French fries, restaurant
Checked by us One serving: 70 g · 218 kcal
Lots of vitamin B6.
Go easy: acrylamide can add up.
Good for
How we counted this
What one serving (70 g) gives you.
Your body needs enough of each of these. Past enough, more doesn’t help. Amounts are what the food databases list, not what your body absorbs, unless a row says it was measured.
The words: “A lot” means one serving gives 20% or more of Health Canada’s daily amount, “Some” 10% to 19%, “A little” 2% to 9%, “Almost none” under 2%. Strongest word first; within a word, protein and fibre lead, then the biggest share. ?
A milligram (mg) is a thousandth of a gram, and a microgram (µg) a thousandth of a milligram: 1,000 µg make 1 mg.
- A lot
Vitamin B6
Helps you use protein, and your brain needs it to make its chemical messengers.
Learn more
0.26 mg in one serving: 20% of the 1.3 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B6 fact sheet for health professionals
21 more nutrients below “a lot”
- Some
Omega-3: ALA
The one omega-3 your body can’t make: it must come from food. Your cells build it into their membranes and burn it for energy.
Learn more
305 mg in one serving: 19% of the 1,600 mg a day men need, 28% of the 1,100 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- Some
Niacin (B3, niacin equivalents)
More than 400 of your enzymes need it to work.
Learn more
2.54 mg in one serving: 16% of the 16 mg a day men need, 18% of the 14 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, niacin fact sheet for health professionals
- Some
Potassium
Your nerves, muscles and kidneys need it to work.
Learn more
405 mg in one serving: 12% of the 3,400 mg a day men need, 16% of the 2,600 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, potassium fact sheet for health professionals
- Some
Thiamin (B1)
Your cells use it to get energy from food, and so to grow and work.
Learn more
0.12 mg in one serving: 10% of the 1.2 mg a day men need, 11% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, thiamin fact sheet for health professionals
- A little
Vitamin E
Shields the fats in your cells from damage; your immune system uses it too.
Learn more
1.17 mg in one serving: 8% of the 15 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin E fact sheet for health professionals
- A little
Fibre
Keeps your gut moving.
Learn more
2.66 g in one serving: 7% of the 38 g a day men need, 11% of the 25 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- A little
Vitamin K1
Your blood needs it to clot.
Learn more
7.84 µg in one serving: 7% of the 120 µg a day men need, 9% of the 90 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin K fact sheet for health professionals
- A little
Magnesium
Your muscles and nerves need it to work.
Learn more
24.5 mg in one serving: 6% of the 400 mg a day men need, 8% of the 310 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, magnesium fact sheet for health professionals
- A little
Folate
Your body needs it to make DNA and to divide new cells.
Learn more
21 µg in one serving: 5% of the 400 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, folate fact sheet for health professionals
- A little
Choline
Your cells need it for their membranes, and to make acetylcholine, a messenger for memory, mood and muscle control.
Learn more
25.8 mg in one serving: 5% of the 550 mg a day men need, 6% of the 425 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, choline fact sheet for health professionals
- A little
Protein
Your muscles, and every other tissue, are built and repaired from it.
Learn more
2.4 g in one serving: 4% of the 56 g a day men need, 5% of the 46 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- A little
Vitamin C
Your body makes collagen with it, which wounds need to heal. It also helps you absorb iron from plants.
Learn more
3.29 mg in one serving: 4% of the 90 mg a day men need, 4% of the 75 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin C fact sheet for health professionals
- A little
Zinc
Your immune system and healing wounds depend on it.
Learn more
0.35 mg in one serving: 3% of the 11 mg a day men need, 4% of the 8 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, zinc fact sheet for health professionals
- A little
Iron
Carries oxygen in your blood.
Learn more
0.57 mg in one serving: 7% of the 8 mg a day men need, 3% of the 18 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, iron fact sheet for health professionals
- A little
Riboflavin (B2)
Your cells use it to make energy and handle fats. It also helps turn tryptophan into niacin and activate vitamin B6.
Learn more
0.03 mg in one serving: 2% of the 1.3 mg a day men need, 3% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, riboflavin fact sheet for health professionals
- Almost none
Calcium
Builds your bones and teeth.
Learn more
12.6 mg in one serving: 1% of the 1,000 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, calcium fact sheet for health professionals
- Almost none
Selenium
Your thyroid uses it to make its hormones.
Learn more
0.63 µg in one serving: 1% of the 55 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, selenium fact sheet for health professionals
- Almost none
Omega-3: EPA + DHA
Long-chain omega-3s, built into your cell membranes. DHA is concentrated in your brain and retinas.
Learn more
0 mg in one serving: under 1% of the 250 mg a day.
Health Canada sets no daily amount for these fats, so the daily figure here is the European Food Safety Authority’s.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- Almost none
Vitamin A
Your eyes need it to see in dim light.
Learn more
Getting enough matters; more than enough doesn’t sharpen your sight.
0 µg in one serving: under 1% of the 900 µg a day men need, under 1% of the 700 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin A fact sheet for health professionals
- Almost none
Vitamin B12
Your body needs it to make red blood cells and keep nerves working.
Learn more
0 µg in one serving: under 1% of the 2.4 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B12 fact sheet for health professionals
- Almost none
Vitamin D
Your body needs it to absorb calcium and keep your bones hard.
Learn more
Your skin also makes it in sunlight, so food is only one of its sources.
0 µg in one serving: under 1% of the 15 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin D fact sheet for health professionals
Watch out
How we counted this
Learn more
+47–105% a serving a day adds to an average adult’s intake from all food
That share is for one serving, 70 g, every day. Eaten once a week instead, the same serving adds a seventh as much: 6.7–15%, not 47–105%.
No amount of acrylamide is proven harmless, so we compare with what people already take in instead of counting to a limit. We flag a food only when a daily serving would double that average.
“Go easy” here because agencies’ estimates of what an average adult takes in differ, and against the lowest of them a serving a day can double it.
One serving carries 29.3 µg
How we got this
The dataset’s rating: Go easy: can double average intake
May exceed: no safe threshold is set for acrylamide. A 70 g serving adds 46.6-104.8% to EFSA's adult mean intake (0.4-0.9 µg/kg body weight/day = 28-63 µg/day, 2015), so the top of the range reaches doubling. Against Health Canada's lower adult mean (11-20 µg/day) it is 145-267%. At the 2014 survey mean alone (358 µg/kg) the range is 39.8-89.5%, below the line.
