We Asked Dietitians How to Choose the Best Frozen French Fries—Here’s What They Said

Frozen fries are a freezer staple. Here’s what dietitians actually look at on the label before tossing a bag in the cart.

Reviewed by Dietitian Casey Wing, RD, CD

Key Points

• Choose frozen fries with less than 200 mg sodium per serving to support heart health.
• Look for fries made with oils like avocado or olive oil for healthier, unsaturated fats.
• Opt for skin-on fries to retain more fiber, potassium and nutrients naturally found in potatoes.

Frozen french fries are a crowd favorite for a reason: they’re convenient, kid-friendly and an easy side dish to keep stocked in the freezer. With so many french fry options lining the frozen food aisle, the varying ingredients and nutrition labels can feel overwhelming. Luckily, we asked registered dietitians to weigh in on exactly what to look for, and it comes down to just a few key factors.

How to Select the Healthiest Frozen French Fries

Check the Sodium Content

Sodium is the first thing Megan Huff, RDN, looks at in the frozen food aisle. “Frozen fries are commonly high in sodium, as it is used as a preservative and for flavor,” she explains. “Monitoring sodium intake is important for supporting heart health and healthy blood pressure.” Huff recommends looking for less than 200 milligrams of sodium per 3-ounce serving as a practical benchmark.

Hailey Gorski, RD, also suggests using the % Daily Value on the Nutrition Facts panel as a quick guide. If you look at the sodium content and see 5% Daily Value or less per serving, that’s considered low, while 20% DV or more is considered high. Most adults should aim for no more than 2,300 mg of sodium per day, according to the Dietary Guidelines for Americans.

Pay Attention to the Oil Type

Once you’ve checked sodium, shift your eyes to the ingredients list, specifically the oil. “Since fries are cooked at high heat, I prefer oils with a higher smoke point, like avocado oil, that hold up better and are less likely to break down into harmful compounds during cooking,” explains Gorski.

Huff agrees, recommending fries made with olive or avocado oil as a sign the product relies on healthy, unsaturated fats. Ideally, the ingredient list should be short and straightforward: potatoes, oil and perhaps salt or simple seasonings. Long lists with partially hydrogenated oils or added starches are worth a second look.

Choose Skin-On Varieties When Possible

Potatoes are a naturally nutritious food—they provide carbohydrates for energy along with potassium and fiber, especially when the skin is left on. A medium skin-on potato provides about 4 grams of fiber, supporting gut health and blood sugar balance. When shopping for frozen fries, look for varieties that keep the skin on, as it retains more of its naturally present nutrients.

As Kylie Sakaida, M.S., RD, explains, “Compared to fast food or restaurant fries, frozen fries you make at home are often a bit more balanced. They’re typically lower in total fat and sodium because they’re not being deep-fried in large volumes of oil or heavily salted—and you have more control over the cooking method.”

Other Ways to Make Frozen French Fries More Nutritious

Choosing a better bag is a great first step, but how you cook and serve your fries also matters. Here are a few easy ways to build a more balanced meal.

• Air-fry instead of deep-fry. Gorski notes that air-frying instead of deep-frying can reduce fat content by up to 70% in potatoes without sacrificing texture. Huff also recommends the air fryer for best results, as frozen fries can tend to turn soft when baked in a regular oven.
• Pair fries with protein and vegetables. Enjoying a lean protein like grilled chicken, shrimp or a turkey burger alongside a nonstarchy vegetable adds staying power and makes the meal more balanced. Sakaida’s approach: “I usually recommend thinking about what you can add to make the meal more balanced. It’s less about labeling fries as good or bad and more about how they fit into the bigger picture of your overall eating pattern.”
• Upgrade your dipping sauce. Try swapping traditional ketchup or ranch for a more nutrient-dense dip. Huff suggests guacamole for healthy fats or a strained (Greek-style) yogurt-based ranch to add protein. Gorski likes to mix equal parts plain strained (Greek-style) yogurt and mayo as a lighter option.

Our Expert Take

Frozen french fries can absolutely fit into a balanced diet, and when you know what to look for, finding a better option at the store is easy. Prioritize bags with less than 200 mg of sodium per serving, a recognizable oil like avocado or olive oil, and the skin left on when possible. From there, a few simple upgrades like air-frying, pairing with protein and veggies, and choosing a healthier dip can turn this simple staple into a more balanced plate.