French fries, frozen, oven-baked
Checked by us One serving: 70 g (about 9 fries) · 111 kcal
Some vitamin B6 and niacin. 2 more nutrients in moderate amounts: see Good for.
Nothing to watch for most people.
Worth knowing for some people: sulphites.
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.
- Some
Vitamin B6
Helps you use protein, and your brain needs it to make its chemical messengers.
Learn more
0.18 mg in one serving: 14% 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
- Some
Niacin (B3, niacin equivalents)
More than 400 of your enzymes need it to work.
Learn more
1.73 mg in one serving: 11% of the 16 mg a day men need, 12% 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
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
165 mg in one serving: 10% of the 1,600 mg a day men need, 15% 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
Potassium
Your nerves, muscles and kidneys need it to work.
Learn more
335 mg in one serving: 10% of the 3,400 mg a day men need, 13% 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
18 more nutrients at a little or less
- A little
Thiamin (B1)
Your cells use it to get energy from food, and so to grow and work.
Learn more
0.09 mg in one serving: 8% of the 1.2 mg a day men need, 8% 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 C
Your body makes collagen with it, which wounds need to heal. It also helps you absorb iron from plants.
Learn more
6.02 mg in one serving: 7% of the 90 mg a day men need, 8% 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
Vitamin K1
Your blood needs it to clot.
Learn more
5.18 µg in one serving: 4% of the 120 µg a day men need, 6% 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
16.8 mg in one serving: 4% of the 400 mg a day men need, 5% 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
16.1 µg in one serving: 4% 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
Fibre
Keeps your gut moving.
Learn more
1.4 g in one serving: 4% of the 38 g a day men need, 6% 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
Protein
Your muscles, and every other tissue, are built and repaired from it.
Learn more
1.93 g in one serving: 3% of the 56 g a day men need, 4% 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
Choline
Your cells need it for their membranes, and to make acetylcholine, a messenger for memory, mood and muscle control.
Learn more
16.6 mg in one serving: 3% of the 550 mg a day men need, 4% 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
Zinc
Your immune system and healing wounds depend on it.
Learn more
0.25 mg in one serving: 2% of the 11 mg a day men need, 3% 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
0.4 mg in one serving: 5% of the 8 mg a day men need, 2% 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
Vitamin E
Shields the fats in your cells from damage; your immune system uses it too.
Learn more
0.27 mg in one serving: 2% 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
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
0.02 mg in one serving: 2% of the 1.3 mg a day men need, 2% 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
8.4 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
0.28 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
Potato glycoalkaloids (solanine)
Nothing to watchYou’d need about 4.6 servings in one sitting of this food alone to reach the limit.
Learn more
One serving carries 1.54 mg
How we got this
320 g in one sitting reaches the limit
The dataset’s rating: Nothing to watch: under the limit
No cap: these are frozen fries as sold, before baking, which drives off water, so the baked concentration is higher. 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 22 µg/g, 318 g in one sitting would reach it, eaten alone; a 70 g serving is 22% of the limit, and 58% at the highest value reported (58 mg/kg). This is a fried or processed product, not the raw tuber.
You’d need about 3 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 20–46% to what an average adult already takes in. There is no limit to take a share of.
One serving carries 12.9 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 20.4-45.9% 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 64-117%; the band rests on EFSA's average. Home oven-baked from frozen.
4 other measurements of this food, same verdict
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 29–64% to what an average adult already takes in. There is no limit to take a share of.
One serving carries 18 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 28.6-64.2% 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 89-164%; the band rests on EFSA's average.
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 27–60% to what an average adult already takes in. There is no limit to take a share of.
One serving carries 16.7 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 26.6-59.8% 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 83-152%; the band rests on EFSA's average.
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 23–52% to what an average adult already takes in. There is no limit to take a share of.
One serving carries 14.4 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 22.9-51.5% 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 72-131%; the band rests on EFSA's average. A secondary citation, in a category wider than fries (hash browns, puffs).
You’d need about 3 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 20–46% to what an average adult already takes in. There is no limit to take a share of.
