KETO VERDICTAVOID
French fries are not keto-friendly. A typical 100g serving delivers ~37–38g net carbs—enough to knock most people out of ketosis—and they’re usually fried in high-omega-6 oils.
Are French Fries Keto?
Potatoes
French fries are not keto-friendly. A typical 100g serving delivers ~37–38g net carbs—enough to knock most people out of ketosis—and they’re usually fried in high-omega-6 oils.
- Net carbs (100g)37g
- Protein (100g)3.4g
- Fat (100g)15g
- Keto verdictAvoid on keto
NUTRITION FACTS
Per 100g (raw)
Net Carbs
37g
Total Carbs
41g
Fiber
4g
Protein
3.4g
Fat
15g
Calories
312
Source: USDA FoodData Central
WHY IT'S NOT KETO-FRIENDLY
- Very high starch: ~37g net carbs per 100g is incompatible with keto
- High glycemic load: rapid blood sugar/insulin response
- Usually fried in seed oils (omega-6 heavy), not ideal for keto inflammation goals
- Easy to overeat due to palatability and large portions
- If craving hits, choose a low-carb fry alternative (see preparation ideas)
HEALTH BENEFITS
- Provides potassium and vitamin B6, but carb load outweighs benefits on keto
- Some fiber if skin-on, yet still very high net carbs
- Energy-dense; not aligned with ketosis or fat-adapted goals
PREPARATION SUGGESTIONS
TURNIP OR RUTABAGA “FRIES”
Toss turnip or rutabaga batons with olive-oil or tallow, salt, and paprika; air-fry/roast until crisp.
ZUCCHINI “FRIES”
Coat zucchini sticks in beaten egg and almond-flour; air-fry and serve with aioli or ranch-dressing.
RADISH HOME-FRIES
Pan-sear quartered radish in butter/olive-oil until browned; finish with garlic and herbs.
CAULIFLOWER WEDGES
Roast cauliflower florets high-heat with avocado-oil; dust with parmesan for extra crunch.