1 other measurement of this food, same verdict
Learn more
+47–105% a serving a day adds to an average adult’s intake from all food
That share is for one serving, 70 g, every day. Eaten once a week instead, the same serving adds a seventh as much: 6.6–15%, not 47–105%.
No amount of acrylamide is proven harmless, so we compare with what people already take in instead of counting to a limit. We flag a food only when a daily serving would double that average.
“Go easy” here because agencies’ estimates of what an average adult takes in differ, and against the lowest of them a serving a day can double it.
One serving carries 29.3 µg
How we got this
The dataset’s rating: Go easy: can double average intake
May exceed: no safe threshold is set for acrylamide. A 70 g serving adds 46.5-104.6% to EFSA's adult mean intake (0.4-0.9 µg/kg body weight/day = 28-63 µg/day, 2015), so the top of the range reaches doubling. Against Health Canada's lower adult mean (11-20 µg/day) it is 145-266%. A secondary citation, in a category wider than fries (hash browns, puffs).
Potato glycoalkaloids (solanine)
Nothing to watchYou’d need about 5.6 servings in one sitting of this food alone to reach the limit.
Learn more
One serving carries 1.26 mg
How we got this
390 g in one sitting reaches the limit
The dataset’s rating: Nothing to watch: under the limit
No cap: EFSA's 2020 no-concern line for one sitting is 100 µg/kg body weight of total glycoalkaloids (7,000 µg at 70 kg; an effect level of 1 mg/kg body weight with a margin of 10). At the mean of 18 µg/g, 389 g in one sitting would reach it, eaten alone; a 70 g serving is 18% of the limit, and 44% at the highest value reported (44 mg/kg, 159 g). The source says only "commercial product" for three samples and does not say where the fries were bought. This is a fried or processed product, not the raw tuber.
3-MCPD and its esters
Nothing to watchYou’d need about 9.4 servings in a day of this food alone to use up what the highest average adult intake we found leaves under the limit.
Learn more
One serving carries 9.59 µg
How we got this
A serving a day adds 20–69% to what an average adult already takes in: a share of that intake, not of the limit. With that serving every day, an average adult would be at about 42–59% of the limit.
The highest average adult intake we found already takes up about 35% of the limit. One serving a day fits in the room left.
Counted from zero, with no allowance for what adults already take in from other food, 1,000 g a day would reach the limit.
Why this rating: Eating it daily comes to 70 g a day, which stays within the 660 g of room left before the limit.
The dataset’s rating: Nothing to watch: under the limit
No cap: EFSA's group tolerable daily intake for 3-MCPD and its fatty acid esters is 2 µg/kg body weight/day (2018), 140 µg/day at 70 kg. A serving carries 9.6 µg, 6.9% of it; about 1,022 g of fries a day would reach it, eaten alone. The average adult takes in 0.2-0.7 µg/kg body weight/day (14-49 µg/day), 10-35% of the limit, and the serving adds 19.6-68.5% to that, under doubling. The fries measured were German food-service fries. The BfR finds the limit not exceeded for adults but clearly exceeded for children and infants in some scenarios.
You’d need about 2.2 servings a day, every day, of this food alone to use up what an average adult’s intake leaves under the limit.
Learn more
One serving carries 3.12 µg
How we got this
A serving a day adds 18% to what an average adult already takes in: a share of that intake, not of the limit. With that serving every day, an average adult would be at about 84% of the limit.
An average adult already takes in about 71% of the limit. One serving a day fits in the room left.
Counted from zero, with no allowance for what adults already take in from other food, 3,900 g a week would reach the limit.
Why this rating: Eating it daily comes to 490 g a week, which stays within the 1,100 g of room left before the limit.
The dataset’s rating: Nothing to watch: under the limit
A daily serving adds 18% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap.
1 other measurement of this food, same verdict
You’d need about 1.8 servings a day, every day, of this food alone to use up what an average adult’s intake leaves under the limit.
Learn more
One serving carries 4.06 µg
How we got this
A serving a day adds 23% to what an average adult already takes in: a share of that intake, not of the limit. With that serving every day, an average adult would be at about 87% of the limit.
An average adult already takes in about 71% of the limit. One serving a day fits in the room left.
Counted from zero, with no allowance for what adults already take in from other food, 3,000 g a week would reach the limit.
Why this rating: Eating it daily comes to 490 g a week, which stays within the 880 g of room left before the limit.
The dataset’s rating: Nothing to watch: under the limit
A daily serving adds 23% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap.
US FDA. Total Diet Study elements FY2018-FY2020 summary (media159749). · grade A
You’d need about 2 servings a day, every day, of this food alone to double the acrylamide an average adult already gets. No dose is known to be safe, so doubling is where we flag.
Learn more
A serving a day adds 44–99% to what an average adult already takes in. There is no limit to take a share of.
One serving carries 27.8 µg
How we got this
The dataset’s rating: Nothing to watch: doesn’t double average intake
No cap, though only just: no safe threshold is set for acrylamide. A 70 g serving adds 44.1-99.3% to EFSA's adult mean intake (0.4-0.9 µg/kg body weight/day = 28-63 µg/day, 2015), the top of the range a hair under doubling. Against Health Canada's lower adult mean (11-20 µg/day) it is 138-253%; the band rests on EFSA's average.
You’d need about 2 servings a day, every day, of this food alone to double the acrylamide an average adult already gets. No dose is known to be safe, so doubling is where we flag.
Learn more
A serving a day adds 34–77% to what an average adult already takes in. There is no limit to take a share of.
One serving carries 21.6 µg
How we got this
The dataset’s rating: Nothing to watch: doesn’t double average intake
No cap: no safe threshold is set for acrylamide, and a serving stays under doubling. A 70 g serving adds 34.2-77.0% to EFSA's adult mean intake (0.4-0.9 µg/kg body weight/day = 28-63 µg/day, 2015). Against Health Canada's lower mean (11-20 µg/day) it is 107-196%; the band rests on EFSA's average. At the old 100 g default the same mean (308 µg/kg) gives 48.9-110%.
EFSA CONTAM Panel (2015) Scientific Opinion on acrylamide in food. EFSA Journal 13(6):4104 · grade A
You’d need about 2 servings a day, every day, of this food alone to double the acrylamide an average adult already gets. No dose is known to be safe, so doubling is where we flag.