One serving carries 12.7 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 20.2-45.5% 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 63-116%; the band rests on EFSA's average.
For some people
Flagged for sulphite-sensitive people, including some people with asthma; not scored. Sulphites must be declared on a packaged product's label, so check the ingredient list.
Worth knowing
No limit applies, so none is rated.
Sugar
0.3 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.
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
More niacin
Whole-wheat bread3.86 mg in 70 g (this food: 1.73 mg)
Amounts as listed, not adjusted for how much gets in.
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, boiled- More vitamin A (551 µg vs 0 µg)
- Less omega-3: ALA (0 mg vs 165 mg)
- Whole-wheat bread
- More selenium (18.1 µg vs 0.28 µg)
- More thiamin (0.27 mg vs 0.09 mg)
- More niacin (3.86 mg vs 1.73 mg)
2 foods out of the 3 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, boiled
- 53 kcal in 70 g (this food: 111)
- More vitamin A (551 µg vs 0 µg)
- Less omega-3: ALA (0 mg vs 165 mg)
- Whole-wheat bread
- More selenium (18.1 µg vs 0.28 µg)
- More thiamin (0.27 mg vs 0.09 mg)
- More niacin (3.86 mg vs 1.73 mg)
Quinoa, cooked84 kcal in 70 g (this food: 111)
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.
- Whole-wheat bread12.3 g protein · 254 kcal per 100 g
White bread, toasted9 g protein · 290 kcal per 100 g
2 foods out of the 4 other starchy sides we’ve checked and could compare give clearly more protein, and more calories, per 100 g.
Why some foods aren’t suggested
Left out: White bread, toasted (what it would be picked for may be added to it, and the amount depends on the brand).
Left out: Sweet potato, baked (Worth knowing: acrylamide).
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, frozen, baked at home in the oven
How the serving was set: 70 g prepared (Health Canada TRA P.1 French fries, "prepared")
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 | 0.235 g | 0.16 g | 0.15 g | listed used | US food database (USDA SR Legacy) #169264 | C |
| Calcium | 12 mg | 8.4 mg | 7.59 mg | listed used | US food database (USDA SR Legacy) #169264 | C |
| 14 mg | 9.8 mg | 8.86 mg | second database · not used | UK food tables (CoFID 2021) #13-487 | C | |
| 12 mg | 8.4 mg | 7.59 mg | copy of USDA · not used | Canadian Nutrient File 2026 #2435 | C | |
| Carbohydrate | 25.55 g | 17.89 g | 16.17 g | listed used | US food database (USDA SR Legacy) #169264 | C |
| Choline | 23.7 mg | 16.59 mg | 15 mg | listed used | US food database (USDA SR Legacy) #169264 | C |
| Energy | 158 kcal | 110.6 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) #169264 | C |
| Fat | 5.48 g | 3.84 g | 3.47 g | listed used | US food database (USDA SR Legacy) #169264 | C |
| 4.9 g | 3.43 g | 3.1 g | second database · not used | UK food tables (CoFID 2021) #13-487 | C | |
| Cholesterol | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #169264 | C |
| Fatty acids, total saturated | 0.848 g | 0.59 g | 0.54 g | listed used | US food database (USDA SR Legacy) #169264 | C |
| Fibre | 2 g | 1.4 g | 1.27 g | listed used | US food database (USDA SR Legacy) #169264 | C |
| 3.5 g | 2.45 g | 2.22 g | second database · not used | UK food tables (CoFID 2021) #13-487 | C | |
| Folate | 23 µg | 16.1 µg | 14.56 µg | listed used | US food database (USDA SR Legacy) #169264 | C |
| 22 µg | 15.4 µg | 13.92 µg | second database · not used | UK food tables (CoFID 2021) #13-487 | C | |
| Iron | 0.57 mg | 0.4 mg | 0.36 mg | listed used | US food database (USDA SR Legacy) #169264 | C |
| 0.72 mg | 0.5 mg | 0.46 mg | second database · not used | UK food tables (CoFID 2021) #13-487 | C | |
