Which are worse for you, French fries or potato chips?

November 28, 2025 •

3 min read

For the same serving size, potato chips contain nearly double the calories and more than twice the fat of french fries. The answer to which is worse for you, French fries or potato chips, is more complex than just the numbers, however, involving processing, portion sizes, and preparation methods.

Quick Summary

This article compares the nutritional profiles, processing differences, and health risks associated with French fries and potato chips, highlighting how factors like portion size and preparation techniques influence which option is a less healthy choice.

Key Points

Chips have more calories and fat per gram: For the same weight, potato chips are significantly more calorie-dense than French fries due to higher oil absorption during frying.
Portion size is key: In real-world scenarios, a typical single-serving bag of chips might have fewer total calories than a large fast-food order of fries.
Chips likely contain more acrylamide: The thinner cut and higher cooking temperatures used for potato chips result in a greater concentration of the potentially carcinogenic compound, acrylamide.
Preparation method is crucial: The unhealthiest aspect of both is deep-frying. Baking or air-frying is a much healthier alternative for potatoes.
Both carry similar health risks: High intake of either snack is linked to increased risk of weight gain, heart disease, high blood pressure, and type 2 diabetes due to high fat, sodium, and refined carbs.
The best choice is moderation: The most effective strategy is to consume either snack sparingly and in controlled portions, not to debate which is the lesser evil.

Nutritional Showdown: French Fries vs. Potato Chips

Both French fries and potato chips are classic comfort foods, but their deep-fried nature makes them a nutritional minefield. While both should be consumed in moderation, a closer look at their nutritional makeup reveals important differences. For a standard 100g serving, potato chips have significantly higher calories and fat compared to French fries. The reasons for this difference lie in the processing. Potato chips are thinly sliced and absorb a substantial amount of oil during frying due to their high surface-area-to-volume ratio, making them a very calorie-dense food. French fries, being thicker, retain more water and absorb less oil relative to their total volume, though their nutritional value still depends heavily on how they are prepared.

The Impact of Portion Size and Preparation

The nutritional metrics change dramatically when considering real-world portion sizes. While a 100g comparison favors fries, a typical fast-food serving of fries (often 90g or more) is much larger than a standard individual bag of potato chips (around 28g). This means an entire bag of chips might contain fewer calories than a large serving of fries, though it's easier to overconsume chips due to their addictive combination of salt and fat. The cooking method also plays a crucial role. Reusing oil in fast-food settings can increase harmful compounds, and the repeated heating of oil can break it down, adding trans fats. Homemade fries and chips, when baked or air-fried with minimal, healthier oils like olive oil, can be a less harmful alternative.

Acrylamide: A Hidden Risk in Both Snacks

Acrylamide is a chemical that can form in starchy foods like potatoes when they are cooked at high temperatures, and it is a potential carcinogen. Because potato chips are fried to a crisp and are essentially all 'crust,' they tend to have higher levels of acrylamide than French fries, where only the outer layer is affected. While the health implications of acrylamide in humans are still being studied, health authorities recommend limiting its intake. Other health risks associated with frequent consumption of both snacks include weight gain, heart disease, high blood pressure, and type 2 diabetes, primarily due to their high fat, sodium, and refined carbohydrate content.

Comparison of Health Risks: Fries vs. Chips


Feature	French Fries	Potato Chips
Calories (per 100g)	Significantly lower (e.g., 274 kcal)	Significantly higher (e.g., 547 kcal)
Fat Content (per 100g)	Lower (e.g., 14.1g)	Higher (e.g., 37.5g)
Surface Area Ratio	Lower, absorbs less oil	Higher, absorbs more oil
Real-World Portions	Often larger single servings (90g+)	Typically smaller individual bags (28g)
Glycemic Index (GI)	Typically higher, causes quicker blood sugar spikes	Lower, but frequent snacking can still cause issues
Acrylamide Formation	Present, but generally less concentrated	Higher concentration due to extensive browning
Associated Health Risks	Type 2 diabetes, heart disease, obesity	Heart disease, high blood pressure, diabetes, cancer risk

Healthier Cooking Methods and Alternatives

Instead of deep-frying, home cooks can use healthier cooking methods to significantly reduce calories and fat while still enjoying potatoes. Baking or air-frying potatoes with a small amount of healthy oil, like olive oil, can produce a crispy texture without the health drawbacks of deep-frying.

For a crispy fix: Try making your own kale chips, zucchini fries, or baked sweet potato wedges. These options offer more vitamins and fiber with less unhealthy fat.
For snacking: Consider roasted chickpeas, air-popped popcorn, or savory nuts for a crunchy, satisfying snack with added protein and fiber.
For a lighter side: Replace fries with a side salad, grilled vegetables, or baked potatoes with skin for more nutrients and fewer calories.

Conclusion: So, Which is Worse?

While potato chips are generally worse for you on a gram-for-gram basis due to their higher calorie density, fat content, and potentially higher levels of acrylamide, the overall health impact largely depends on how much you eat and how they are prepared. Portion size is a critical factor; a large fast-food order of French fries can easily surpass the calorie count of a standard bag of chips. The most damaging aspect for both is the deep-frying process, which introduces high levels of unhealthy fats, sodium, and potential carcinogens. The true key to a healthier diet isn't about avoiding one over the other but about focusing on moderation, portion control, and healthier cooking methods. Healthier alternatives like air-fried sweet potatoes or kale chips offer a way to satisfy cravings with fewer risks and more nutritional benefits.

Authority link to a health organization's page on processed foods

Frequently Asked Questions

On a gram-for-gram basis, French fries tend to be healthier due to lower fat and calories because they absorb less oil during frying compared to thinly sliced potato chips. However, typical portion sizes often make a large fast-food order of fries more caloric than a small bag of chips.

Potato chips are cut very thinly, which gives them a higher surface-area-to-volume ratio. This allows them to absorb more oil during the deep-frying process, resulting in a higher fat content per gram compared to thicker French fries.

Acrylamide is a chemical compound formed in starchy foods cooked at high temperatures, like frying. It is classified as a 'possible carcinogen,' and potato chips often contain more of it than fries because the entire chip is cooked to a crispy, browned state.

Yes. Instead of deep-frying, you can bake or air-fry sliced potatoes with a small amount of healthy oil, like olive oil. This significantly reduces calories and unhealthy fats.

While sweet potatoes contain more vitamins, like Vitamin A, compared to white potatoes, the healthfulness of the final product still depends on the cooking method. Deep-fried sweet potatoes carry similar health risks to fried regular potatoes.

Healthier alternatives include roasted chickpeas, air-popped popcorn, nuts, seeds, and various baked vegetable chips (like kale or zucchini). These snacks offer more nutrients and fiber with less unhealthy fat and sodium.

Frequent consumption of deep-fried potatoes is linked to increased risk of weight gain, high blood pressure, heart disease, and type 2 diabetes due to their high calorie, fat, and sodium content.

Homemade fries can be healthier, especially if baked or air-fried. Restaurants often reuse oil and serve larger, high-fat portions. Making them at home gives you control over ingredients and cooking method.