Learn more
A serving a day adds 27–61% to what an average adult already takes in. There is no limit to take a share of.
One serving carries 17 µg
How we got this
The dataset’s rating: Nothing to watch: doesn’t double average intake
No cap: no safe threshold is set for acrylamide, and a serving stays under doubling. A 70 g serving adds 27.0-60.8% to EFSA's adult mean intake (0.4-0.9 µg/kg body weight/day = 28-63 µg/day, 2015). Against Health Canada's lower mean (11-20 µg/day) it is 84-155%; the band rests on EFSA's average.
EFSA CONTAM Panel (2015) Scientific Opinion on acrylamide in food. EFSA Journal 13(6):4104 · grade A
Glycidyl esters (glycidol)
Nothing to watchYou’d need about 2 servings a day, every day, of this food alone to double the glycidyl esters (glycidol) an average adult already gets. No dose is known to be safe, so doubling is where we flag.
Learn more
A serving a day adds 39–59% to what an average adult already takes in. There is no limit to take a share of.
One serving carries 8.26 µg
How we got this
The dataset’s rating: Nothing to watch: doesn’t double average intake
No cap: a 70 g serving carries 8.26 µg of glycidyl esters counted as glycidol (0.118 µg/kg body weight), which adds 39-59% to EFSA's 2016 average adult intake (0.2-0.3 µg/kg body weight/day), under doubling. No safe threshold is set for glycidol; EFSA counts a margin of exposure of 25,000 or more on a T25 of 10.2 mg/kg body weight/day as low concern.
Checked for nickel and lead: fine at normal amounts.
You’d need about 63 servings in a day of this food alone to use up what the highest average adult intake we found leaves under the limit.
Learn more
One serving carries 10.7 µg
How we got this
A serving a day adds 4.5–5.3% to what an average adult already takes in: a share of that intake, not of the limit. With that serving every day, an average adult would be at about 27–28% of the limit.
The highest average adult intake we found already takes up about 26% of the limit. One serving a day fits in the room left.
Counted from zero, with no allowance for what adults already take in from other food, 6,000 g a day would reach the limit.
Why this rating: Eating it daily comes to 70 g a day, which stays within the 4,400 g of room left before the limit.
The dataset’s rating: Nothing to watch: under the limit
No cap: nickel is rated against EFSA's tolerable daily intake of 13 µg/kg body weight/day (2020). The average adult already takes in 22-26% of it, under half, so a food would have to reach the limit on its own to matter. A 70 g serving adds 4.5-5.3% to the average adult's intake; about 5,962 g of fries a day would reach the limit, eaten alone. For nickel-sensitised people EFSA's acute line is 0.143 µg/kg body weight per sitting (10 µg at 70 kg); a serving here is 10.7 µg.
1 other measurement of this food, same verdict
You’d need about 69 servings in a day of this food alone to use up what the highest average adult intake we found leaves under the limit.
Learn more
One serving carries 9.87 µg
How we got this
A serving a day adds 4.1–4.9% to what an average adult already takes in: a share of that intake, not of the limit. With that serving every day, an average adult would be at about 27–28% of the limit.
The highest average adult intake we found already takes up about 26% of the limit. One serving a day fits in the room left.
Counted from zero, with no allowance for what adults already take in from other food, 6,500 g a day would reach the limit.
Why this rating: Eating it daily comes to 70 g a day, which stays within the 4,800 g of room left before the limit.
The dataset’s rating: Nothing to watch: under the limit
No cap: nickel is rated against EFSA's tolerable daily intake of 13 µg/kg body weight/day (2020). The average adult already takes in 22-26% of it, under half, so a food would have to reach the limit on its own to matter. A 70 g serving adds 4.1-4.9% to the average adult's intake; about 6,454 g of fries a day would reach the limit, eaten alone. For nickel-sensitised people EFSA's acute line is 0.143 µg/kg body weight per sitting (10 µg at 70 kg); a serving here is 9.9 µg.
US FDA. Total Diet Study elements FY2018-FY2020 summary (media159749). · grade A
You’d need more than 100 servings a day, every day, of this food alone to double the lead an average adult already gets. No dose is known to be safe, so doubling is where we flag.
Learn more
A serving a day adds 0.5% to what an average adult already takes in. There is no limit to take a share of.
One serving carries 0.18 µg
How we got this
The dataset’s rating: Nothing to watch: doesn’t double average intake
No cap: a 70 g serving adds 0.51% to the average adult's lead intake of 35 µg/day (0.179 µg; EFSA 2012), far from doubling it. No safe threshold is set for lead.
1 other measurement of this food, same verdict
You’d need more than 100 servings a day, every day, of this food alone to double the lead an average adult already gets. No dose is known to be safe, so doubling is where we flag.
Learn more
A serving a day adds 0.1% to what an average adult already takes in. There is no limit to take a share of.
One serving carries 0.04 µg
How we got this
The dataset’s rating: Nothing to watch: doesn’t double average intake
No cap: a 70 g serving adds 0.11% to the average adult's lead intake of 35 µg/day (0.039 µg). 26 of 27 samples fell below the 4 ppb reporting limit, so the level is a floor.
US FDA. Total Diet Study elements FY2018-FY2020 summary (media159749). · grade A
Worth knowing
No limit applies, so none is rated.
Sugar
0.2 g of sugar in a 70 g serving, natural and added together.
Learn more
Shown, not rated. The food tables we read give total sugar, and few give added sugar, so the site can’t yet tell sugar added in making a food from the sugar in fruit or milk.
Also measured in it
Figures from the dataset. None has a limit to be rated against, so none is a verdict.
Tyramine: 0.58 mg per kg fresh weight, so about 0.041 mg in a 70 g serving. (0.58 (standard deviation 0.64), range nd–2.2 (potato, preparation not stated; NOT fries)) · Sanchezperez 2018 · grade B
For scale, EFSA found no reported ill effects at 6 mg of tyramine in a meal for people on the older MAO-inhibitor antidepressants, 50 mg for those on the newer ones and 600 mg for healthy people not taking them, based on limited data. EFSA 2011
Also checked (nothing to act on) · 1
Noted for context, or not measured in this food yet.
Measured in this food, not rated yet. Not rated: this is a contrast figure from Normandin 2013 (one city, an adolescent-diet sample, known only from its abstract), not used to rate fries. At its level a 70 g serving would add 117.0-263.2% to EFSA's adult mean intake (0.4-0.9 µg/kg body weight/day = 28-63 µg/day, 2015), or 366-671% against Health Canada's lower mean (11-20 µg/day): the whole range sits above the doubling line.