| Magnesium | 24 mg | 16.8 mg | 15.19 mg | listed used | US food database (USDA SR Legacy) #169264 | C |
| 31 mg | 21.7 mg | 19.62 mg | second database · not used | UK food tables (CoFID 2021) #13-487 | C | |
| Niacin (B3, niacin equivalents) | 2.477 mg | 1.73 mg | 1.57 mg | listed used | Canadian Nutrient File 2026 #2435 | C |
| Phosphorus | 87 mg | 60.9 mg | 55.06 mg | listed used | US food database (USDA SR Legacy) #169264 | C |
| 95 mg | 66.5 mg | 60.13 mg | second database · not used | UK food tables (CoFID 2021) #13-487 | C | |
| Potassium | 478 mg | 334.6 mg | 302.53 mg | listed used | US food database (USDA SR Legacy) #169264 | C |
| 641 mg | 448.7 mg | 405.7 mg | second database · not used | UK food tables (CoFID 2021) #13-487 | C | |
| Protein | 2.75 g | 1.93 g | 1.74 g | listed used | US food database (USDA SR Legacy) #169264 | C |
| 3.2 g | 2.24 g | 2.03 g | second database · not used | UK food tables (CoFID 2021) #13-487 | C | |
| Riboflavin (B2) | 0.032 mg | 0.02 mg | 0.02 mg | listed used | US food database (USDA SR Legacy) #169264 | C |
| 0.12 mg | 0.08 mg | 0.08 mg | second database · not used · 3.8× | UK food tables (CoFID 2021) #13-487 | C | |
| Selenium | 0.4 µg | 0.28 µg | 0.25 µg | listed used | US food database (USDA SR Legacy) #169264 | C |
| Sodium | 324 mg | 226.8 mg | 205.06 mg | listed used | US food database (USDA SR Legacy) #169264 | C |
| 31 mg | 21.7 mg | 19.62 mg | second database · not used · 10.5× | UK food tables (CoFID 2021) #13-487 | C | |
| Sugars | 0.37 g | 0.26 g | 0.23 g | listed used | US food database (USDA SR Legacy) #169264 | C |
| 1 g | 0.7 g | 0.63 g | second database · not used · 2.7× | UK food tables (CoFID 2021) #13-487 | C | |
| Thiamin (B1) | 0.13 mg | 0.09 mg | 0.08 mg | listed used | US food database (USDA SR Legacy) #169264 | C |
| 0.05 mg | 0.04 mg | 0.03 mg | second database · not used · 2.6× | UK food tables (CoFID 2021) #13-487 | C | |
| Vitamin A | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #169264 | C |
| Vitamin B12 | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #169264 | C |
| 0 µg | 0 µg | 0 µg | second database · not used | UK food tables (CoFID 2021) #13-487 | C | |
| Vitamin B6 | 0.261 mg | 0.18 mg | 0.17 mg | listed used | US food database (USDA SR Legacy) #169264 | C |
| 0.2 mg | 0.14 mg | 0.13 mg | second database · not used | UK food tables (CoFID 2021) #13-487 | C | |
| Vitamin C | 8.6 mg | 6.02 mg | 5.44 mg | listed used | US food database (USDA SR Legacy) #169264 | C |
| 1 mg | 0.7 mg | 0.63 mg | second database · not used · 8.6× | UK food tables (CoFID 2021) #13-487 | C | |
| Vitamin D | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #169264 | C |
| 0 µg | 0 µg | 0 µg | second database · not used | UK food tables (CoFID 2021) #13-487 | C | |
| Vitamin E | 0.39 mg | 0.27 mg | 0.25 mg | listed used | US food database (USDA SR Legacy) #169264 | C |
| 1.37 mg | 0.96 mg | 0.87 mg | second database · not used · 3.5× | UK food tables (CoFID 2021) #13-487 | C | |
| Vitamin K1 | 7.4 µg | 5.18 µg | 4.68 µg | listed used | US food database (USDA SR Legacy) #169264 | C |
| Water | 64.44 g | 45.11 g | 40.78 g | listed used | US food database (USDA SR Legacy) #169264 | C |
| 54.2 g | 37.94 g | 34.3 g | second database · not used | UK food tables (CoFID 2021) #13-487 | C | |
| Zinc | 0.35 mg | 0.25 mg | 0.22 mg | listed used | US food database (USDA SR Legacy) #169264 | C |
| 0.4 mg | 0.28 mg | 0.25 mg | second database · not used | UK food tables (CoFID 2021) #13-487 | C |
| Nutrient | Per 100 g | Per serving | Per 100 calories | How | Source | Grade |
|---|---|---|---|---|---|---|
| Beta-carotene | 3 µg | 2.1 µg | 1.9 µg | listed used | US food database (USDA SR Legacy) #169264 | C |
