Baked vs. Fried: The Surprising Truth About French Fries

One of the favorite foods among Israelis is French fries. And it’s not just here—fries are among the most popular foods in the U.S. and many other countries worldwide. Children, in particular, love them, whether as a side dish or on their own.

Many of us assume that baked fries are much healthier than fried ones, but a new study challenges this notion. American dietitian Gabby McPherson published an article examining the nutritional values of both baked and fried fries. Her goal was to determine whether lower-fat alternatives are truly healthier than their fried counterparts. The results are quite surprising—while baked fries are “healthier,” the difference is minimal, and there’s also a downside to consider.

According to McPherson, a single bag of fried fries contains 149 calories, 10 grams of fat, and 1 gram of saturated fat. In comparison, baked fries contain 131 calories, 5 grams of fat, and 0.7 grams of saturated fat. “The nutritional difference is minimal, which means baked fries have only a slight caloric advantage over their fried equivalent,” she explained.

McPherson also found that baked fries contain about 25% more carbohydrates than fried ones. This is because additional starches and sugars are added to enhance their taste and texture.

She further noted that fried fries have higher vitamin content compared to baked ones. A regular bag of fried fries provides 12% of the daily recommended intake of potassium, whereas baked fries offer only 7%. “The difference in vitamin C is even more pronounced—fried fries provide 24% of the daily intake, while the baked version has 0%,” she concluded.

“Baked fries are not necessarily healthier than fried ones, but both can be enjoyed as part of a balanced diet.”