Better options
How we counted this
“Better” here always means better at something the row names: more of one nutrient, more nutrients per serving, or the goal you pick. It never means better in every way.
Every amount below is for the same weight, 70 g, the size of one serving of this food, so a swap compares like with like. A serving of another food can be bigger or smaller.
A food is listed only if it gives clearly more: at least a fifth more than this food, and at least 10% of the daily amount more.
More of what it’s good for
For vitamin B6: no other starchy sides we’ve checked give clearly more, in the same 70 g.
More nutrients per serving, counted together
The other starchy sides we’ve checked with more nutrients per serving than this one, counting at most 100 kcal. One score ranks them all, so the same few often lead.
Sweet potato, baked- More vitamin A (673 µg vs 0 µg)
- More vitamin C (13.7 mg vs 3.29 mg)
- Less omega-3: ALA (4.2 mg vs 305 mg)
Whole-wheat bread- More selenium (18.1 µg vs 0.63 µg)
- More thiamin (0.27 mg vs 0.12 mg)
- More protein (8.61 g vs 2.4 g)
- Less omega-3: ALA (97.3 mg vs 305 mg)
2 foods out of the 5 other starchy sides we’ve checked and could compare give clearly more nutrients per serving.
Where the calcium card measured that less calcium gets in than from milk, calcium counts for less; everything else is as listed.
Your goal
Your goal changes only this list, not what the food gives you or what to watch.
Losing weight: fewer calories, and more nutrients, protein and fibre for each calorie.
- Sweet potato, baked
- 63 kcal in 70 g (this food: 218)
- More vitamin A (673 µg vs 0 µg)
- More vitamin C (13.7 mg vs 3.29 mg)
- Less omega-3: ALA (4.2 mg vs 305 mg)
Sweet potato, boiled- 53 kcal in 70 g (this food: 218)
- More vitamin A (551 µg vs 0 µg)
- Less omega-3: ALA (0 mg vs 305 mg)
- Less niacin (0.61 mg vs 2.54 mg)
- Whole-wheat bread
- More selenium (18.1 µg vs 0.63 µg)
- More thiamin (0.27 mg vs 0.12 mg)
- More protein (8.61 g vs 2.4 g)
- Less omega-3: ALA (97.3 mg vs 305 mg)
Building muscle: more protein and more calories, per 100 g. In a typical diet most protein comes from other foods; among starchy sides, these help most.
Flour tortillas would lead this list, but it’s left out (Worth knowing: lead).
Why some foods aren’t suggested
Left out: Flour tortillas (Worth knowing: lead).
Bring a tracker export or describe your usual week. The same rules check all of it.
The numbers
Open every value
Name in the database: French fries, restaurant or fast-food, fried in vegetable oil
How the serving was set: 70 g prepared (Health Canada TRA P.1 French fries)
Listed nutrients, per 100 g
For each nutrient, the value this page uses is marked “used”. A row marked “second database” is another database’s figure for a matching food, kept so you can see how far databases disagree (they can differ in the samples analysed, lab methods and rounding). Its own cells are worked out from it, but none of the page’s words or scores are.
| Nutrient | Per serving | Per 100 calories | How | Source | Grade | |
|---|---|---|---|---|---|---|
| Omega-3: ALA | 0.436 g | 0.31 g | 0.14 g | listed used | US food database (USDA SR Legacy) #170698 | C |
| Calcium | 18 mg | 12.6 mg | 5.77 mg | listed used | US food database (USDA SR Legacy) #170698 | C |
| 18 mg | 12.6 mg | 5.77 mg | second database · not used | UK food tables (CoFID 2021) #13-486 | C | |
| 18 mg | 12.6 mg | 5.77 mg | copy of USDA · not used | Canadian Nutrient File 2026 #4664 | C | |
| Carbohydrate | 41.44 g | 29.01 g | 13.28 g | listed used | US food database (USDA SR Legacy) #170698 | C |
| Choline | 36.8 mg | 25.76 mg | 11.79 mg | listed used | US food database (USDA SR Legacy) #170698 | C |
| Energy | 312 kcal | 218.4 kcal | – | FDC Energy (kcal) used | US food database (USDA SR Legacy) | – |
| Omega-3: EPA + DHA | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170698 | C |
| Fat | 14.73 g | 10.31 g | 4.72 g | listed used | US food database (USDA SR Legacy) #170698 | C |
| 14.2 g | 9.94 g | 4.55 g | second database · not used | UK food tables (CoFID 2021) #13-486 | C | |
| Cholesterol | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #170698 | C |
| Fatty acids, total saturated | 2.336 g | 1.64 g | 0.75 g | listed used | US food database (USDA SR Legacy) #170698 | C |
| Fibre | 3.8 g | 2.66 g | 1.22 g | listed used | US food database (USDA SR Legacy) #170698 | C |
| 3.8 g | 2.66 g | 1.22 g | second database · not used | UK food tables (CoFID 2021) #13-486 | C | |
| Folate | 30 µg | 21 µg | 9.62 µg | listed used | US food database (USDA SR Legacy) #170698 | C |
| 38 µg | 26.6 µg | 12.18 µg | second database · not used | UK food tables (CoFID 2021) #13-486 | C | |
| Iron | 0.81 mg | 0.57 mg | 0.26 mg | listed used | US food database (USDA SR Legacy) #170698 | C |
| 0.72 mg | 0.5 mg | 0.23 mg | second database · not used | UK food tables (CoFID 2021) #13-486 | C | |
| Magnesium | 35 mg | 24.5 mg | 11.22 mg | listed used | US food database (USDA SR Legacy) #170698 | C |
| 29 mg | 20.3 mg | 9.29 mg | second database · not used | UK food tables (CoFID 2021) #13-486 | C | |
| Niacin (B3, niacin equivalents) | 3.633 mg | 2.54 mg | 1.16 mg | listed used | Canadian Nutrient File 2026 #4664 | C |
| Phosphorus | 125 mg | 87.5 mg | 40.06 mg | listed used | US food database (USDA SR Legacy) #170698 | C |
| 143 mg | 100.1 mg | 45.83 mg | second database · not used | UK food tables (CoFID 2021) #13-486 | C | |
| Potassium | 579 mg | 405.3 mg | 185.58 mg | listed used | US food database (USDA SR Legacy) #170698 | C |
| 544 mg | 380.8 mg | 174.36 mg | second database · not used | UK food tables (CoFID 2021) #13-486 | C | |
| Protein | 3.43 g | 2.4 g | 1.1 g | listed used | US food database (USDA SR Legacy) #170698 | C |
