French fries: calorie composition harm to health

French fries at home are a simple and cheap snack. Easy, and most importantly, you can cook quickly. No need to deep fry to get crispy and delicious. An oven and even a microwave are suitable for this.

The store sells frozen french fries, which can only be fried at home. However, homemade french fries are healthier.

Do not be afraid of calories and harm to health. These potatoes are not eaten every day. And eat from time to time will not have a significant impact on either the figure or health.

The tips below will help you make delicious homemade french fries in no time.

What are french fries?

French fries are potatoes cut into slices and deep-fried. Despite the recipe’s simplicity, it has become one of the most popular fast foods in the world.

It is considered an independent fast food dish or an addition to meat and fish.

Usually eaten with ketchup or mayonnaise, but these are not the only ways to consume the snack.

French fries contain a lot of calories and are poorly digested. For this reason, many people prefer baked french fries instead of fried ones.

History of french fries

To this day, it is unknown whether the french fries homeland is Belgium or France, about which these two countries are constantly arguing. The French claim that in the early 19th century, they were already preparing fried potatoes.

In England, the name “french fries” is still used today. Although Belgian fries are said to be eaten by farmers near the Meuse River, are also becoming more common.

Later, American soldiers allegedly liked the appetizer during the war, and since they spoke French, they decided that this dish was from this country.

The only reliable information is the sale of French fries on the Pont Neuf in Paris in the 1780s. The French writer thought that the greatest contribution of France to gastronomy is precisely fried potatoes.

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Despite doubts about the origin, french fries are popular in many countries. Most people associate with the USA because it was America that significantly influenced fame.

There is no doubt that almost everyone likes it: both children and adults.

French fries are believed to be primarily known thanks to companies such as McDonald’s, KFC, or Burger King. Many statistics show that 7% of potatoes in the US go to the first fast food restaurant mentioned.

Calorie content and nutritional value

100 grams of french fries contains:

  • 2.44 grams of protein;
  • 29.4 grams of carbohydrates;
  • 2.7 grams of fiber;
  • 4.24 grams of monounsaturated fat;
  • 3.83 grams of polyunsaturated fats;
  • 1.66 grams of saturated fat;
  • 0.21 grams of sugar.

The calorie content of 100 grams is 312 kilocalories. There is no cholesterol.

In addition, B vitamins are preserved, including:

  • folic acid;
  • Vitamin B 1 – thiamine;
  • Vitamin B 2 – riboflavin;
  • Vitamin B 3 – PP or niacin;
  • Vitamin B 4 – choline;
  • Vitamin B5 – pantothenic acid;
  • Vitamin B6 – pyridoxine;
  • Vitamin B 12 – cobalamin.


  • Vitamin C;
  • Vitamin E;
  • Vitamin K;
  • Minerals include calcium, iron, phosphorus, magnesium, potassium, and sodium.

A small amount contains selenium, copper, manganese, and zinc.

Frozen french fries

Unfortunately, there are other ingredients besides potatoes. Purchased frozen french fries are ideally shaped by a slicer, which cuts the potatoes into sticks with a mixture of several oils.

In addition, citric acid or dimethylpolysiloxane is added – an antifoam and anti-caking agent.

Oils used in production may be derived from genetically modified raw materials.

The golden color is given by dextrose, a simple sugar that increases the body’s energy balance.

Another ingredient is sodium pyrophosphate, which contains heavy metals.

The most common blend of oils for frying French fries in a fast food restaurant is tert-butylhydroquinone. This cryptic name hides an ingredient in crude oil with preservative properties. Maybe the reason:

  • skin diseases;
  • Hormonal failures;
  • Cancer;
  • DNA damage.
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Monosodium glutamate, thanks to which the potato acquires taste.

You also need to know that french fries at fast food outlets are fried twice – once when the manufacturer cooks, the other just before serving to the customer.

Therefore, it is better to refuse such a snack due to the accumulation of harmful substances.

Harm to health

Due to roasting in a large amount of fat has a high-calorie content. In addition, store-bought often contain trans fats, which contribute to the development of diabetes and heart disease.

Potatoes are quite salty, which increases the risk of high blood pressure and stroke.

Also hard to digest, you can expect a feeling of fullness and bloat after eating a larger serving.

In restaurants, French fries are deep-fried in lard or hydrogenated vegetable oils, which allows high temperatures to be used.

Potatoes will be much healthier if cooked in high-temperature oil but much more expensive.

Another disadvantage of french fries is acrylamide, formed during heat treatment in products with high starch content.

Acrylamide can cause cancer:

  • mammary gland;
  • Bladder;
  • Thyroid gland;
  • Testicles.

It also damages brain cells. It can cause fertility problems in both men and women.

It is found in large quantities in:

  • instant coffee;
  • Corn flakes;
  • Almonds;
  • Fried fish;
  • meat;
  • Peanuts
  • Peanut butter;
  • gingerbread cookies;
  • Fried potatoes;
  • Bread;
  • Potato and other chips.

Especially harmful to children. In the group of children from:

  • One year to 6 years, the share of the substance can be 40 percent of total consumption;
  • 7 to 18 years old, up to 46 percent.

