How much sodium is in curly fries?

December 29, 2025 •

4 min read

A single medium-sized serving of Arby's curly fries packs 940mg of sodium, representing 41% of the daily recommended value. Understanding how much sodium is in curly fries is crucial, as the content varies dramatically depending on the brand and whether they are prepared at home or ordered out.

Quick Summary

Curly fries often contain a high amount of sodium, especially fast-food and frozen varieties due to seasoning and processing. The exact sodium level depends on the specific brand and serving size. Options with less sodium and healthier preparation methods are available.

Key Points

Arby's sodium: A medium serving of Arby's curly fries contains a very high 940mg of sodium, or 41% of the daily value.
Fast food vs. frozen: Fast-food curly fries generally have much higher sodium levels compared to frozen brands, which still contain a significant amount per serving.
Seasoning is key: The distinctive taste of curly fries comes from a seasoning blend high in salt, and many processed fries are also pre-brined.
High sodium risks: Excessive sodium intake from foods like curly fries can contribute to health issues such as high blood pressure and an increased risk of heart disease.
Control your intake: Strategies to reduce sodium include choosing smaller portions, making them at home with less salt, and asking for unsalted fries at restaurants.
Consider alternatives: Healthier, low-sodium alternatives exist, such as homemade fries from parsnips or butternut squash.

Curly Fries Sodium Content by Brand

The amount of sodium in curly fries is not universal and can differ significantly based on the restaurant or brand. While the deep-fried, seasoned flavor is a key selling point, this taste often comes with a hefty dose of salt. For individuals monitoring their sodium intake, understanding these variations is the first step towards making informed dietary choices.

Fast Food vs. Frozen Curly Fries

Fast-food curly fries are notorious for their high sodium content, often including a blend of flavorful spices and brining to enhance taste and texture. A medium order of Arby's curly fries, for instance, contains 940mg of sodium, which is a substantial portion of the average adult's daily recommended limit. In contrast, a small order of Arby's curly fries has less, but still significant, sodium at approximately 269mg. However, some data suggests a smaller Arby's portion might have closer to 390mg, indicating variations across locations or products.

Frozen, at-home versions of curly fries generally contain less sodium per serving compared to their fast-food counterparts, though they are still a significant source. For example, McCain's seasoned curly fries contain 360mg of sodium per serving, while Giant brand's seasoned curly fries report 260mg per serving. Even with these lower amounts, portion control is key, as multiple servings can quickly add up.

Why Are Curly Fries High in Sodium?

Several factors contribute to the elevated sodium levels in curly fries:

Seasoning Mix: The distinctive taste of curly fries comes from a seasoning blend that typically includes a significant amount of salt, along with other spices like paprika, garlic powder, and onion powder.
Processing and Brining: Many pre-made frozen or fast-food fries are pre-brined or undergo a processing step that adds salt before they are cooked. This helps enhance flavor and can also affect texture.
Deep-Frying: The process of deep-frying in oil can lock in the salty flavor from the initial seasoning, and in some cases, additional salt may be added after frying.

Comparing Curly Fries to Other Fries

To put the sodium content of curly fries into perspective, it's helpful to compare it with other popular fry options.


Fry Type	Serving Size	Approximate Sodium	Notes
Arby's Medium Curly Fries	1 serving	940mg	Very high sodium content.
McCain Seasoned Curly Fries	1 serving (84g)	360mg	Lower per serving than fast-food, but still significant.
McDonald's Small French Fries	1 serving	190mg	A significantly lower sodium alternative.
Average Carnival/Fair Curly Fries	1 serving	1540mg	Exceptionally high sodium, often larger portions.
Homemade Baked Curly Fries	1 serving	Varies	Can be made with very low or no added sodium.

Health Implications of Excessive Sodium Intake

Consuming too much sodium has been linked to several health issues, including:

High Blood Pressure (Hypertension): High sodium intake can increase blood pressure, which is a major risk factor for heart disease and stroke.
Heart Disease: Over time, high blood pressure can damage arteries and lead to heart disease.
Weight Gain: High-sodium foods can lead to increased fluid retention.

How to Reduce Sodium Intake from Curly Fries

For those who love curly fries but want to be mindful of their sodium intake, several strategies can help:

Choose Smaller Portions: Simply opting for a smaller size can drastically reduce the sodium consumed.
Make Them at Home: Preparing your own curly fries using fresh potatoes and a spiral cutter allows for complete control over the amount of salt added. Use a low-sodium seasoning blend or just your favorite herbs and spices.
Use an Air Fryer: Baking or air frying homemade curly fries reduces the need for large amounts of oil and can still achieve a crispy texture.
Request Unsalted Fries: Some restaurants may accommodate requests for fries prepared without added salt. It's always worth asking.
Rinse Frozen Fries: A quick rinse of some frozen seasoned fries before cooking can help remove some of the surface salt, though a significant amount may be absorbed internally.

Healthier Alternatives to Curly Fries

If you are serious about reducing sodium, consider these alternatives to potato-based curly fries:

Parsnip Fries: Roasted parsnip fries offer a slightly sweet and earthy flavor profile with a great texture.
Butternut Squash Fries: These are a fantastic low-starch and low-calorie option, especially when roasted with herbs like rosemary.
Turnip Fries: A great low-carb alternative, turnip fries can be baked until golden and served with a flavorful yogurt dip.

Conclusion

The sodium content in curly fries can range from moderate in some frozen products to alarmingly high in large fast-food servings. While the flavor is appealing, it’s important to be aware of the nutritional trade-offs. By comparing brands, choosing smaller portions, or opting for homemade, low-sodium versions, you can enjoy this treat responsibly. Ultimately, making informed decisions about your dietary habits can help mitigate the health risks associated with high sodium intake while still satisfying your craving for a crispy, seasoned snack. For more detailed information on limiting your sodium intake, you can consult reputable health resources like the American Heart Association.

Frequently Asked Questions

A medium serving of Arby's curly fries contains approximately 940mg of sodium.

No, while generally lower than fast-food versions, frozen curly fries are still a source of sodium. A typical serving can contain between 260mg and 360mg, depending on the brand.

Some fast-food restaurants, like those serving standard french fries, might be able to accommodate requests for unsalted fries. It is best to ask at the time of ordering.

Curly fries are typically coated in a seasoned batter, which contains a substantial amount of salt, and may also be pre-brined to enhance flavor and texture.

For lower-sodium and healthier options, consider making fries from vegetables like parsnips, turnips, or butternut squash. These can be baked or air-fried with minimal salt.

To reduce sodium in homemade curly fries, you can cut back significantly on the salt in your seasoning blend. Flavor your fries with garlic powder, paprika, or other spices instead. Air frying is another great option for a crispy texture with less oil.

No, the sodium content varies widely. Fast-food restaurant versions tend to be higher, with portions and ingredients differing by brand and location. Even frozen brands have different sodium levels, so it is important to check the nutritional information.

The sodium in carnival-style curly fries can be exceptionally high due to larger portions and generous seasoning. Some average servings can have as much as 1540mg of sodium.