French fries glycemic index
French fries has a glycemic index of 64, which is medium. A 150 g serving (1 medium serving) has a glycemic load of 25 (high).
Also known as: fries, chips (UK)
- Serving150 g
- Available carbs39 g
- Fiber3.9 g
- Sugars0.4 g
- Protein4 g
- Calories252 kcal
Serving: 1 medium serving.
What to know
Fries have a lower GI than baked or mashed potatoes because the fat slows stomach emptying, but they have a high glycemic load and many calories per portion. A lower GI does not make them a healthier choice.
Glycemic load by portion size
GI stays the same whatever you eat, but glycemic load scales with the amount: eating twice as much doubles the effect on blood sugar.
| Amount | Available carbs | Glycemic load | |
|---|---|---|---|
| 50 g | 13 g | 8 | Low |
| 100 g | 26 g | 17 | Medium |
| 150 g · 1 medium serving | 39 g | 25 | High |
| 300 g · double serving | 78 g | 50 | High |
What the studies found
The value of 64 is the median of 5 published measurements in the International Tables of Glycemic Index (2021). Results range from 42 to 76. That spread is normal: GI changes with variety, ripeness, cooking and processing, and between labs.
Each dot is one study. Green dots followed the ISO 26642 standard method.
- 42 · Korea 2018
- 55 · Sweden 2006
- 64 · USA 2005
- 65 · Australia 2010
- 76 · Canada 1992
French fries compared with other vegetables & tubers
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Frequently asked questions
Is french fries low glycemic?
No. With a GI of 64, french fries is in the medium range (56 to 69). Low GI is 55 or less.
What is the glycemic load of french fries?
A 150 g serving (1 medium serving) has a glycemic load of 25, which is high. Glycemic load combines GI with the amount of carbohydrate in the portion: 10 or less is low, 11 to 19 medium and 20 or more high.
Can people with diabetes eat french fries?
With a GI of 64 and a high glycemic load per serving, french fries is best eaten in smaller portions alongside protein, fat or vegetables, or swapped for a lower-GI option. Everyone responds differently, so talk to your doctor or dietitian about your plan.
How many carbs are in french fries?
A 150 g serving has about 43 g of total carbohydrate, including 3.9 g of fiber, leaving 39.2 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 28.7 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (150 g) | |
|---|---|---|
| Calories | 168 kcal | 252 kcal |
| Carbohydrates | 29 g | 43 g |
| Available carbs | 26 g | 39 g |
| Fiber | 2.6 g | 3.9 g |
| Sugars | 0.3 g | 0.4 g |
| Protein | 2.7 g | 4 g |
| Fat | 5.2 g | 7.8 g |
Source: USDA FoodData Central, Potatoes, french fried, all types, salt not added in processing, frozen, oven-heated (SR Legacy, FDC 170118). Available carbohydrate = total carbohydrate minus fiber.
Sources: Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625–1632. USDA FoodData Central. How we calculate each value: Methodology & sources.
Data last reviewed 2026-09-29.