| Copper | 0.104 mg | 0.07 mg | 0.07 mg | listed used | US food database (USDA SR Legacy) #169264 | C |
| 0.12 mg | 0.08 mg | 0.08 mg | second database · not used | UK food tables (CoFID 2021) #13-487 | C | |
| Ash | 1.77 g | 1.24 g | 1.12 g | listed used | US food database (USDA SR Legacy) #169264 | C |
| Starch | 23.2 g | 16.24 g | 14.68 g | listed used | US food database (USDA SR Legacy) #169264 | C |
| Sucrose | 0.18 g | 0.13 g | 0.11 g | listed used | US food database (USDA SR Legacy) #169264 | C |
| Glucose | 0.18 g | 0.13 g | 0.11 g | listed used | US food database (USDA SR Legacy) #169264 | C |
| Fructose | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169264 | C |
| Maltose | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169264 | C |
| Alcohol, ethyl | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169264 | C |
| Caffeine | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #169264 | C |
| Theobromine | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #169264 | C |
| Energy | 662 kj | 463.4 kj | 418.99 kj | listed used | US food database (USDA SR Legacy) #169264 | C |
| Galactose | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169264 | C |
| Fluoride, F | 25.6 µg | 17.92 µg | 16.2 µg | listed used | US food database (USDA SR Legacy) #169264 | C |
| Vitamin A, IU | 5 iu | 3.5 iu | 3.16 iu | listed used | US food database (USDA SR Legacy) #169264 | C |
| Carotene, alpha | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #169264 | C |
| Vitamin D (D2 + D3), International Units | 0 iu | 0 iu | 0 iu | listed used | US food database (USDA SR Legacy) #169264 | C |
| Cryptoxanthin, beta | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #169264 | C |
| Lycopene | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #169264 | C |
| Tocopherol, beta | 0.02 mg | 0.01 mg | 0.01 mg | listed used | US food database (USDA SR Legacy) #169264 | C |
| Tocopherol, gamma | 0.64 mg | 0.45 mg | 0.41 mg | listed used | US food database (USDA SR Legacy) #169264 | C |
| Tocopherol, delta | 0.25 mg | 0.18 mg | 0.16 mg | listed used | US food database (USDA SR Legacy) #169264 | C |
| Tocotrienol, alpha | 0.04 mg | 0.03 mg | 0.03 mg | listed used | US food database (USDA SR Legacy) #169264 | C |
| Tocotrienol, beta | 0.02 mg | 0.01 mg | 0.01 mg | listed used | US food database (USDA SR Legacy) #169264 | C |
| Tocotrienol, gamma | 0.07 mg | 0.05 mg | 0.04 mg | listed used | US food database (USDA SR Legacy) #169264 | C |
| Tocotrienol, delta | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #169264 | C |
| Vitamin K (Dihydrophylloquinone) | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #169264 | C |
| Folic acid | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #169264 | C |
| Folate, food | 23 µg | 16.1 µg | 14.56 µg | listed used | US food database (USDA SR Legacy) #169264 | C |
| Folate, DFE | 23 µg | 16.1 µg | 14.56 µg | listed used | US food database (USDA SR Legacy) #169264 | C |
| Betaine | 0.7 mg | 0.49 mg | 0.44 mg | listed used | US food database (USDA SR Legacy) #169264 | C |
| Tryptophan | 0.024 g | 0.02 g | 0.02 g | listed used | US food database (USDA SR Legacy) #169264 | C |
| Threonine | 0.095 g | 0.07 g | 0.06 g | listed used | US food database (USDA SR Legacy) #169264 | C |
| Isoleucine | 0.096 g | 0.07 g | 0.06 g | listed used | US food database (USDA SR Legacy) #169264 | C |
| Leucine | 0.161 g | 0.11 g | 0.1 g | listed used | US food database (USDA SR Legacy) #169264 | C |
| Lysine | 0.162 g | 0.11 g | 0.1 g | listed used | US food database (USDA SR Legacy) #169264 | C |
| Methionine | 0.044 g | 0.03 g | 0.03 g | listed used | US food database (USDA SR Legacy) #169264 | C |