| 3.5 g | 2.45 g | 1.12 g | second database · not used | UK food tables (CoFID 2021) #13-486 | C | |
| Riboflavin (B2) | 0.039 mg | 0.03 mg | 0.01 mg | listed used | US food database (USDA SR Legacy) #170698 | C |
| 0.09 mg | 0.06 mg | 0.03 mg | second database · not used · 2.3× | UK food tables (CoFID 2021) #13-486 | C | |
| Selenium | 0.9 µg | 0.63 µg | 0.29 µg | listed used | US food database (USDA SR Legacy) #170698 | C |
| Sodium | 210 mg | 147 mg | 67.31 mg | listed used | US food database (USDA SR Legacy) #170698 | C |
| 193 mg | 135.1 mg | 61.86 mg | second database · not used | UK food tables (CoFID 2021) #13-486 | C | |
| Sugars | 0.3 g | 0.21 g | 0.1 g | listed used | US food database (USDA SR Legacy) #170698 | C |
| 0.3 g | 0.21 g | 0.1 g | second database · not used | UK food tables (CoFID 2021) #13-486 | C | |
| Thiamin (B1) | 0.17 mg | 0.12 mg | 0.05 mg | listed used | US food database (USDA SR Legacy) #170698 | C |
| 0.07 mg | 0.05 mg | 0.02 mg | second database · not used · 2.4× | UK food tables (CoFID 2021) #13-486 | C | |
| Vitamin A | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #170698 | C |
| Vitamin B12 | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #170698 | C |
| 0 µg | 0 µg | 0 µg | second database · not used | UK food tables (CoFID 2021) #13-486 | C | |
| Vitamin B6 | 0.372 mg | 0.26 mg | 0.12 mg | listed used | US food database (USDA SR Legacy) #170698 | C |
| 0.04 mg | 0.03 mg | 0.01 mg | second database · not used · 9.3× | UK food tables (CoFID 2021) #13-486 | C | |
| Vitamin C | 4.7 mg | 3.29 mg | 1.51 mg | listed used | US food database (USDA SR Legacy) #170698 | C |
| 2 mg | 1.4 mg | 0.64 mg | second database · not used · 2.4× | UK food tables (CoFID 2021) #13-486 | C | |
| Vitamin D | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #170698 | C |
| 0 µg | 0 µg | 0 µg | second database · not used | UK food tables (CoFID 2021) #13-486 | C | |
| Vitamin E | 1.67 mg | 1.17 mg | 0.54 mg | listed used | US food database (USDA SR Legacy) #170698 | C |
| 3.28 mg | 2.3 mg | 1.05 mg | second database · not used | UK food tables (CoFID 2021) #13-486 | C | |
| Vitamin K1 | 11.2 µg | 7.84 µg | 3.59 µg | listed used | US food database (USDA SR Legacy) #170698 | C |
| Water | 38.55 g | 26.99 g | 12.36 g | listed used | US food database (USDA SR Legacy) #170698 | C |
| 38.5 g | 26.95 g | 12.34 g | second database · not used | UK food tables (CoFID 2021) #13-486 | C | |
| Zinc | 0.5 mg | 0.35 mg | 0.16 mg | listed used | US food database (USDA SR Legacy) #170698 | C |
| 0.4 mg | 0.28 mg | 0.13 mg | second database · not used | UK food tables (CoFID 2021) #13-486 | C |
| Nutrient | Per 100 g | Per serving | Per 100 calories | How | Source | Grade |
|---|---|---|---|---|---|---|
| Beta-carotene | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #170698 | C |
| Copper | 0.124 mg | 0.09 mg | 0.04 mg | listed used | US food database (USDA SR Legacy) #170698 | C |
| 0.08 mg | 0.06 mg | 0.03 mg | second database · not used | UK food tables (CoFID 2021) #13-486 | C | |
| Ash | 1.85 g | 1.3 g | 0.59 g | listed used | US food database (USDA SR Legacy) #170698 | C |
| Alcohol, ethyl | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170698 | C |
| Caffeine | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #170698 | C |
| Theobromine | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #170698 | C |
| Energy | 1,305 kj | 913.5 kj | 418.27 kj | listed used | US food database (USDA SR Legacy) #170698 | C |
| Vitamin A, IU | 0 iu | 0 iu | 0 iu | listed used | US food database (USDA SR Legacy) #170698 | C |
| Carotene, alpha | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #170698 | C |
| Vitamin D (D2 + D3), International Units | 0 iu | 0 iu | 0 iu | listed used | US food database (USDA SR Legacy) #170698 | C |
| Cryptoxanthin, beta | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #170698 | C |
| Lycopene | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #170698 | C |
| Tocopherol, beta | 0.05 mg | 0.04 mg | 0.02 mg | listed used | US food database (USDA SR Legacy) #170698 | C |
| Tocopherol, gamma | 3.63 mg | 2.54 mg | 1.16 mg | listed used | US food database (USDA SR Legacy) #170698 | C |
| Tocopherol, delta | 0.9 mg | 0.63 mg | 0.29 mg | listed used | US food database (USDA SR Legacy) #170698 | C |
| Tocotrienol, alpha | 0.02 mg | 0.01 mg | 0.01 mg | listed used | US food database (USDA SR Legacy) #170698 | C |
| Tocotrienol, beta | 0.09 mg | 0.06 mg | 0.03 mg | listed used | US food database (USDA SR Legacy) #170698 | C |
| Tocotrienol, gamma | 0.03 mg | 0.02 mg | 0.01 mg | listed used | US food database (USDA SR Legacy) #170698 | C |
| Tocotrienol, delta | 0.03 mg | 0.02 mg | 0.01 mg | listed used | US food database (USDA SR Legacy) #170698 | C |
| Vitamin K (Dihydrophylloquinone) | 42.8 µg | 29.96 µg | 13.72 µg | listed used | US food database (USDA SR Legacy) #170698 | C |
| Folic acid | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #170698 | C |
| Folate, food | 30 µg | 21 µg | 9.62 µg | listed used | US food database (USDA SR Legacy) #170698 | C |
| Folate, DFE | 30 µg | 21 µg | 9.62 µg | listed used | US food database (USDA SR Legacy) #170698 | C |
| Betaine | 0.4 mg | 0.28 mg | 0.13 mg | listed used | US food database (USDA SR Legacy) #170698 | C |
| Vitamin E, added | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #170698 | C |
| Vitamin B-12, added | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #170698 | C |
| Fatty acids, total trans | 0.06 g | 0.04 g | 0.02 g | listed used | US food database (USDA SR Legacy) #170698 | C |
| SFA 4:0 | 0.08 g | 0.06 g | 0.03 g | listed used | US food database (USDA SR Legacy) #170698 | C |