For adults, this result is 31%.

Which potato to choose

Choosing potatoes is no easy task. Hundreds of varieties of potatoes differ in the color of the tuber and pulp and in the structure, content of starch, and sugars. These properties are important for the quality and taste of french fries.

A characteristic feature of french fries is the starch content, which ranges from 15 to 18 percent. Thanks to this, the potatoes become plump inside, well-fried, without being hard and watery.

In addition, when buying, choose tubers:

  • Smooth, without damage, traces of decay, discoloration, and other unpleasant signs;
  • With smooth skin – a sign that we are dealing with potatoes of good quality;
  • Same size, color, and texture.

How to cook french fries

According to some people, cooking french fries is a whole philosophy.

Cooked in the oven does not turn out crispy and tasty. It is not enough to peel the potatoes and cut them into strips. It is worth spending more time following a few rules that will make potatoes soft and crispy on the outside.

The first way to make french fries at home is to peel the tubers, cut them into strips and boil them in sweetened water. Thanks to this, excess starch will go away, and the potatoes will be more crispy.

The same effect can be obtained by soaking sliced ​​potatoes in ice water. Remember to dry the potatoes thoroughly with paper towels before cooking.

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French fries can be sprinkled with spices:

  • salt;
  • paprika;
  • Chile;
  • Provence herbs;
  • thyme;
  • rosemary;
  • Cumin;
  • Marjoram;
  • Basil;
  • Oregano.

Another trick to ensure a smooth and crispy crust is to soak the potatoes in sweetened water, dissolving two tablespoons of sugar in 0.5 liters of water. Leave for 10-30 minutes. Then drain the water, rinse the fries, and dry them with a towel before frying. It won’t change the taste.

How to make homemade french fries

Potatoes are the main thing in french fries. It should be crumbly with dense pulp.

  1. Clean and wash the tubers.
  2. Cut into sticks. You can cut with a knife or slicer. Make it as thin or thick as you like.
  3. Dissolve the sugar in cold water and soak the potatoes for about 30 minutes.
  4. Then dry with a paper towel.
  5. Season with oil and spices.
  6. Cook in the chosen way: in the oven, microwave, slow cooker, or deep fryer.

How to cook french fries in the oven

French fries, i.e., sliced ​​and fried potatoes, are traditionally deep-fried. Serve as an independent fast food dish or as an addition to baked or fried dishes.

Traditional fries fried in oil in a saucepan or frying pan, or deep fryer do not belong to dietary and healthy foods. A serving of French fries fried in oil contains more than 310 kcal.

In the oven, french fries are less caloric and more healthy.

To cook french fries in the potato oven:

  • Wash;
  • Finely clean;
  • Cut first into slices, then into strips;
  • Rinse with cold tap water until the water becomes cloudy. Thanks to this, the potatoes will be crispy on the outside;
  • Lay on a paper towel or cotton cloth. Dry thoroughly;
  • Preheat the oven to 200 degrees (hot air) or 220 degrees without the hot air (up/down heating option);
  • Put raw french fries in a bowl, add 2-3 tablespoons of frying oil per 1 kg of potatoes, and season with spices. Salt and bell pepper will do, although Provencal herbs or curry can be added. Mix;
  • Place on a baking sheet lined with baking paper so that the slices do not touch each other;
  • Put a baking sheet in a preheated oven on the middle shelf;
  • Bake for 40-50 minutes, depending on the degree of browning desired. Turn over in the middle. Open the oven from time to time to get rid of the moisture.

A serving of 100 grams of such french fries will contain about 185 kcal.

How to cook french fries in a pan

  • Those who prefer more calorie-dense fries can cook them in a frying pan or deep fryer.
  • Preparing potatoes is similar to cooking in an oven.
  • Cut the peeled potatoes into strips.
  • Then dip in hot water, adding one tablespoon of sugar. This will give the French fries a golden crust.
  • The next step is to heat the oil and toss the drained French fries. Do not cover the pan with a lid. Otherwise, the fries will not be crispy.
  • After the potatoes begin to float to the surface of the oil, hold for a few more minutes until they acquire the desired color.
  • Transfer to a plate lined with paper towels to absorb excess oil when golden.
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What to Serve with French Fries

Soft inside and crispy outside. For such ready-made golden fries, no additional additives are needed. However, a variety of sauces and gravies make the tasting more enjoyable.

French fries can be served with sauces. Suitable as an independent dish, in addition to meat or fish for dinner. A world-famous dish is British fish and fries.

In most countries, it is served with ketchup. Belgium with mayonnaise, the UK with vinegar, and France with mustard.

In Canada, potatoes with sauce topped with cheese are popular. The Japanese drizzle fried potatoes with soy sauce or combine them with green curry.

In Malaysia, french fries are known only with hot chili sauce, while in Pennsylvania, they are placed on top of a salad and generously drizzled with cheese sauce.

In restaurants, it is often served as an addition to the main course – a hamburger, meat, or fish.

French fries are a popular dish among adults and children. Reducing the harm from consumption is worth preparing yourself at home. What’s more, it’s easy to do.

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