Potatoes, french fried, steak cut, salt not added in processing, frozen, unprepared
Not checked yet · database values 134 kcal per 100 g
Not checked for absorption yet: these are the listed values.
Not checked yet: the numbers below are what the database lists.
Go easy: in foods like this, acrylamide can add up.
Good for
How we counted this
What 100 g gives you: imported foods have no serving size yet.
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. ?
- Some
Potassium
Your nerves, muscles and kidneys need it to work.
Learn more
360 mg in 100 g: 11% of the 3,400 mg a day men need, 14% 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
5 more nutrients at a little or less
- A little
Vitamin C
Your body makes collagen with it, which wounds need to heal. It also helps you absorb iron from plants.
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6.9 mg in 100 g: 8% of the 90 mg a day men need, 9% 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
Fibre
Keeps your gut moving.
Learn more
2.4 g in 100 g: 6% of the 38 g a day men need, 10% 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
Iron
Carries oxygen in your blood.
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0.83 mg in 100 g: 10% of the 8 mg a day men need, 5% 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
Protein
Your muscles, and every other tissue, are built and repaired from it.
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2.4 g in 100 g: 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
- Almost none
Calcium
Builds your bones and teeth.
Learn more
13 mg in 100 g: 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
Missing from our databases for this food, so left out, not counted as zero: vitamin A, vitamin E, vitamin K1, thiamin, riboflavin, niacin, vitamin B6, folate, vitamin B12, magnesium, zinc, selenium, vitamin D, choline, omega-3: ALA and omega-3: EPA + DHA.
Watch out
How we counted this
We haven’t checked this food. Foods like it carry these, so they’re shown here until we do. None of them was measured in this food.
Learn more
Rated without the share a serving adds to an average adult’s intake: the dataset stores no figure to print for this measurement.
“Go easy” here because, for adults who already take in the most from other food, a serving a day can push past the limit.
How we got this
The dataset’s rating: Go easy: can double average intake
French fries. EFSA 2015, French fries: mean 308 µg/kg; one daily 100 g serving adds 49-110% to average adult intake, so the range straddles the doubling line (OQ6 worked test)
At EFSA's mean for French fries, one 100 g serving a day may push an average adult's acrylamide intake past the doubling line (no safe threshold), so it rates may exceed. Frozen fries form it when they are cooked. Not measured for this food.
What cuts it: Boiled potatoes carry little (acrylamide forms above about 120 °C).
EFSA CONTAM Panel (2015) Scientific Opinion on acrylamide in food. EFSA Journal 13(6):4104 · grade C
Potatoes carry glycoalkaloids (solanine, chaconine), most in green or sprouted potatoes and the peel. Not measured for this food.
Learn more
How we got this
Potatoes. EFSA 2020: occurrence data mostly for potatoes; acute LOAEL 1 mg total glycoalkaloids/kg bw
What cuts it: Peel, and cut away green or sprouted parts.
Better options
We haven’t checked this food, so we don’t rank it against the foods we have: its numbers are as the database lists them.
Foods we’ve checked in the same group
Arugula, raw and asparagus, cooked and beets, cooked and bok choy, raw and broccoli, cooked and broccoli, rawChecked by us
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: Potatoes, french fried, steak cut, salt not added in processing, frozen, unprepared
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 100 calories | How | Source | Grade | |
|---|---|---|---|---|---|
| Calcium | 13 mg | 9.7 mg | listed used | US food database (USDA SR Legacy) #168947 | C |
| Carbohydrate | 24.31 g | 18.14 g | listed used | US food database (USDA SR Legacy) #168947 | C |
| Energy | 134 kcal | – | FDC Energy (kcal) used | US food database (USDA SR Legacy) | – |
| Fat | 3.42 g | 2.55 g | listed used | US food database (USDA SR Legacy) #168947 | C |
| Fibre | 2.4 g | 1.79 g | listed used | US food database (USDA SR Legacy) #168947 | C |
| Iron | 0.83 mg | 0.62 mg | listed used | US food database (USDA SR Legacy) #168947 | C |
| Potassium | 360 mg | 268.66 mg | listed used | US food database (USDA SR Legacy) #168947 | C |
| Protein | 2.4 g | 1.79 g | listed used | US food database (USDA SR Legacy) #168947 | C |
| Sodium | 30 mg | 22.39 mg | listed used | US food database (USDA SR Legacy) #168947 | C |
| Sugars | 0.21 g | 0.16 g | listed used | US food database (USDA SR Legacy) #168947 | C |
| Vitamin C | 6.9 mg | 5.15 mg | listed used | US food database (USDA SR Legacy) #168947 | C |
| Water | 69.01 g | 51.5 g | listed used | US food database (USDA SR Legacy) #168947 | 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 · Go easy: can push past the limit · At EFSA's mean for French fries, one 100 g serving a day may push an average adult's acrylamide intake past the doubling line (no safe threshold), so it rates may exceed. Frozen fries form it when they are cooked. Not measured for this food. · EFSA 2015
- Potato glycoalkaloids (solanine) · Worth knowing · Potatoes carry glycoalkaloids (solanine, chaconine), most in green or sprouted potatoes and the peel. Not measured for this food. · EFSA 2020
Sources
- 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 - USDA FoodData Central, SR Legacy, 2018-04
fdc-sr-legacy-2018-04· dataset · CC0 1.0 (public domain)
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.