| SFA 6:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170698 | C |
| SFA 8:0 | 0.014 g | 0.01 g | 0 g | listed used | US food database (USDA SR Legacy) #170698 | C |
| SFA 10:0 | 0.013 g | 0.01 g | 0 g | listed used | US food database (USDA SR Legacy) #170698 | C |
| SFA 12:0 | 0.004 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170698 | C |
| SFA 14:0 | 0.018 g | 0.01 g | 0.01 g | listed used | US food database (USDA SR Legacy) #170698 | C |
| SFA 16:0 | 1.22 g | 0.85 g | 0.39 g | listed used | US food database (USDA SR Legacy) #170698 | C |
| SFA 18:0 | 0.838 g | 0.59 g | 0.27 g | listed used | US food database (USDA SR Legacy) #170698 | C |
| SFA 20:0 | 0.07 g | 0.05 g | 0.02 g | listed used | US food database (USDA SR Legacy) #170698 | C |
| MUFA 18:1 | 5.821 g | 4.07 g | 1.87 g | listed used | US food database (USDA SR Legacy) #170698 | C |
| PUFA 18:2 | 4.948 g | 3.46 g | 1.59 g | listed used | US food database (USDA SR Legacy) #170698 | C |
| PUFA 18:3 | 0.436 g | 0.31 g | 0.14 g | listed used | US food database (USDA SR Legacy) #170698 | C |
| PUFA 20:4 | 0.004 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170698 | C |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170698 | C |
| SFA 22:0 | 0.04 g | 0.03 g | 0.01 g | listed used | US food database (USDA SR Legacy) #170698 | C |
| MUFA 14:1 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170698 | C |
| MUFA 16:1 | 0.026 g | 0.02 g | 0.01 g | listed used | US food database (USDA SR Legacy) #170698 | C |
| PUFA 18:4 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170698 | C |
| MUFA 20:1 | 0.107 g | 0.07 g | 0.03 g | listed used | US food database (USDA SR Legacy) #170698 | C |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170698 | C |
| MUFA 22:1 | 0.004 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170698 | C |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170698 | C |
| Phytosterols | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #170698 | C |
| Fatty acids, total monounsaturated | 5.969 g | 4.18 g | 1.91 g | listed used | US food database (USDA SR Legacy) #170698 | C |
| Fatty acids, total polyunsaturated | 5.398 g | 3.78 g | 1.73 g | listed used | US food database (USDA SR Legacy) #170698 | C |
| SFA 15:0 | 0.005 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170698 | C |
| SFA 17:0 | 0.011 g | 0.01 g | 0 g | listed used | US food database (USDA SR Legacy) #170698 | C |
| SFA 24:0 | 0.022 g | 0.02 g | 0.01 g | listed used | US food database (USDA SR Legacy) #170698 | C |
| TFA 16:1 t | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170698 | C |
| TFA 18:1 t | 0.026 g | 0.02 g | 0.01 g | listed used | US food database (USDA SR Legacy) #170698 | C |
| TFA 22:1 t | 0.002 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170698 | C |
| TFA 18:2 t not further defined | 0.033 g | 0.02 g | 0.01 g | listed used | US food database (USDA SR Legacy) #170698 | C |
| PUFA 18:2 CLAs | 0.017 g | 0.01 g | 0.01 g | listed used | US food database (USDA SR Legacy) #170698 | C |
| MUFA 24:1 c | 0.003 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170698 | C |
| PUFA 20:2 n-6 c,c | 0.007 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170698 | C |
| MUFA 16:1 c | 0.026 g | 0.02 g | 0.01 g | listed used | US food database (USDA SR Legacy) #170698 | C |
| MUFA 18:1 c | 5.796 g | 4.06 g | 1.86 g | listed used | US food database (USDA SR Legacy) #170698 | C |
| PUFA 18:2 n-6 c,c | 4.898 g | 3.43 g | 1.57 g | listed used | US food database (USDA SR Legacy) #170698 | C |
| MUFA 22:1 c | 0.003 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170698 | C |
| PUFA 18:3 n-6 c,c,c | 0.029 g | 0.02 g | 0.01 g | listed used | US food database (USDA SR Legacy) #170698 | C |
| MUFA 17:1 | 0.008 g | 0.01 g | 0 g | listed used | US food database (USDA SR Legacy) #170698 | C |
| PUFA 20:3 | 0.001 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170698 | C |
| Fatty acids, total trans-monoenoic | 0.027 g | 0.02 g | 0.01 g | listed used | US food database (USDA SR Legacy) #170698 | C |
| Fatty acids, total trans-polyenoic | 0.033 g | 0.02 g | 0.01 g | listed used | US food database (USDA SR Legacy) #170698 | C |
| MUFA 15:1 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170698 | C |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.407 g | 0.28 g | 0.13 g | listed used | US food database (USDA SR Legacy) #170698 | C |
| PUFA 20:3 n-3 | 0.001 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170698 | C |
| PUFA 20:3 n-6 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170698 | C |
| PUFA 22:4 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170698 | C |
| Lutein + zeaxanthin | 27 µg | 18.9 µg | 8.65 µg | listed used | US food database (USDA SR Legacy) #170698 | C |
| Manganese | 0.247 mg | 0.17 mg | 0.08 mg | listed used | US food database (USDA SR Legacy) #170698 | C |
| 0.16 mg | 0.11 mg | 0.05 mg | second database · not used | UK food tables (CoFID 2021) #13-486 | C | |
| Niacin (B3, preformed) | 3.004 mg | 2.1 mg | 0.96 mg | listed used | US food database (USDA SR Legacy) #170698 | C |
| 0.6 mg | 0.42 mg | 0.19 mg | second database · not used · 5× | UK food tables (CoFID 2021) #13-486 | C | |
| Pantothenic acid (B5) | 0.58 mg | 0.41 mg | 0.19 mg | listed used | US food database (USDA SR Legacy) #170698 | C |
| 0.49 mg | 0.34 mg | 0.16 mg | second database · not used | UK food tables (CoFID 2021) #13-486 | C | |
| Retinol | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #170698 | C |
| 0 µg | 0 µg | 0 µg | second database · not used | UK food tables (CoFID 2021) #13-486 | C |
Change the amount to rescale the first column. Nutrients a database doesn't list are missing, not zero.
