What is healthier than french fries? A guide to better side dish choices

October 8, 2025 •

4 min read

Deep-fried french fries can contain up to 400 calories and 15–20 grams of fat per serving, but there are plenty of satisfying and delicious options when considering what is healthier than french fries. By swapping out traditional frying for healthier cooking methods and ingredients, you can enjoy tasty sides that are better for your waistline and overall health.

Quick Summary

This guide explores nutritious alternatives to classic french fries, detailing delicious vegetable-based fries, roasted options, vibrant salads, and other wholesome side dishes that offer superior nutritional benefits.

Key Points

Cooking Method is Key: Deep-frying potatoes increases fat and calorie content dramatically; healthier alternatives are achieved through baking, roasting, or air-frying.
Embrace Vegetable 'Fries': Vegetables like sweet potatoes, zucchini, and carrots can be baked or air-fried into satisfying, nutrient-rich alternatives to traditional french fries.
Prioritize Fiber and Vitamins: Healthy swaps, particularly with root vegetables and leafy greens, boost your intake of dietary fiber and essential vitamins like A and C.
Use an Air Fryer: An air fryer can provide the crispy texture of fried foods with significantly less oil, making it a great tool for healthier cooking.
Seek Restaurant Swaps: When dining out, don't hesitate to ask for a side salad, roasted vegetables, or a baked potato instead of fries.
Balance is Essential: The occasional serving of french fries won't ruin a healthy diet; the focus should be on overall dietary patterns and making mindful choices most of the time.

The Case Against Deep-Fried French Fries

While undeniably tasty, deep-fried french fries are a common culprit for excess calories, saturated fat, and sodium. The deep-frying process strips away many of the potato's nutrients and can create potentially harmful compounds like acrylamide, particularly when cooked at high temperatures. High consumption of fried foods is also linked to an increased risk of chronic health issues such as obesity, type 2 diabetes, and high blood pressure. The good news is that the core issue isn't the potato itself, but the cooking method. By focusing on preparation and using alternative ingredients, you can satisfy your craving for a savory, crunchy side without the guilt.

Healthier Vegetable-Based Alternatives

Sweet Potato Fries

Sweet potatoes are a nutritional powerhouse, making them a fantastic alternative to regular fries. When baked or air-fried instead of deep-fried, they offer several advantages:

Higher in Fiber: Supports healthy digestion and keeps you feeling full longer.
Rich in Vitamin A: One serving can provide more than your entire daily requirement of Vitamin A, which is crucial for vision and immune function.
Antioxidant-Rich: Contains antioxidants that support overall health.
Slower Glycemic Response: Have a slightly lower glycemic index than white potatoes, preventing a rapid spike in blood sugar.

Zucchini Fries

Zucchini fries are a light and refreshing, low-calorie option, especially when coated in a light layer of breadcrumbs and baked. They provide a satisfying crunch and are packed with vitamins and minerals.

Carrot Fries and Chips

Carrots are naturally sweet and can be baked into delicious fries or crispy chips. They are a great source of vitamin A and fiber, making them both healthy and flavorful.

Parsnip and Jicama Fries

For a different flavor profile, consider baking parsnips or jicama into fries. Parsnips offer a sweet, earthy taste and are high in fiber, while jicama is a lower-carb root vegetable that delivers a satisfying crunch.

Upgraded Classic Side Dishes

Sometimes you still want a potato, and that's okay. The key is how you prepare it. Here are some options:

Baked Potatoes: A plain baked potato is a simple, low-fat side dish. Keeping the skin on maximizes the fiber and potassium content. Top with healthy additions like Greek yogurt or chives instead of sour cream and butter.
Roasted Potatoes or Wedges: Toss potato wedges in a small amount of heart-healthy olive oil and your favorite spices, then roast them in the oven or air fryer until crispy. This method significantly reduces fat compared to deep-frying.
Homemade Air-Fried Fries: If you love the texture of fries, an air fryer is your best friend. It can produce a satisfyingly crispy result with only a fraction of the oil needed for deep-frying, cutting down on calories and fat by 70-80%.