| Cystine | 0.044 g | 0.03 g | 0.03 g | listed used | US food database (USDA SR Legacy) #169264 | C |
| Phenylalanine | 0.117 g | 0.08 g | 0.07 g | listed used | US food database (USDA SR Legacy) #169264 | C |
| Tyrosine | 0.094 g | 0.07 g | 0.06 g | listed used | US food database (USDA SR Legacy) #169264 | C |
| Valine | 0.152 g | 0.11 g | 0.1 g | listed used | US food database (USDA SR Legacy) #169264 | C |
| Arginine | 0.159 g | 0.11 g | 0.1 g | listed used | US food database (USDA SR Legacy) #169264 | C |
| Histidine | 0.056 g | 0.04 g | 0.04 g | listed used | US food database (USDA SR Legacy) #169264 | C |
| Alanine | 0.111 g | 0.08 g | 0.07 g | listed used | US food database (USDA SR Legacy) #169264 | C |
| Aspartic acid | 0.609 g | 0.43 g | 0.39 g | listed used | US food database (USDA SR Legacy) #169264 | C |
| Glutamic acid | 0.491 g | 0.34 g | 0.31 g | listed used | US food database (USDA SR Legacy) #169264 | C |
| Glycine | 0.09 g | 0.06 g | 0.06 g | listed used | US food database (USDA SR Legacy) #169264 | C |
| Proline | 0.101 g | 0.07 g | 0.06 g | listed used | US food database (USDA SR Legacy) #169264 | C |
| Serine | 0.12 g | 0.08 g | 0.08 g | listed used | US food database (USDA SR Legacy) #169264 | C |
| Vitamin E, added | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #169264 | C |
| Vitamin B-12, added | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #169264 | C |
| SFA 4:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169264 | C |
| SFA 6:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169264 | C |
| SFA 8:0 | 0.005 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169264 | C |
| SFA 10:0 | 0.021 g | 0.01 g | 0.01 g | listed used | US food database (USDA SR Legacy) #169264 | C |
| SFA 12:0 | 0.006 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169264 | C |
| SFA 14:0 | 0.015 g | 0.01 g | 0.01 g | listed used | US food database (USDA SR Legacy) #169264 | C |
| SFA 16:0 | 0.607 g | 0.42 g | 0.38 g | listed used | US food database (USDA SR Legacy) #169264 | C |
| SFA 18:0 | 0.147 g | 0.1 g | 0.09 g | listed used | US food database (USDA SR Legacy) #169264 | C |
| SFA 20:0 | 0.022 g | 0.02 g | 0.01 g | listed used | US food database (USDA SR Legacy) #169264 | C |
| MUFA 18:1 | 1.824 g | 1.28 g | 1.15 g | listed used | US food database (USDA SR Legacy) #169264 | C |
| PUFA 18:2 | 1.266 g | 0.89 g | 0.8 g | listed used | US food database (USDA SR Legacy) #169264 | C |
| PUFA 18:3 | 0.235 g | 0.16 g | 0.15 g | listed used | US food database (USDA SR Legacy) #169264 | C |
| PUFA 20:4 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169264 | C |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169264 | C |
| SFA 22:0 | 0.012 g | 0.01 g | 0.01 g | listed used | US food database (USDA SR Legacy) #169264 | C |
| MUFA 14:1 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169264 | C |
| MUFA 16:1 | 0.01 g | 0.01 g | 0.01 g | listed used | US food database (USDA SR Legacy) #169264 | C |
| PUFA 18:4 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169264 | C |
| MUFA 20:1 | 0.037 g | 0.03 g | 0.02 g | listed used | US food database (USDA SR Legacy) #169264 | C |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169264 | C |
| MUFA 22:1 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169264 | C |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169264 | C |
| Fatty acids, total monounsaturated | 1.874 g | 1.31 g | 1.19 g | listed used | US food database (USDA SR Legacy) #169264 | C |
| Fatty acids, total polyunsaturated | 1.502 g | 1.05 g | 0.95 g | listed used | US food database (USDA SR Legacy) #169264 | C |
| SFA 15:0 | 0.003 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169264 | C |
| SFA 17:0 | 0.004 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169264 | C |
