Carbs in French Fries and Keto French Fries Recipe
on Apr 12, 2023
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Ever wonder whether you can enjoy French fries while you’re following a keto diet? How many carbs are in French fries? The keto diet is a low-carb, high-fat diet that is known to help with weight loss and improve blood sugar levels. In this post, you’ll learn whether you can eat French fries on a keto diet and how to make keto-friendly French fries.
Are French Fries Keto-Friendly?
Unfortunately, French fries are not keto-friendly. They are made from potatoes, which are high in carbs, and are typically deep-fried in oil, adding even more calories and fat.
A single serving of French fries has about 40 grams of carbs, which is more than the recommended daily intake on a ketogenic diet.
Carbs In French Fries
The carb content of French fries can vary depending on how they are prepared and cooked. Here is a breakdown of the carb content in a 100-gram serving of frozen and cooked French fries:
How Many Carbs In Frozen French Fries?
According to USDA, a 100-gram serving of frozen French fries has around 24.8 grams of carbs.
How Many Carbs In Cooked French Fries?
A 100-gram serving of cooked French fries from a fast-food restaurant contains about 37.2 grams of carbs per USDA.
How Many Net Carbs In French Fries?
Net carbs refer to the total carbs minus the fiber content. As French fries have very little fiber, there is no significant difference between total carbs and net carbs.
Below is the net carb for every 100-gram serving of frozen and cooked French fries based on USDA nutrient database.
| 100-gram Serving | Net Carbs |
| Frozen | 23 grams |
| Cooked | 33.3 grams |
Traditional French Fries Vs. Keto French Fries
Keto French fries are a great alternative to traditional French fries. They are made with low-carb ingredients, so you can enjoy them without worrying about going over your daily carb limit.
Keto French Fries Substitutes
Here are some keto-friendly substitutes for potatoes that you can use to make delicious fries:
- Zucchini Fries
- Turnip Fries
- Rutabaga Fries
- Jicama Fries
- Eggplant Fries
Tips For Eating French Fries On A Keto Diet
If you are craving traditional French fries, here are some tips to make them a little more keto-friendly:
- Opt for a very smaller portion size if you eat regular French fries.
- Look for keto-friendly fries that are cooked in healthier oils such as olive or avocado oil.
- Skip the ketchup and other high-carb dipping sauces and opt for low-carb options like mayo or mustard.
French Fries Nutrition (Macros)
Here is the about macronutrient breakdown for a 100-gram order of traditional French fries per USDA:
- Carbs: 37.2 grams
- Fats: 14 grams
- Protein: 3.5 grams
- Calories: 289 calories
Keto Almond Flour French Fries: A Low-Carb, High-Fat Alternative
Keto-friendly French fries made with almond flour and coconut oil are low in carbs and high in healthy fats, making them the perfect snack or side dish for anyone following a keto diet.
Ingredients For Keto French Fries: Best Options And Tips
The key to making keto-friendly French fries is to replace high-carb potatoes with low-carb alternatives such as jicama, turnips, and rutabaga. These vegetables have a similar texture to potatoes and can be cut into thin slices or sticks to create French fries.
To make them crispy, you can toss them with a mixture of coconut oil, almond flour, and spices such as garlic powder and paprika. You can also use an air fryer or oven to cook them instead of deep-frying in oil, which can add unnecessary calories and fat.
Serving Suggestions And Dipping Sauces For Keto French Fries
We recommend serving your keto French fries with low-carb dips or sauces. For example, you can make a simple garlic aioli by combining mayonnaise, minced garlic, lemon juice, and salt.
You can also sprinkle some grated parmesan cheese or chopped herbs such as parsley or rosemary for extra flavor.
FAQ
Can I freeze keto French fries?
Yes, you can freeze keto French fries after cooking. Let them cool completely, then store them in an airtight container or freezer bag. To reheat, you can bake them in the oven or air fryer until crispy again.
Are any potatoes keto-friendly?
Most potatoes are high in carbs and not suitable for a keto diet. Similarly, sweet potatoes, yams, and purple potatoes are not good for keto either.
Are French fries high in carbs?
Yes, traditional French fries made from potatoes are high in carbs. A 100-gram serving of fast-food French fries can contain 37.2 grams of carbs or more, which is more than the daily limit for some people on a keto diet.
Can I eat French fries on a low-carb diet?
It depends on the type of low-carb diet you are following. If you are on a strict keto diet, traditional French fries are not allowed due to their high carb content. However, if you are on a moderate or liberal low-carb diet, you can still enjoy French fries in moderation or make keto-friendly versions with low-carb vegetables.
Are sweet potato fries lower in carbs than regular fries?
Sweet potato fries are lower in carbs than regular fries but still relatively high compared to other keto-friendly vegetables. A 100-gram serving of sweet potato fries can contain up to 19 grams of carbs, which is still a significant amount for a keto diet.
How many carbs are in a serving of fast-food French fries?
Per USDA, a 100-gram serving of fast-food French fries can contain up to 37.2 grams of carbs, which is more than the daily limit for some people on a keto diet.
Can I make French fries without potatoes on a keto diet?
Yes, you can make keto-friendly French fries with low-carb vegetables such as jicama, turnips, or rutabaga. These vegetables have a similar texture to potatoes and can be seasoned and cooked in the same way.
Are McDonald’s fries keto-friendly?
No, McDonald’s fries are not keto-friendly. A medium serving of McDonald’s fries contains 43 grams of carbs according to their website, which is more than the daily carb limit for most people on a ketogenic diet.
In addition, McDonald’s fries are often fried in vegetable oils that are high in omega-6 fatty acids, which can be inflammatory and unhealthy when consumed in excess.
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Keto French Fries Recipe
Ingredients
- 2 turnips, medium size
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- salt and pepper, to taste
Instructions
- Preheat the oven to 400°F (200°C). Prepare a baking sheet lined with parchment paper. Set aside.
- Clean and peel the turnips. Then cut them into thin strips.
- Add the turnip strips into a mixing bowl.
- Add olive oil and the seasonings. Toss to coat evenly.
- Spread the turnip fries out in a single layer on the prepared baking sheet.
- Bake for 20-25 minutes or until the fries are crispy and golden brown. You’ll need to flip the fries halfway through. Serve and enjoy!
Nutrition
Nutrition information provided is an estimate only and will vary based on ingredient brands and cooking methods used.
So the question is, what if you eat less than 20g worth of carb in potato fries? And cero carbs the res of the day, Doesn’t that make it keto friendly by definition?