Lighter and More Refreshing Sides

Green Bean Almondine: Sautéed green beans are a simple, delicious, and nutritious alternative to fried sides. Add some slivered almonds for extra crunch and healthy fats.
Cucumber Salad: A chilled cucumber salad with a light vinaigrette is a refreshing, hydrating, and low-calorie side dish that pairs well with many main courses.
Vibrant Quinoa Salad: Quinoa is a complete protein and a great source of fiber. A quinoa salad with chopped vegetables like tomatoes, cucumbers, and bell peppers can be a hearty and nutritious alternative to fries.
Black Bean and Corn Salsa: This salsa is packed with fiber and protein, offering a colorful and flavorful side dish that is satisfying and healthy.

Comparison: Fries vs. Healthy Alternatives


Feature	Deep-Fried French Fries	Baked Sweet Potato Fries	Roasted Zucchini Fries
Calories (per serving)	High (approx. 400-600)	Moderate (approx. 150-200)	Low (approx. 100-150)
Total Fat	High (approx. 15-20g)	Moderate (approx. 5-10g)	Low (approx. 5g)
Vitamin A	Minimal	Excellent source (often >100% DV)	Good source
Vitamin C	Low (degrades with frying)	Good source	Excellent source
Fiber	Low	Rich source	Rich source
Satiety	Moderate-Low	High	High

Making the Switch

For many, the appeal of french fries lies in their salty, crunchy, and savory nature. The trick to a successful swap is to satisfy that craving with healthier options that deliver on flavor and texture. Seasoning your baked or air-fried vegetables with paprika, garlic powder, and a dash of sea salt can replicate the classic fry flavor. For an even more rewarding experience, pair your homemade veggie fries or roasted potatoes with a light and flavorful dipping sauce, such as Greek yogurt-based aioli or a spicy Sriracha ketchup.

At restaurants, you can make healthier choices by requesting a substitution. Instead of fries, ask for a side salad, steamed vegetables, or a baked potato. Many restaurants are accommodating and will provide these options. Remember that healthy eating is about making consistent, positive choices, and occasional indulgences are part of a balanced lifestyle.

Conclusion

While a basket of deep-fried french fries is a beloved treat, the answer to what is healthier than french fries is multifaceted and delicious. By exploring alternatives like baked sweet potato fries, roasted vegetables, and vibrant salads, you can enjoy satisfying side dishes that offer superior nutritional value, including more fiber, vitamins, and fewer unhealthy fats and calories. The preparation method is a critical factor, with baking and air-frying providing crunchy textures similar to deep-frying without the nutritional drawbacks. Ultimately, adopting a nutrient-dense approach to side dishes allows for both great taste and a healthier lifestyle. For more information on healthier cooking methods and ingredients, you can explore resources like Healthline's guide on the topic.

Frequently Asked Questions

Sweet potato fries can be healthier than regular french fries, primarily due to their higher content of vitamin A, fiber, and antioxidants. However, if both are deep-fried in excessive oil, their calorie and fat counts will be similar, so baking or air-frying is the best approach for both.

Yes, air frying is a healthier cooking method than deep frying. It uses hot circulating air to achieve a crispy texture with significantly less oil, reducing the fat and calorie content of the food.

Low-calorie side options include salads, roasted vegetables like broccoli or brussels sprouts, steamed green beans, and cucumber salads. Using healthy dressings and minimal oil is key.

Yes, many vegetables can be prepared as fries. Popular options include sweet potato, zucchini, carrots, parsnips, and jicama fries, typically cooked by baking or air-frying.

To make healthy fries at home, cut your vegetable of choice (like potatoes or sweet potatoes) into evenly sized sticks. Toss them with a small amount of olive oil and your preferred seasonings. Spread them in a single layer on a baking sheet or in an air fryer basket and bake or air-fry until golden and crispy.

Substituting fried foods with vegetables offers numerous benefits, including higher fiber intake, more vitamins and minerals, lower calorie consumption, and reduced saturated and trans fats. This can aid in weight management and reduce the risk of heart disease and other chronic illnesses.

At a restaurant, a good alternative to fries is to ask for a side salad with a light dressing, a baked potato, or steamed or grilled vegetables. Most places offer these healthier substitutes.