Which Fast Food Has the Healthiest French Fries?

October 10, 2025 •

4 min read

According to a study published in January 2025, Wendy's has the healthiest fries in the U.S. based on overall nutritional stats like calories, saturated fat, and sodium. This might surprise many, and it raises the important question: which fast food has the healthiest french fries, and what does 'healthy' really mean in this context?

Quick Summary

An in-depth look at the nutritional data of popular fast-food french fries, comparing calories, fat, and sodium. This guide evaluates top contenders and reveals surprising rankings for the most balanced options.

Key Points

Wendy's Often Ranks Best: Wendy's is frequently cited for offering one of the healthiest french fry options due to a lower calorie, fat, and sodium count in a regular size.
Portion Size is Crucial: Chains like Five Guys demonstrate that portion size has a massive impact on the total nutritional intake, with a 'regular' size being significantly higher in calories and fat.
Consider Specific Nutrients: Different restaurants offer varying trade-offs; for instance, In-N-Out's fries have low saturated fat, while others might have lower total calories or sodium.
Moderation is Key: No fast-food fry is a true 'health food', so enjoying them in moderation and being mindful of your total daily intake is the most important factor.
Compare Your Options: Before ordering, quickly checking the nutritional data for the smallest serving size can empower you to make a better choice based on your dietary needs.

Defining 'Healthiest' in Fast Food Fries

When it comes to fast food, the term "healthiest" is always relative. No deep-fried potato will ever be a health food, but for those who enjoy a side of fries with their meal, choosing a better option can make a difference. Healthiness can be judged by several factors, including calories, total fat, saturated fat, and sodium. Many nutritionists and health experts emphasize that portion size and what you eat for the rest of the day are just as important as the specific restaurant choice. Moderation is always key. Some places also offer baked or air-fried options, which are significantly healthier than their deep-fried counterparts.

The Top Contenders: A Nutritional Breakdown

When examining the nutritional landscape of fast food fries, several chains consistently appear in healthy-ranking lists. Using data compiled in early 2025, we can compare some of the most popular choices based on a 'regular' or 'medium' serving size, although portion sizes can vary significantly. Some comparisons even consider the nutritional profile relative to the entire meal.

Wendy's: A Surprising Leader

Often cited as the top choice, Wendy's regular-sized fries offer a balanced nutritional profile. With relatively low calories, sodium, and saturated fat, they present a more moderate option compared to many competitors. This makes them a solid choice for those seeking to minimize intake of these specific metrics without giving up their favorite side dish.

In-N-Out: Low Saturated Fat

In-N-Out's fries are another strong contender, particularly for those watching saturated fat. A regular order has one of the lowest saturated fat counts on the market, though the total calories and carbs can be slightly higher. This showcases how 'healthiest' is not a one-size-fits-all metric and depends on which nutrients you prioritize.

McDonald's: A Balanced Middle Ground

Despite its reputation, McDonald's small fries can offer a surprisingly balanced profile. While they may not win in any single category, their overall statistics for calories, fat, and sodium put them in a fairly average, and in some cases, better-than-average position compared to some rivals. This shows that even a small serving can make a big difference when compared to larger portions from other chains.

Burger King: A Close Race

Burger King's regular fries are often neck-and-neck with McDonald's on nutritional comparison charts. They often boast slightly lower calories, total fat, and sodium than McDonald's, but may have a higher saturated fat count, making the choice dependent on individual health goals.

Sonic and Dairy Queen: Honorable Mentions

Both Sonic and Dairy Queen offer fries that can compete, especially in specific categories. Sonic's regular fries have a good calorie and total fat count, though sodium can be high. Dairy Queen's fries are also on the healthier end compared to the wider field, but with a particularly high sodium level that needs monitoring.

The Other End of the Spectrum: Five Guys

For a clear example of what to avoid if you're counting calories, look no further than Five Guys. A regular order of their fries contains an exceptionally high number of calories and fat, often because they fill up an entire paper bag. This serves as a critical reminder that portion size is a massive factor in overall nutritional impact.

Factors to Consider Beyond the Menu

Beyond the raw numbers, several other factors influence how "healthy" your fries are:

Portion Size: A small order from a less-healthy chain might be better than a large order from a better-rated one. Always opt for the smallest size available if you're watching your intake.
Moderation: No matter how healthy the choice, fries should be an occasional treat, not a daily staple. The frequency of your indulgence matters most.
Total Meal: Consider what you are eating with your fries. Pairing a moderate portion of fries with a water and a grilled chicken sandwich is far healthier than a large portion with a soda and double cheeseburger.
Cooking Method: Some studies suggest that the method of cooking, such as air-frying, has a bigger impact than the type of potato. While not always an option at fast-food joints, it is something to consider for homemade versions.

Comparison Table: Fast Food French Fries

(Note: Nutritional information can vary slightly by location and time. The following is based on a standard regular or medium serving size from recent comparisons.)


Restaurant	Serving Size	Calories	Total Fat (g)	Saturated Fat (g)	Sodium (mg)
Wendy's	Small	239	11	0.8	155
In-N-Out	Regular	360	15	1.5	150
McDonald's	Small	230	11	1.5	100
Burger King	Regular	287	12.9	4.8	210
Five Guys	Regular	953	47	8	903

Conclusion: Making a Smarter Choice

In the perennial debate over which fast food has the healthiest french fries, the answer is nuanced. While Wendy's often emerges as a top contender based on a moderate nutritional profile, the best choice depends on your specific health goals. For those prioritizing lower saturated fat, In-N-Out could be a good pick. For overall balance in a smaller portion, McDonald's is a surprisingly decent option. The least healthy options, like those from Five Guys, highlight the critical role of portion size. Ultimately, the 'healthiest' choice is about making an informed decision, prioritizing moderation, and considering the overall context of your meal. By using nutritional information and being mindful of portion sizes, you can indulge in your favorite side dish a little more wisely. For further reading, explore articles from reputable sources that provide detailed nutritional data. For more on this topic, see this analysis on Yahoo Lifestyle.

Final Takeaway

Making an informed decision about fast food fries can help you make a healthier choice, but ultimately, it's about moderation. Prioritize portion control and consider the full nutritional context of your meal to satisfy your craving responsibly. The best options offer a more balanced nutrient profile, but even these should be enjoyed in moderation.

Frequently Asked Questions

While nutritional data can fluctuate, some comparisons have shown Chick-fil-A's waffle fries and Sonic Drive-In's regular fries to have some of the lowest sodium content, depending on the serving size and specific data source.

Not necessarily. While sweet potato fries can offer more vitamin A and fiber, their overall health depends heavily on the cooking method, as deep-frying them can add as much or more fat and calories than regular fries.

To make a healthier choice, always order the smallest portion size available, share your fries with a companion, and consider what you are eating in the rest of your meal. Opting for water instead of a soda also makes a significant difference.

The main reason for large differences in calorie counts is portion size. A 'regular' or 'large' serving at one restaurant can be much larger than at another, leading to a much higher intake of calories and fat.

If you are concerned with high fat intake, options from chains like Five Guys should be avoided. Their portion sizes and preparation methods lead to a very high calorie and fat content.

Yes, the type of oil used and the preparation process can significantly affect the final fat and saturated fat content. While chains like Wendy's have been noted for a more balanced profile, the cooking method always adds calories and fat.

It is very rare to find baked or air-fried options on a traditional fast-food menu. The vast majority use deep fryers. However, exploring fast-casual restaurants might provide more options for alternative, healthier cooking methods.