Can people who are gluten-free eat French fries?

November 8, 2025 •

3 min read

While potatoes are naturally gluten-free, a 2021 study found that 25% of fry orders from restaurants using shared fryers tested above 20 ppm of gluten. This means that while pure potatoes are safe, the preparation process is a major determining factor in whether gluten-free people can eat French fries.

Quick Summary

French fries can be gluten-free, but only if prepared correctly. The main risks are cross-contact in shared fryers at restaurants and hidden gluten-containing ingredients in packaged or seasoned fries. Always confirm cooking methods and read labels carefully to ensure safety for those on a gluten-free diet or with celiac disease.

Key Points

Check for Shared Fryers: The most common source of gluten in restaurant fries is cross-contamination from cooking other breaded items in the same oil.
Read All Labels on Packaged Fries: Some frozen brands add wheat flour or other gluten-containing ingredients for texture, so checking the ingredient list is critical.
Ask Specific Questions at Restaurants: Don't just ask if fries are gluten-free. Ask specifically if they use a dedicated fryer for fries only.
Make Them at Home for Guaranteed Safety: Cooking your own fries from fresh potatoes is the only way to ensure 100% gluten-free preparation.
Understand Hidden Ingredients: Some seasoned or curly fries may use coatings with hidden gluten, so always ask or read the label.
Be Aware of Fast Food Exceptions: Certain chains like Five Guys are known for using dedicated fryers for fries, but it's still wise to confirm with staff.
Look for Certified Gluten-Free Labels: When buying frozen fries, brands like Ore-Ida that explicitly label their products as certified gluten-free are the safest option.

The Core Issue: Potatoes vs. Preparation

At their most basic, French fries are made from potatoes, which are naturally gluten-free. The potential for gluten exposure arises not from the vegetable itself, but from the way it's processed and cooked. The most common issues are related to cross-contamination in restaurants and hidden ingredients or coatings in packaged products. For someone with celiac disease, even a small amount of gluten can cause intestinal damage and other health problems.

Cross-Contamination in Restaurants

When dining out, the primary concern is the deep fryer. Many restaurants use the same fryer for multiple items, including breaded products like chicken nuggets, onion rings, or fish fillets. When a gluten-containing product is fried, particles can break off into the oil, which then contaminates any subsequent items cooked in that same oil.

This is a significant risk, and relying on a waiter or staff member's assurance that the fries are "safe" without confirming the cooking method is not enough. The best practice is to ask specifically if the fries are cooked in a dedicated fryer that is used only for gluten-free items. Even if the fries themselves are made of pure potatoes, this shared oil makes them unsafe for sensitive individuals. Chains like Five Guys are often cited as safer options because they traditionally use dedicated fryers for their fries. However, it is essential to verify with the specific location as practices can vary.

Hidden Gluten in Packaged Fries

Beyond restaurants, frozen or pre-packaged French fries also require scrutiny. To achieve a crispier texture or to help seasonings adhere, some brands coat their fries with a thin layer of wheat flour or starch. Additionally, some seasoned fries, curly fries, or other variations might contain gluten in the spice blend or additives. Always reading the ingredient label on any frozen fry product is a must, even if the item seems simple. Look for obvious gluten-containing ingredients like wheat flour, but also be cautious of flavorings or additives that could contain hidden gluten. Luckily, many brands, such as most Ore-Ida products, are now explicitly labeled as gluten-free.

Making French Fries at Home

The safest way to ensure your French fries are truly gluten-free is to make them yourself. This allows for complete control over ingredients and preparation methods. Start with fresh, clean potatoes and a neutral cooking oil, such as canola, vegetable, or peanut oil. You can bake them in the oven, use an air fryer, or use a dedicated deep fryer if you have one. For extra crispy results, some home cooks recommend soaking the cut potatoes in cold water to remove excess starch before frying.

A Comparison of French Fries for Gluten-Free Diets


Feature	Restaurant Fries	Frozen Packaged Fries	Homemade Fries
Gluten Risk	High due to shared fryers and cross-contamination.	Medium; requires careful label-reading for hidden coatings and seasonings.	Negligible; allows full control over ingredients and process.
Convenience	High, but requires constant vigilance and questioning.	Medium; pre-cut and seasoned, but still needs preparation and label-checking.	Low; involves more prep time but offers maximum safety.
Control	Low; depends entirely on restaurant practices.	Medium; can choose certified gluten-free brands.	High; you control every single aspect from start to finish.
Cost	Typically higher per serving.	Varies by brand and type.	Can be the most cost-effective option.

Conclusion

For those on a gluten-free diet, especially individuals with celiac disease, the question of whether they can eat French fries is not a simple yes or no. While the humble potato is safe, the industrial and restaurant processes that turn it into a fry are fraught with potential pitfalls. Cross-contamination from shared fryers and hidden gluten in coatings are the main culprits. To navigate this, always confirm cooking practices when dining out and scrutinize labels on packaged products. For guaranteed safety, making your own fries at home from fresh ingredients is the best option. Armed with this knowledge, you can make informed choices to satisfy that French fry craving safely.

Understanding Cross-Contact and Cross-Contamination

Frequently Asked Questions

No, McDonald's fries in the U.S. contain a natural beef flavoring that includes wheat and milk derivatives, making them unsafe for those with celiac disease. Other major chains often use shared fryers, so checking with each location is vital.

Yes. Cross-contamination, or more accurately cross-contact, is a major risk when fries are cooked in a shared deep fryer with items battered in wheat flour, such as chicken tenders or onion rings.

Politely and specifically ask, 'Do you use a dedicated fryer for your French fries, or is it shared with any breaded or battered items?' If they are unsure, it is best to avoid the fries.

No. Many frozen brands add wheat flour or other gluten-containing ingredients for coatings. You must always read the ingredients list and allergen warnings on the packaging.

Some chains with a better reputation for gluten-free fries due to dedicated fryers include Five Guys, In-N-Out Burger, and Chick-fil-A. However, policies can vary by location, so always verify before ordering.

The safest way is to make them at home using fresh potatoes and a dedicated cooking oil. This eliminates any risk of cross-contamination and ensures full control over ingredients.

No. Even trace amounts of gluten from cross-contamination can cause intestinal damage for those with celiac disease. Strict adherence to a gluten-free diet is necessary for managing the condition.