Potato Chips vs. French Fries: Which Is Worse?

April 9, 2025

Potato chips vs. French fries—which one is worse?

While both French fries and potato chips are popular options, they aren’t a healthy choice due to their high carbohydrate, refined fat, and sodium content.

Here’s why potato chips and French fries don’t align with a health-focused diet, and what suitable alternatives you can choose to curb potato cravings on a ketogenic diet.

Fries vs. Chips

The glycemic index (GI) measures how much a food affects blood sugar levels. For potato-based foods, the GI can vary significantly depending on the cooking methods used.

While raw potatoes have a GI close to zero, meaning they have no impact on blood sugar levels, fried potato products typically have a much higher glycemic index and can cause a more significant spike in blood sugar levels.

This is due to the cooking process, which alters the starch structure and makes it easier for the body to digest and absorb, leading to faster increases in blood glucose concentrations.

French fries nutrition facts

Here are the nutrition facts for a medium order of McDonald’s French fries:

365 calories
18 g fat
5 g protein
43 g carbohydrates

French fries have a glycemic index of 75, which classifies them as a high-GI food, meaning they have a significant impact on blood sugar balance. When paired with ketchup, which typically contains added sugars, the glycemic impact can rise even further.

Unless you’re preparing French fries at home, it can be difficult to know exactly what ingredients are used. Fast food chains often incorporate chemical preservatives, additives, dextrose, and artificial flavorings, which can further detract from their nutritional value.

Potato chips nutrition facts

Here are the nutrition facts of a small bag of Lay’s chips:

160 calories
10 g fat
2 g protein
15 g carbohydrates

Potato chips are made by deep frying thin slices of potatoes and have a glycemic index of 54, which is relatively low compared to other potato side dish options.

However, because potato chips are often consumed as a snack, they can lead to more frequent insulin spikes than French fries, especially when eaten in large quantities. This can lead to weight gain and contribute to inflammation.

In addition, most potato chips are fried in refined seed oils like canola or soybean oil, which are typically genetically modified (GMO) and may contain trace amounts of potentially harmful pesticides such as glyphosate.

For a healthier option, look for chips with minimal additives, cooked in more nutritious oils such as avocado or olive oil.

Which is worse?

The main difference between potato chips and French fries lies in their glycemic index, with French fries typically causing a higher spike in blood sugar levels.

Additionally, French fries are often considered one of the most addictive foods due to their combination of fat, salt, and starch.

A study published in The American Journal of Clinical Nutrition found a link between increased French fry consumption and a higher risk of insulin resistance and type 2 diabetes in women.¹

“Both potato chips and French fries are typically cooked at high temperatures, which can lead to the formation of acrylamide, a chemical that has been associated with cancer risk,” explains Dr. Berg.

While neither is a particularly healthy choice, potato chips might be a slightly better option than French fries.

Watch the video below to discover why fries and potato chips don’t align with a nutritious diet.

Keto-friendly alternatives to fries and chips

Because of their high carb count, French fries and crisp potato chips aren’t keto-friendly.

However, there are low-carb alternatives that can curb your cravings while keeping you on track with your health goals.

Cheese crisps are a crunchy, satisfying treat that’s easy to make and low in carbs, making them an excellent choice that won’t spike insulin levels.

These delicious thin Jalapeno Cheese Chips, in particular, offer a flavorful, keto-friendly alternative to traditional French fries or crispy potato chips.

Pork rinds are another popular low-carb alternative that are crispy, savory, and full of flavor. For a bold twist, try making Pork Rind Nachos with your favorite low-carb toppings.

Key takeaways

Potato chips vs. French fries—which one is worse?

Potato chips may be a slightly better option than French fries if you’re craving a deep-fried potato treat due to their lower glycemic index.

However, neither option fits within a keto-friendly diet, and choosing low-carb potato alternatives such as pork rinds or cheese crisps is a smart way to satisfy cravings while staying aligned with your nutritional goals.

FAQ

1. Chips vs. fries, which is healthier?

While neither is a healthy choice, potato chips are generally considered slightly better than French fries due to their lower glycemic index and reduced likelihood of spiking blood sugar.

2. Are chips more unhealthy than fries?

Not exactly—potato chips are often considered the slightly healthier option compared to French fries, as their lower glycemic index means they’re less likely to cause sharp insulin spikes.

3. Why do Americans say fries instead of chips?

In the UK, French fries are commonly referred to as chips, which describe potatoes deep-fried until crispy. In the US, the term French fries is used, a name adopted from the Belgians during World War I.

4. Why are French-fried potatoes called chips in the UK?

In British English, fried potatoes are typically referred to as chips, or French fries chips, while potato chips are known as crisps.

5. Are French fries healthier than potato chips?

French fries are generally considered less healthy than potato chips due to their higher fat content and potential for more oil absorption during the frying process.

6. Are potatoes healthier than chips?

Raw potatoes have a glycemic index of zero, though they’re not typically eaten in their raw form. While chips have a relatively low glycemic index compared to other potato preparations, they still contain added fats and calories, making them less healthy overall.

7. Are baked chips healthier than fried potato chips?

Baked chips may be a healthier option than fried potato chips, as they generally contain less fat, but all chips can still cause an insulin spike. Always check the ingredients to ensure there are no added unhealthy additives or oils.