Hazard rows as the dataset rates them
- Acrylamide · Nothing to watch: doesn’t double average intake · No cap: no safe threshold is set for acrylamide, and a serving stays under doubling. A 70 g serving adds 27.0-60.8% to EFSA's adult mean intake (0.4-0.9 µg/kg body weight/day = 28-63 µg/day, 2015). Against Health Canada's lower mean (11-20 µg/day) it is 84-155%; the band rests on EFSA's average. · EFSA 2015 · A
- Acrylamide · Go easy: can double average intake · May exceed: no safe threshold is set for acrylamide. A 70 g serving adds 46.6-104.8% to EFSA's adult mean intake (0.4-0.9 µg/kg body weight/day = 28-63 µg/day, 2015), so the top of the range reaches doubling. Against Health Canada's lower adult mean (11-20 µg/day) it is 145-267%. At the 2014 survey mean alone (358 µg/kg) the range is 39.8-89.5%, below the line. · DOI 10.1080/19440049.2024.2379388 · A
- Acrylamide · Nothing to watch: doesn’t double average intake · No cap: no safe threshold is set for acrylamide, and a serving stays under doubling. A 70 g serving adds 34.2-77.0% to EFSA's adult mean intake (0.4-0.9 µg/kg body weight/day = 28-63 µg/day, 2015). Against Health Canada's lower mean (11-20 µg/day) it is 107-196%; the band rests on EFSA's average. At the old 100 g default the same mean (308 µg/kg) gives 48.9-110%. · EFSA 2015 · A
- Acrylamide · Go easy: can double average intake · May exceed: no safe threshold is set for acrylamide. A 70 g serving adds 46.5-104.6% to EFSA's adult mean intake (0.4-0.9 µg/kg body weight/day = 28-63 µg/day, 2015), so the top of the range reaches doubling. Against Health Canada's lower adult mean (11-20 µg/day) it is 145-266%. A secondary citation, in a category wider than fries (hash browns, puffs). · DOI 10.1080/19440049.2019.1637548 · B
- Acrylamide · Nothing to watch: doesn’t double average intake · No cap, though only just: no safe threshold is set for acrylamide. A 70 g serving adds 44.1-99.3% to EFSA's adult mean intake (0.4-0.9 µg/kg body weight/day = 28-63 µg/day, 2015), the top of the range a hair under doubling. Against Health Canada's lower adult mean (11-20 µg/day) it is 138-253%; the band rests on EFSA's average. · FDA 2011–2015 · B
- Acrylamide · Not rated yet · Not rated: this is a contrast figure from Normandin 2013 (one city, an adolescent-diet sample, known only from its abstract), not used to rate fries. At its level a 70 g serving would add 117.0-263.2% to EFSA's adult mean intake (0.4-0.9 µg/kg body weight/day = 28-63 µg/day, 2015), or 366-671% against Health Canada's lower mean (11-20 µg/day): the whole range sits above the doubling line. · DOI 10.1016/j.fct.2013.03.005 · B
- Cadmium · Nothing to watch: under the limit · A daily serving adds 18% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap. · Health Canada Total Diet Study, trace elements · A
- Cadmium · Nothing to watch: under the limit · A daily serving adds 23% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap. · US FDA Total Diet Study (2018–2020) · A
- Glycidyl esters (glycidol) · Nothing to watch: doesn’t double average intake · No cap: a 70 g serving carries 8.26 µg of glycidyl esters counted as glycidol (0.118 µg/kg body weight), which adds 39-59% to EFSA's 2016 average adult intake (0.2-0.3 µg/kg body weight/day), under doubling. No safe threshold is set for glycidol; EFSA counts a margin of exposure of 25,000 or more on a T25 of 10.2 mg/kg body weight/day as low concern. · BfR 2020 · A
- Lead · Nothing to watch: doesn’t double average intake · No cap: a 70 g serving adds 0.51% to the average adult's lead intake of 35 µg/day (0.179 µg; EFSA 2012), far from doubling it. No safe threshold is set for lead. · Health Canada Total Diet Study, trace elements · A
- Lead · Nothing to watch: doesn’t double average intake · No cap: a 70 g serving adds 0.11% to the average adult's lead intake of 35 µg/day (0.039 µg). 26 of 27 samples fell below the 4 ppb reporting limit, so the level is a floor. · US FDA Total Diet Study (2018–2020) · A
- 3-MCPD and its esters · Nothing to watch: under the limit · No cap: EFSA's group tolerable daily intake for 3-MCPD and its fatty acid esters is 2 µg/kg body weight/day (2018), 140 µg/day at 70 kg. A serving carries 9.6 µg, 6.9% of it; about 1,022 g of fries a day would reach it, eaten alone. The average adult takes in 0.2-0.7 µg/kg body weight/day (14-49 µg/day), 10-35% of the limit, and the serving adds 19.6-68.5% to that, under doubling. The fries measured were German food-service fries. The BfR finds the limit not exceeded for adults but clearly exceeded for children and infants in some scenarios. · BfR 2020 · A
- Nickel · Nothing to watch: under the limit · No cap: nickel is rated against EFSA's tolerable daily intake of 13 µg/kg body weight/day (2020). The average adult already takes in 22-26% of it, under half, so a food would have to reach the limit on its own to matter. A 70 g serving adds 4.5-5.3% to the average adult's intake; about 5,962 g of fries a day would reach the limit, eaten alone. For nickel-sensitised people EFSA's acute line is 0.143 µg/kg body weight per sitting (10 µg at 70 kg); a serving here is 10.7 µg. · Health Canada Total Diet Study, trace elements · A
- Nickel · Nothing to watch: under the limit · No cap: nickel is rated against EFSA's tolerable daily intake of 13 µg/kg body weight/day (2020). The average adult already takes in 22-26% of it, under half, so a food would have to reach the limit on its own to matter. A 70 g serving adds 4.1-4.9% to the average adult's intake; about 6,454 g of fries a day would reach the limit, eaten alone. For nickel-sensitised people EFSA's acute line is 0.143 µg/kg body weight per sitting (10 µg at 70 kg); a serving here is 9.9 µg. · US FDA Total Diet Study (2018–2020) · A
