A Surprising Source of Protein in Your Fry Basket
When you think of protein-rich foods, french fries are likely not at the top of your list. But for Five Guys fries, the humble potato, and the cooking method, contribute a non-negligible amount of protein. The amount of protein you consume from your fries depends entirely on the serving size, as Five Guys is known for its famously generous portions.
Nutritional Breakdown by Fry Size
Five Guys offers fries in three sizes: Little, Regular, and Large. Each size comes in two styles: standard Five Guys style and Cajun style. The cooking process is consistent—freshly cut potatoes fried in 100% refined peanut oil. The protein content remains the same regardless of whether you choose the standard or Cajun seasoning.
Here is a detailed look at the nutritional content for each size, based on the official US nutrition information:
Little Five Guys Style Fries:
- Protein: 8 grams
- Calories: 526
- Fat: 23 grams
- Carbohydrates: 72 grams
- Sodium: 531 mg
Regular Five Guys Style Fries:
- Protein: 15 grams
- Calories: 953
- Fat: 41 grams
- Carbohydrates: 131 grams
- Sodium: 962 mg
Large Five Guys Style Fries:
- Protein: 20 grams
- Calories: 1314
- Fat: 57 grams
- Carbohydrates: 181 grams
- Sodium: 1327 mg
Putting the Protein in Perspective
While getting 8 to 20 grams of protein from fries might seem like a bonus, it’s important to understand this within the context of the entire meal. The protein from the fries is minimal compared to other menu items. For example, a single hamburger patty at Five Guys contains 16 grams of protein, a single cheeseburger patty provides 20 grams of protein, and a single bacon patty adds 5 grams of protein.
For a truly high-protein meal at Five Guys, the strategy should focus on the burgers or hot dogs, not the side of fries. The fries are predominantly an energy source from carbohydrates and fats. Therefore, if your goal is a high-protein diet, you should view the fries as a treat rather than a primary protein source.
Maximizing Your Protein Intake at Five Guys
If you want to boost your protein without completely sacrificing the fries, there are ways to structure your meal more strategically. Instead of a large portion of fries, consider a smaller serving and focus on the main dish. Choosing a "little" burger and a smaller portion of fries can significantly reduce overall calories and fat while still providing a decent protein boost from the meat patty.
To increase your protein intake further, consider these options:
- Go bunless: A simple and effective hack for reducing carbs and focusing on the protein from the meat. Ordering a burger bowl with extra lettuce and other veggies is a great way to pack in nutrients.
- Double up on patties: Opt for a double cheeseburger for a substantial increase in protein. Just be mindful of the added calories and saturated fat.
- Add protein-rich toppings: While most toppings don't contribute much protein, adding more bacon can add a few extra grams.
Comparing Five Guys Fries to Other Menu Items
Here is a comparison table to illustrate the difference in protein and other macros across various Five Guys items, showing that burgers are the true protein powerhouse on the menu.
| Item | Calories | Fat (g) | Carbs (g) | Protein (g) |
|---|---|---|---|---|
| Little Fries | 526 | 23 | 72 | 8 |
| Regular Fries | 953 | 41 | 131 | 15 |
| Large Fries | 1314 | 57 | 181 | 20 |
| Little Hamburger | 540 | 26 | 39 | 23 |
| Hamburger Patty Only | 302 | 17 | 0 | 16 |
| All-Beef Hot Dog | 520 | 35 | 40 | 18 |
Values are based on official US Five Guys nutritional data, without additional toppings unless specified.
Making Healthier Choices
Despite being a fast-food chain, it is possible to make more informed choices at Five Guys. While fries offer a modest amount of protein, they are best enjoyed in moderation as part of a balanced meal. Prioritizing the high-quality protein from the burgers, opting for a smaller portion of fries, and loading up on vegetable toppings can help you enjoy your meal without compromising your nutrition goals. Remember, the best approach to dining at any fast-food restaurant is to be aware of the nutritional content and make conscious decisions about what you consume. For more information on making balanced fast-food choices, consider resources like Verywell Fit.
Conclusion
In summary, while Five Guys fries do contain protein, they are far from a protein-rich food. A regular serving offers 15 grams, while a large serving provides 20 grams, but these amounts are found within a much larger calorie and carbohydrate footprint. For those seeking significant protein, the burger patties are the superior choice. The fries are best enjoyed as an occasional side dish, with the real protein coming from the meat. Making smart swaps and prioritizing protein-rich options can ensure you stay on track with your nutritional goals while still enjoying a fast-food meal.
Nutritional Considerations for Different Diets
Regardless of the diet you follow, knowing the macro breakdown of your food is essential. For those on a high-protein, lower-carb diet, reducing the portion of fries or swapping to a bunless burger can make a big difference. For vegetarians, the fries can be part of the meal, though other options like the veggie sandwich (with 7-8g protein) offer a slightly better protein-to-calorie ratio.
The Freshness of Five Guys Ingredients
It is worth noting that Five Guys uses fresh, simple ingredients: russet potatoes, peanut oil, and salt. While the preparation is fresh, the caloric density remains high due to the frying process. The quality of the ingredients is a point of pride for the company, but it doesn't negate the high fat and carbohydrate content of the final product.
Combining Protein with Other Macros
To create a more nutritionally sound meal, combining the protein from the burger with the carbs from the fries can provide a balanced macronutrient profile, especially for those with high energy expenditure. However, portion control is key. A little burger and a little fry, with added vegetables, can provide a more balanced meal than a large portion of both.
