Do Fries Have Any Benefits? The Surprising Truth

November 13, 2025 •

4 min read

A 2025 study found that frequent consumption of fried potatoes, like french fries, is linked to a higher risk of heart disease and weight gain, yet the potato itself is packed with essential nutrients. So, do fries have any benefits, and how do cooking methods alter their nutritional value?

Quick Summary

This article examines the nutritional content of potatoes, which provide vitamins and minerals, and contrasts the benefits with the health risks introduced by frying, including high fat, calories, and acrylamide formation. Healthier preparation methods and nutritious alternatives are also explored.

Key Points

Potato vs. Fries: Raw potatoes are nutritious, containing potassium, vitamin C, and fiber, but deep-frying adds significant fat and calories, undermining these benefits.
Acrylamide Risk: High-temperature frying can create acrylamide, a potential carcinogen, making traditional deep-fried fries a concern.
Healthier Cooking Methods: Baking or air-frying fries with minimal healthy oil (like olive or avocado) is a much healthier alternative to deep-frying.
Nutrient Retention: Healthier cooking methods preserve more of the potato's vitamins and minerals compared to deep-frying, which can destroy some nutrients.
Alternatives: Other root vegetables like sweet potatoes, parsnips, or carrots can be used to make nutritious, fry-like snacks.
Moderation is Key: Enjoying fries in moderation and focusing on healthier preparation techniques are crucial for incorporating them into a balanced diet.

From Spud to Snack: Understanding the Potato's Nutritional Profile

At its core, a potato is a highly nutritious root vegetable, offering much more than just a source of carbohydrates. When prepared healthily, such as baked or boiled, potatoes are a low-calorie food packed with essential vitamins, minerals, and antioxidants. The health implications of eating fries depend heavily on the preparation method, as deep-frying can strip away some nutrients while adding unhealthy fats and calories.

Key Nutrients in Potatoes

Potassium: A medium baked potato with the skin on is a rich source of potassium, a mineral vital for regulating blood pressure and supporting heart and muscle health. A 3 oz serving of typical french fries still retains a significant amount, approximately 470 mg.
Vitamin C: While often associated with citrus fruits, potatoes are an excellent source of vitamin C, which acts as a powerful antioxidant. However, a significant portion of this vitamin is lost during the frying process, as it is a water-soluble vitamin.
Fiber: The fiber content, primarily concentrated in the potato's skin, aids in digestive health, promoting regularity and satiety. Some of this fiber is retained in fries, but the amount depends on whether the skin is kept on.
Vitamin B6: Important for brain health, metabolism, and nervous system function, Vitamin B6 is another valuable nutrient found in potatoes.

The Dark Side of Deep-Frying: Health Risks and Acrylamide

The traditional method of deep-frying transforms the humble potato into a calorie-dense, high-fat food. This process introduces several health risks that can outweigh the inherent benefits of the potato itself. The type of oil used, its temperature, and how often it's reused can significantly impact the final product.

Acrylamide: A Potential Carcinogen

During high-temperature cooking methods like frying, a substance called acrylamide can form from a natural chemical reaction between sugars and the amino acid asparagine in the potatoes. While the risk to human health is still under evaluation by organizations like the FDA, animal studies have shown that high levels of acrylamide can cause cancer. This makes the acrylamide content a significant concern with deep-fried french fries.

Trans Fats and Increased Disease Risk

Reusing frying oil, a common practice in fast-food restaurants, can lead to the formation of trans fats. These fats increase bad cholesterol (LDL) and lower good cholesterol (HDL), significantly raising the risk of heart disease, heart attacks, and stroke. Observational studies have also linked frequent consumption of fried foods to an increased risk of type 2 diabetes and obesity.

Healthier Alternatives and Cooking Methods

If you love the taste of fries but want to avoid the health risks associated with deep-frying, there are many delicious and healthier alternatives. The key is in changing how you prepare them.

Comparison of Traditional vs. Healthier Fries


Feature	Deep-Fried French Fries	Baked or Air-Fried Fries
Preparation	Submerged in large quantities of hot oil.	Coated with minimal oil and cooked in an oven or air fryer.
Calories	Significantly higher due to oil absorption.	Lower, as minimal oil is used.
Fat Content	High in fat, including potentially unhealthy trans fats.	Much lower, especially if using heart-healthy oils like olive or avocado.
Nutrient Retention	Reduced vitamin C; some minerals retained.	Better retention of vitamin C, potassium, and other vitamins.
Acrylamide	Higher risk of acrylamide formation.	Reduced risk, particularly with lower cooking temperatures.
Flavor	Rich, oily flavor and very crispy texture.	Similar crispy texture with less oil; flavor comes from the potato and seasonings.

Making Healthier Fries at Home

Bake or Air-Fry: Cut potatoes into strips, toss with a minimal amount of olive or avocado oil, and season with spices like garlic powder, paprika, or rosemary. Bake at high heat or use an air-fryer for a crispy finish.
Try Alternative Vegetables: Experiment with different root vegetables or produce. Sweet potato fries are a popular alternative, offering more fiber and Vitamin A. Other options include zucchini, parsnip, or carrots.
Manage Your Salt and Condiments: Reduce the amount of salt used and opt for healthier dipping sauces. Make a homemade aioli or use Greek yogurt as a base for a flavorful, low-sugar dip.

The Final Word on French Fries

Ultimately, the benefits of eating fries are tied to the nutritional value of the potato itself, while the detriments come from the deep-frying process. Potatoes, in their whole form, are a healthy and affordable source of vitamins, minerals, and resistant starch. When transformed into traditional french fries, these benefits are overshadowed by high levels of fat, calories, and potential carcinogens like acrylamide. By opting for baked or air-fried versions and experimenting with healthier alternatives, you can satisfy your craving for crispy goodness without compromising your health.

Conclusion: A Balanced Perspective on Fries

While the potato is a nutrient-dense food, the method of cooking is the primary determinant of whether fries have any benefits. Deep-frying introduces health risks such as high calories, unhealthy fats, and acrylamide formation. However, when prepared through healthier methods like baking or air-frying, fries can be part of a balanced diet, offering a source of potassium, fiber, and vitamins. The key to enjoying fries is moderation and mindful preparation.

Frequently Asked Questions

Sweet potato fries are generally healthier than regular deep-fried fries because sweet potatoes contain more fiber and Vitamin A. However, their nutritional value also depends heavily on the cooking method; baked or air-fried sweet potato fries are the healthiest option.

Acrylamide is a chemical that can form during high-temperature cooking of starchy foods like potatoes. It is considered a potential carcinogen, and studies have shown it can cause cancer in animals at very high levels. This makes it a health concern with deep-fried fries.

Yes, you can make crispy fries without deep-frying by baking or air-frying them. Soaking the potato strips in cold water for at least 30 minutes before baking can help remove excess starch, resulting in a crispier texture.

Excellent low-calorie alternatives to traditional fries include baked sweet potato fries, roasted parsnips, zucchini fries, or even baked carrot sticks. These options provide a similar texture and flavor profile with fewer calories and more nutrients.

To reduce sodium, use less salt or replace it with other flavorful spices. Options like garlic powder, paprika, rosemary, and thyme can add a satisfying taste without increasing sodium intake, which is important for managing blood pressure.

Yes, fries lose some vitamins during the cooking process. Vitamin C, being water-soluble, is particularly vulnerable to degradation from high heat and exposure to water during frying. Other minerals like potassium are also slightly reduced but generally retained.

Frozen fries can be a healthier option if prepared correctly, typically by baking or air-frying, which uses less oil than the deep-frying methods used in fast-food restaurants. This reduces the calorie and trans fat content.