- Potato glycoalkaloids (solanine) · Nothing to watch: under the limit · No cap: EFSA's 2020 no-concern line for one sitting is 100 µg/kg body weight of total glycoalkaloids (7,000 µg at 70 kg; an effect level of 1 mg/kg body weight with a margin of 10). At the mean of 18 µg/g, 389 g in one sitting would reach it, eaten alone; a 70 g serving is 18% of the limit, and 44% at the highest value reported (44 mg/kg, 159 g). The source says only "commercial product" for three samples and does not say where the fries were bought. This is a fried or processed product, not the raw tuber. · EFSA 2020 · B
Oxalate, phytate and gut-tolerance measurements
- fodmap fructan: not detectable g/100 g · fresh weight · 'French fries' composite of at least three brands, Slovenian grocery stores and markets; samples 'were cooked, baked, or fried and then dried', so the fries' own preparation is not stated · grade A · Ferjancic 2024
- histamine: not detected (potato, preparation not stated, n = 10; NOT fries) mg/kg · fresh weight · potato, preparation not stated · grade B · Sanchezperez 2018
- tyramine: 0.58 (standard deviation 0.64), range nd–2.2 (potato, preparation not stated; NOT fries) mg/kg · fresh weight · potato, preparation not stated (the authors' own database of Spanish market products) · grade B · Sanchezperez 2018
Sources
- BfR. Possible health risks due to high concentrations of 3-MCPD and glycidyl fatty acid esters in certain foods. BfR Opinion No 020/2020, 20 April 2020. · doi:10.17590/20200420-134029
bfr-2020-opinion-020· full text read · BfR - Health Canada, Canadian Nutrient File 2026 (14th edition)
cnf-2026· dataset · Open Government Licence – Canada 2.0 - Public Health England, Composition of Foods Integrated Dataset (CoFID) 2021
cofid-2021· dataset · Open Government Licence v3.0 - Normandin L et al. Dietary exposure to acrylamide in adolescents from a Canadian urban center. Food Chem Toxicol 2013;57:75-83. · doi:10.1016/j.fct.2013.03.005 · PMID 23517909
doi:10.1016/j.fct.2013.03.005· abstract only · journal copyright - Abt E et al. Acrylamide levels and dietary exposure from foods in the United States, an update based on 2011-2015 data. Food Addit Contam A 2019;36(10):1475-1490. · doi:10.1080/19440049.2019.1637548 · PMID 31318642
doi:10.1080/19440049.2019.1637548· abstract only · journal copyright - Hossain Z, Zhao T, Becalski A, Schneider J, Feng SY, Rawn DFK. Trends in acrylamide content in selected potato/sweet potato products on the Canadian market. Food Addit Contam A 2024. · doi:10.1080/19440049.2024.2379388 · PMID 39008692
doi:10.1080/19440049.2024.2379388· full text read · CC BY-NC-ND 4.0 - EFSA CONTAM Panel (2015) Scientific Opinion on acrylamide in food. EFSA Journal 13(6):4104 · doi:10.2903/j.efsa.2015.4104
efsa-2015-acrylamide· abstract only · EFSA Journal: CC BY-ND 4.0 - EFSA CONTAM Panel (2020) Risk assessment of glycoalkaloids in feed and food, in particular in potatoes and potato-derived products. EFSA Journal 18(8):6222 · doi:10.2903/j.efsa.2020.6222 · PMID 32788943
efsa-2020-glycoalkaloids· full text read · EFSA Journal: CC BY-ND 4.0 - US FDA. Survey Data on Acrylamide in Food: Individual Food Products (spreadsheets media130926 and media130927).
fda-acrylamide-individual-products-2011-2015· secondary source · US public domain - US FDA. Total Diet Study elements FY2018-FY2020 summary (media159749).
fda-tds-elements-fy2018-2020· dataset · US public domain - USDA FoodData Central, SR Legacy, 2018-04
fdc-sr-legacy-2018-04· dataset · CC0 1.0 (public domain) - Ferjancic B et al. 2024, Fructan content in most commonly consumed Slovenian foods, Front Nutr (PMC11327153)
ferjancic2024· full text read · CC BY 4.0 - Health Canada. Total Diet Study trace elements, open.canada.ca dataset 83934503, English resource 9c988c19-07ae-4aa4-8496-84658b6b0c45; composites pooled as an equal-weight mean per TDS food code, non-detects stored as 0.
hc-tds-trace-elements-open-canada· secondary source · Open Government Licence - Canada - Sánchez-Pérez S et al. 2018, Foods 7:205, Table 1 (histamine in plant foods; PMC6306728)
sanchezperez2018· full text read · CC BY 4.0
Body map 2026-10-25.1: each nutrient’s job comes from an agency fact sheet, linked beside it under Good for.
The plain words: “a lot” means one serving (100 g when the food has no serving size) gives at least 20% of the daily amount (the reference intake), “some” at least 10%, “a little” at least 2% (the cut-offs are ours, one set for every page: 20% and 10% are borrowed from the US labelling terms “high” and “good source” and applied to Health Canada’s daily amount, whereas Health Canada’s own shopper rule says 15%; provisional: they may change in a later method version). The daily amount is Health Canada’s Dietary Reference Intake for adults 19–30; where men and women need different amounts we use the higher one (protein: 56 g for men, 46 g for women). The percentage printed under each nutrient is the printed amount as a share of that daily amount, rounded to the nearest whole number, and the word is read from that percentage, so the amount, the percentage and the word always agree. Calcium with a measured absorption is scaled by how well it gets in compared with milk.
The scale: “Nothing to watch” means a serving a day stays under the limit at ordinary amounts; “Go easy” means a serving a day can push past the limit for adults who already take in the most, or fewer than 2 servings reach it; “Limit it” means once a week or less. The dataset’s own rating is under “How we got this”. Provisional: the scale may change in a later method version.
Measured absorption under Good for: grade-A studies in adults that tested this preparation of this food, as a share of the listed amount (the share digested, for protein), quoted once each source has passed our evidence check; animal studies and other variants stay in the table above. Provisional: this screen may change in a later method version.