The Unhealthiest Contender: Five Guys Takes the Top Spot
When it comes to the fast-food fry championship for nutritional shortcomings, Five Guys is the undeniable winner. Recent studies, including one by PlushCare, have consistently placed Five Guys at the top of the list for unhealthiest fries. A regular-sized portion of their fries is alarmingly high in key metrics that define unhealthiness: calories, saturated fat, and sodium.
Why Five Guys Fries Are So Unhealthy
Several factors contribute to the particularly high nutritional content of Five Guys' fries. Unlike many competitors, Five Guys serves its fries in much larger portions, which automatically increases all nutritional values. A regular-sized order weighs in at a substantial 587 grams, compared to a medium McDonald's fry at 117 grams. This portion disparity is a major reason for the high overall counts. Additionally, the fries are double-fried in peanut oil and heavily salted, further boosting their calorie, fat, and sodium levels. The PlushCare study assigned Five Guys fries a score of 28 on its unhealthiness scale, highlighting that the fries were 50% more unhealthy than the next closest competitor.
Other Chains with Notable Nutritional Concerns
While Five Guys holds the top spot, other chains also offer fries with less-than-stellar nutritional profiles. It is important to look at the data not just per serving but also in comparison to daily dietary recommendations, especially for saturated fat and sodium.
The Runners-Up in Unhealthiness
- KFC's Secret Recipe Fries: The PlushCare study noted that KFC's fries also have a significant score, with around 1,100 mg of sodium in a serving. Their unique seasoning and preparation contribute to their higher counts compared to other standards. While not as calorie-dense as Five Guys due to smaller portions, the sodium levels are still a concern.
- Steak and Shake: This chain also landed on the PlushCare list for unhealthy fries, though trailing significantly behind Five Guys. Their thin-and-crispy style still packs a punch in the saturated fat and sodium categories.
- Smashburger: Known for its thick, premium fries, Smashburger also appeared in the rankings for unhealthiness. The size and the fact they are often served with additional toppings, like rosemary, doesn't mitigate their nutritional impact.
Understanding the Key Nutritional Metrics
To fully appreciate why certain fries are deemed unhealthy, it's crucial to understand what makes them so. The primary culprits are typically high levels of saturated fat, sodium, and total calories. For a 2,000-calorie daily diet, the FDA recommends limiting saturated fat to no more than 22g and sodium intake to a maximum of 2,300mg.
Nutritional breakdown of unhealthy fries:
- Saturated Fat: Excess saturated fat can increase cholesterol levels and raise the risk of heart disease. The oils used for frying, often reused, and cooking at high temperatures contribute heavily to this number.
- Sodium: High sodium intake is linked to high blood pressure, stroke, and heart disease. Fast-food fries are notoriously high in salt, and this can be a major issue, especially for those with hypertension.
- Calories: While calories are necessary for energy, the high-calorie density of fast-food fries, combined with their low nutrient density, can contribute to weight gain. A single large serving of Five Guys fries alone, for instance, contains 1,314 calories, close to half the recommended daily intake.
A Comparison of Fast-Food Fry Nutrition
| Restaurant | Serving Size | Calories | Fat (g) | Sodium (mg) | Unhealthiness Score |
|---|---|---|---|---|---|
| Five Guys | Regular (approx. 587g) | 1314 | 57 | 1327 | 28 |
| McDonald's | Medium (approx. 117g) | 320 | 15 | 260 | 7 |
| KFC | Regular | ~300+ | ~15+ | 1100+ | 17 |
| In-N-Out | Regular | ~370 | ~15 | ~245 | 6 |
How to Make a Healthier Choice
For those who love fries but are concerned about their health, making a mindful choice is key. Since Five Guys' unhealthiness is driven largely by portion size, simply ordering a smaller size or sharing can drastically reduce the nutritional impact. Alternatively, opting for chains that offer smaller portions and have lower overall nutritional counts, like McDonald's or In-N-Out, is a better choice. When possible, considering alternative side dishes like salads or fruit is the healthiest option. If you are making fries at home, air frying or baking with a minimal amount of healthy oil can significantly cut down on calories, saturated fat, and sodium.
Conclusion
In the world of fast-food french fries, not all portions are created equal. Based on recent nutritional studies, Five Guys clearly stands out for serving the most unhealthy fries due to its combination of large portion sizes and high levels of calories, saturated fat, and sodium. While other chains also have their issues, understanding the nutritional factors at play is crucial for making informed dietary decisions. Enjoying fast food in moderation and making smarter choices regarding portions and ingredients can help mitigate the risks associated with these indulgent snacks. For more detailed information on fast-food nutrition, consult the PlushCare study on the Most and Least Healthy Fast Food Items.
The Healthiest Fast Food Fry Options
For those seeking a healthier alternative, several chains offer lower-impact options. McDonald's medium fries and In-N-Out fries consistently rank among the least unhealthy, according to the PlushCare study. In-N-Out fries are made from fresh potatoes, providing a slightly fresher option, though their nutritional value per 100g can still be comparable. These chains offer smaller serving sizes and generally have lower calorie and fat totals per order, making them a more moderate choice.