| PUFA 20:2 n-6 c,c | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169264 | C |
| PUFA 18:3 n-6 c,c,c | 0.012 g | 0.01 g | 0.01 g | listed used | US food database (USDA SR Legacy) #169264 | C |
| MUFA 17:1 | 0.002 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169264 | C |
| PUFA 20:3 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169264 | C |
| MUFA 15:1 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169264 | C |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.223 g | 0.16 g | 0.14 g | listed used | US food database (USDA SR Legacy) #169264 | C |
| Lactose | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169264 | C |
| Lutein + zeaxanthin | 16 µg | 11.2 µg | 10.13 µg | listed used | US food database (USDA SR Legacy) #169264 | C |
| Manganese | 0.154 mg | 0.11 mg | 0.1 mg | listed used | US food database (USDA SR Legacy) #169264 | C |
| 0.21 mg | 0.15 mg | 0.13 mg | second database · not used | UK food tables (CoFID 2021) #13-487 | C | |
| Niacin (B3, preformed) | 2.077 mg | 1.45 mg | 1.31 mg | listed used | US food database (USDA SR Legacy) #169264 | C |
| 1.4 mg | 0.98 mg | 0.89 mg | second database · not used | UK food tables (CoFID 2021) #13-487 | C | |
| Pantothenic acid (B5) | 0.463 mg | 0.32 mg | 0.29 mg | listed used | US food database (USDA SR Legacy) #169264 | C |
| 0.25 mg | 0.18 mg | 0.16 mg | second database · not used | UK food tables (CoFID 2021) #13-487 | C | |
| Retinol | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #169264 | C |
| 0 µg | 0 µg | 0 µg | second database · not used | UK food tables (CoFID 2021) #13-487 | 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 28.6-64.2% 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 89-164%; the band rests on EFSA's average. · EFSA 2015 · 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 20.4-45.9% 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 64-117%; the band rests on EFSA's average. Home oven-baked from frozen. · 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 26.6-59.8% 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 83-152%; the band rests on EFSA's average. · EFSA 2015 · 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 22.9-51.5% 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 72-131%; the band rests on EFSA's average. 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: no safe threshold is set for acrylamide, and a serving stays under doubling. A 70 g serving adds 20.2-45.5% 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 63-116%; the band rests on EFSA's average. · FDA 2011–2015 · B
- Potato glycoalkaloids (solanine) · Nothing to watch: under the limit · No cap: these are frozen fries as sold, before baking, which drives off water, so the baked concentration is higher. 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 22 µg/g, 318 g in one sitting would reach it, eaten alone; a 70 g serving is 22% of the limit, and 58% at the highest value reported (58 mg/kg). This is a fried or processed product, not the raw tuber. · EFSA 2020 · B
- Sulphites · Worth knowing · Flagged for sulphite-sensitive people, including some people with asthma; not scored. Sulphites must be declared on a packaged product's label, so check the ingredient list. · Health Canada · B
Sources
- 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 - 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 - USDA FoodData Central, SR Legacy, 2018-04
fdc-sr-legacy-2018-04· dataset · CC0 1.0 (public domain) - Health Canada. Sulphites - Priority allergens (page details 2017-09-05).
hc-sulphites-priority-allergens· page · Open Government Licence - Canada
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.