Who Has the Healthiest Fast Food Fries? A Comprehensive Guide

November 30, 2025 •

4 min read

According to a recent Yahoo Lifestyle report, Wendy’s is often cited as a top contender for the healthiest fast food fries, boasting impressively low numbers for saturated fat and sodium. But with so many options available, it's worth a deeper dive into who has the healthiest fast food fries across various chains.

Quick Summary

An in-depth nutritional comparison of small-sized French fries from top fast food chains, analyzing calories, fat, and sodium content to determine the healthiest options for mindful eaters.

Key Points

Wendy's is the top contender: Wendy's small fries offer one of the lowest calorie, fat, and sodium options among popular fast food chains.
Steak 'n Shake wins for low sodium: While slightly higher in calories than Wendy's or McDonald's, a small order of Steak 'n Shake fries has remarkably low sodium.
Five Guys fries are calorie-dense: Even the 'little' size from Five Guys contains more calories, fat, and sodium than a small order from many other chains.
Portion control is critical: Choosing a small-sized portion is the most effective strategy for managing the caloric and fat content of fast food fries.
Check all nutritional metrics: Focusing on just calories is insufficient; check saturated fat and sodium as well for a complete picture of a fry's health impact.
Preparation methods matter: The type of oil, frying process, and seasoning all contribute to the overall nutritional profile of fast food fries.

French fries are an iconic part of the fast food experience, but they are often loaded with calories, fat, and sodium. For those aiming to make more informed dietary choices, not all fries are created equal. By examining the nutritional content across popular chains, we can identify which options are better than others.

The Metrics of Healthy Fries

When assessing the healthiness of fast food fries, several key metrics are important. It’s not just about total calories, but also the amount of saturated fat and sodium, as these can have a greater impact on long-term health.

Comparing Small Servings

To ensure a fair comparison, we’ll look at the nutritional information for a standard small serving of fries from each restaurant. This baseline allows for a more accurate side-by-side analysis, rather than comparing a small serving from one place to a large one from another.

Factors Influencing Nutritional Content

What makes one batch of fries healthier than another? Several factors are at play:

Cooking Oil: Some restaurants use oils with higher saturated fat content. Healthier options may use canola or vegetable oil blends.
Frying Method: The process of double-frying, which creates a crispier exterior, can significantly increase oil absorption and overall fat content.
Seasoning: A heavy-handed application of salt can push the sodium content to sky-high levels, which is a major concern for heart health.
Cut and Shape: Thinner fries have more surface area relative to their volume, which can lead to higher oil absorption. Thicker-cut fries generally absorb less oil.

The Nutritional Showdown: Small Fries Comparison

Here is a side-by-side look at the nutrition for a small order of fries from several popular fast food chains, based on recent data available.


Restaurant	Calories	Total Fat (g)	Saturated Fat (g)	Sodium (mg)
Wendy's	222	10	1.7	149
McDonald's	220	10	1.5	180
Steak 'n Shake	240	11	2	80
Arby's (Curly)	249	13.4	1.9	567
Sonic (Natural-Cut)	250	12	2	260
In-N-Out	360	15	1.5	150
Chick-fil-A (Waffle)	256	12	1.9	172
Five Guys	526	22.6	3.9	531

The Verdict: Who Comes Out on Top?

Based on the nutritional table for a small serving, Wendy's and McDonald's offer the lowest calorie options, coming in at very similar counts. Wendy's holds a slight edge for its marginally lower sodium content. However, the real surprise comes from Steak 'n Shake, which has significantly lower sodium than any other option reviewed, though with a slightly higher calorie count than Wendy's or McDonald's. In-N-Out's fries have a surprisingly high-calorie count for a small size, but their sodium is relatively low. The 'winner' depends on your priority: for pure calories, it's nearly a tie between Wendy's and McDonald's, but for lowest sodium, Steak 'n Shake wins handily.

How to Make Healthier Fry Choices

Navigating the fast food menu for healthier options is possible with a few strategies:

Choose a Small Size: This is the easiest way to manage calories, fat, and sodium. The difference between a small and a medium or large order can be hundreds of calories and hundreds of milligrams of sodium, as seen with Five Guys.
Check Nutritional Info First: Many fast food chains have their nutritional information available online. A quick search can help you make an informed decision on the spot.
Consider Cooking Methods: Some chains offer alternative options like baked potatoes. While not fries, they offer a healthier alternative to the deep-fried classic.
Shake the Salt Off: If you are concerned about sodium, consider asking for your fries with no salt. You can then add a small amount yourself.

Final Thoughts on Fast Food Fries

While enjoying fast food fries in moderation is a common dietary practice, being mindful of the nutritional differences can help you make better decisions. Brands like Wendy's, McDonald's, and Steak 'n Shake offer some of the most balanced options in a small serving. However, the key takeaway is that portion control and awareness of the nutritional profile are the most effective tools for enjoying fast food without derailing your diet. For more general guidance on healthy eating, consider resources like the Verywell Fit nutrition guides.

Tips for Health-Conscious Fast Food Diners

Portion Size Matters: Always opt for the smallest size of fries to minimize calorie and sodium intake.
Look Beyond Calories: While calories are important, also compare saturated fat and sodium levels, as these can vary significantly between chains.
Prioritize Low Sodium: If blood pressure is a concern, check the sodium levels. Steak 'n Shake offers a surprisingly low-sodium option.
Watch the Toppings: Avoid added cheese, chili, or bacon toppings, which drastically increase the unhealthy aspects of your fry order.
Consider Fry Cut: Thicker-cut fries can absorb less oil than thin, shoestring fries, potentially offering a slightly better nutritional profile.

Frequently Asked Questions

According to nutritional data, a small order of fries from McDonald's and Wendy's typically has the fewest calories, often under 230 calories.

Steak 'n Shake offers a surprisingly low-sodium option for a small order of fries, with significantly less sodium than many of its competitors.

Sweet potato fries often contain more vitamins like A and C and a slightly lower glycemic index. However, their overall healthiness depends heavily on the cooking method, and deep-fried versions may still be high in calories and fat.

The easiest way is to order the smallest size possible. You can also ask for your fries with no salt to reduce sodium, and then add a minimal amount yourself.

The high fat content often comes from the deep-frying process and the type of oil used. Double-frying methods, used for extra crispiness, can also increase oil absorption.

A small order of In-N-Out fries has a moderate calorie count but is notably low in sodium and saturated fat compared to other chains. However, the serving size and total calories are higher than a small order from Wendy's or McDonald's.

The nutritional value depends on the preparation, not just the cut. Chick-fil-A's small waffle fries have a comparable calorie and fat count to many regular small fry options, making them a balanced choice.