Shoe string fries, also known as skinny fries, are a popular side dish option at many restaurants. They are typically made by cutting whole potatoes lengthwise into long, thin strips before frying them. Shoe string fries are often seen as a lower calorie alternative to traditional thick-cut french fries. But how many calories are actually in shoe string fries? Keep reading to find out.
Calories in Shoe String Fries
The number of calories in shoe string fries can vary depending on a few factors:
Portion Size
This is one of the biggest factors affecting the calorie count. A small order of shoe string fries may contain around 200 calories. A larger portion can contain 500 calories or more. Check the nutrition facts menu at restaurants to see calorie counts for different serving sizes.
Cooking Method
Shoe string fries are typically fried, which adds a lot of calories from oil. Air fried or baked fries will have fewer calories than their fried counterparts. For example, a medium order of fried shoe string fries may have about 380 calories, while air fried ones have around 210 calories.
Added Ingredients
Plain shoe string fries have fewer calories than loaded fries topped with cheese, bacon, ranch dressing and other high-calorie ingredients. Stick to plain fries to keep the calorie count down.
Nutritional Profile of Shoe String Fries
Aside from calories, here is the nutritional profile for a typical medium-sized serving of shoe string fries (about 152g):
| Nutrient | Amount |
|---|---|
| Calories | 365 |
| Fat | 19g |
| Saturated Fat | 3g |
| Trans Fat | 0g |
| Cholesterol | 0mg |
| Sodium | 270mg |
| Carbohydrates | 43g |
| Fiber | 3g |
| Sugar | 0g |
| Protein | 3g |
As you can see, a medium serving provides 19g total fat, 270mg sodium, 43g carbs and 3g protein. The calorie count comes mostly from the high amount of fat.
Ways to Reduce Calories in Shoe String Fries
Here are some tips for cutting calories if you want to enjoy shoe string fries more often without overdoing it:
Size Matters
Get a small or medium side instead of a large. This simple swap can save you 100 calories or more.
Skip the Fryer
Opt for oven-baked fries instead of fried. Baking uses little to no oil, reducing the fat and calories. Air frying is another good option.
Go Plain
Avoid toppings like cheese, bacon and creamy sauces. These can double or triple the calories. Stick to salt, pepper and ketchup.
Watch the Sodium
Ask for fries without salt to cut back on the sodium content. Or salt them lightly yourself.
Pair with Protein
Eat your fries as a side to a protein like grilled chicken or fish. This helps fill you up faster so you eat less fries.
Healthier Fries Options
If you want something more nutritious than regular fries, consider these alternatives:
Sweet Potato Fries
These contain more vitamins, minerals and fiber compared to white potato fries. Go for a small portion to keep calories in check.
Cauliflower Fries
Simply cut cauliflower into fry shapes, coat in a small amount of oil and bake. Much lower in calories, fat and carbs than potato fries.
Zucchini Fries
Another veggie fry alternative that’s naturally low in calories. Cut zucchini into sticks before baking for a crispy, delicious fry.
Kale Fries
Kale offers a nutrition powerhouse of vitamins A, C, K along with antioxidants. Toss chopped kale in olive oil and bake until crisped.
Conclusion
The number of calories in shoe string fries can vary greatly based on serving size, cooking method and added toppings or sauces. On average, a medium serving of fried shoe string fries contains around 365 calories and 19g fat. Ways to reduce the calories include choosing smaller portions, baking instead of frying, skipping salt and unhealthy toppings, and pairing with protein. Switching to veggie-based fries made from sweet potatoes, cauliflower, zucchini or kale can also provide a healthier lower calorie option. Being mindful of portions and preparation methods can help satisfy a craving for fries without overdoing the calories.