis of ~38,700 farms across 119 countries (Poore & Nemecek, 2018). Actual impact varies enormously by farming method, geography, and supply chain.
- System boundary: Cradle-to-retail only — does not include consumer transport, home cooking energy, or food waste.
- Soil carbon not included: This data does not account for soil carbon sequestration. Some argue that well-managed regenerative grazing partially offsets ruminant emissions; however, full lifecycle accounting — including methane, land-use change, and the opportunity cost of using land for grazing vs. reforestation — typically makes the net footprint of ruminant meat higher, not lower. This is especially relevant in temperate grassland regions like Ireland.
- Not gospel: This data is informational and illustrative. It is useful for understanding relative magnitudes, but should not be treated as precise measurements for any individual product or farm.
Source: Poore & Nemecek (2018), Science 360(6392). Meta-analysis of ~38,700 farms, 119 countries, 46 product categories.
Related Foods in Fast Foods
Frequently Asked Questions
How many calories are in Fast foods, potato, french fried in vegetable oil?
Fast foods, potato, french fried in vegetable oil contains 312 kcal per 100 grams, making it a calorie-dense food. The energy comes from 3.4g of protein (4% of calories), 14.7g of fat (42%), and 41.4g of carbohydrates (53%). Carbohydrates are the primary energy source.
What is Fast foods, potato, french fried in vegetable oil most nutritious for?
The standout nutrient in Fast foods, potato, french fried in vegetable oil is Carbohydrate, providing 41.4 g per 100g (32% of the Daily Value). It is also a notable source of Linoleic Acid (18:2) (29% DV). Our database tracks 77 individual nutrients for this food, allowing detailed comparison across vitamins, minerals, amino acids, and fatty acids.
Is Fast foods, potato, french fried in vegetable oil high in protein?
Fast foods, potato, french fried in vegetable oil contains 3.4g of protein per 100 grams. While not a high-protein food, it can contribute to daily protein needs as part of a varied diet.
How much fiber is in Fast foods, potato, french fried in vegetable oil?
Fast foods, potato, french fried in vegetable oil contains 3.8g of fiber per 100 grams — a moderate amount. This contributes to the recommended daily intake of 25-38g. Pairing with other fiber-rich foods like vegetables, legumes, or whole grains can help meet daily targets.
What is the glycemic index of Fast foods, potato, french fried in vegetable oil?
Fast foods, potato, french fried in vegetable oil has a glycemic index of 63, which is classified as medium (56-69). Medium-GI foods produce a moderate blood sugar response. The glycemic load, which accounts for typical serving size, provides additional context for real-world blood sugar impact.
What is the insulin index of Fast foods, potato, french fried in vegetable oil?
Fast foods, potato, french fried in vegetable oil has a moderate insulin response (II: 58) (estimated from macronutrient composition) on the insulin index scale (white bread = 100). This is a typical insulin response for most mixed foods. Note that the insulin index can differ substantially from the glycemic index — dairy products and high-protein foods often have higher insulin responses than their GI would suggest.