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Craving french fries? Dietitians say this busy drive-thru has the healthiest option.

Reviewed by Dietitian Casey Wing, RD, CD

Key Points

• In-N-Out fries stand out for their simple ingredients: potatoes, sunflower oil and light seasoning.
• They have less saturated fat and sodium compared to some other fast-food fries.
• Enjoy fries occasionally, pair with protein and fiber and skip creamy sauces for a more balanced meal.

Fast-food french fries aren’t typically considered healthy, but dietitians say they can still fit into a balanced eating pattern when enjoyed occasionally. And if you’re going to order them, small differences in ingredients and nutrition can make one option a slightly better choice than another.

So which fast-food fries come out on top? We asked dietitians to weigh in, and one chain stood out: In-N-Out Burger. Here’s what makes its fries a better pick—and how to enjoy them in a more balanced way.

Why In-N-Out Has the Healthiest French Fries

One standard order of In-N-Out fries contains:

Calories: 360
Carbohydrates: 49g
Dietary fiber: 6g
Total sugar: 0g
Added sugar: 0g
Protein: 6g
Total fat: 15g
Saturated fat: 1.5g
Cholesterol: 0 mg
Sodium: 150mg

They Have a Short, Simple Ingredient List

One of the main factors dietitians consider when comparing fast-food fries is what goes into them. “I lean the most toward In-N-Out fries because they have a very simple ingredient list,” says Destini Moody, RD, CSSD, LD. The fries are made from potatoes cooked in sunflower oil with simple seasonings like salt, black pepper and a small amount of canola oil.

That level of simplicity isn’t typical in fast food. Research shows that about 85% of menu items at major fast-food chains are ultra-processed, meaning they contain ingredients you wouldn’t usually use at home, says Anthony J. Basile, Ph.D., M.S., RDN, CDN. “Many other fast-food chains are able to serve delicious fries with just the three original ingredients: potatoes, oil and salt,” he says.

While ultra-processed foods can fit into a balanced diet, excess consumption has been linked to poorer health outcomes. Choosing options with fewer ingredients when you can is one simple way to keep that balance in check—and one reason these fries come out ahead.

They’re Lower in Saturated Fat

Saturated fat is worth paying attention to, since higher intakes are linked to elevated LDL (“bad”) cholesterol and increased heart disease risk—particularly when it comes from ultra-processed foods. Current guidelines recommend keeping saturated fat to less than 10% of your daily calories.

One order of In-N-Out fries contains about 1.5 grams of saturated fat—less than some other popular options, says Moody. For example, waffle fries from another major chain have closer to 4 grams per serving. That difference may seem small, but it can add up quickly, especially if you’re getting saturated fat from other foods throughout the day.

Fries are still fried, so overall intake matters more than the specific chain. “Even when the oil is considered more heart-healthy, fries are not really a ‘health food,’” says Kathleen Benson, CSSD, CPT, RDN. “They’re more of an occasional food.”

They Contain Less Sodium

Sodium plays an important role in the body, helping regulate fluid balance and support nerve and muscle function. But consistently getting too much has been linked to higher blood pressure and increased risk of heart disease—especially for people with hypertension or kidney disease, or those who are salt-sensitive.

General guidelines recommend limiting sodium to less than 2,300 milligrams per day for adults, though highly active individuals may need more to replace what’s lost through sweat.

One order of In-N-Out fries contains 150 mg of sodium, slightly lower than some other fast-food options. For example, a comparable serving of fries from another major chain contains closer to 240 mg, with some options even higher, depending on the chain.

While most fast-food fries aren’t considered low in sodium, choosing options with a bit less—and being mindful of your intake throughout the rest of the day—can help support a more balanced diet.

Tips for Ordering the Healthiest Fast-Food French Fries

• Be mindful of portions. Fries are easy to overdo, so treat them as a side rather than the main part of your meal. If possible, order a small size or split an order with a friend.
• Skip creamy dipping sauces. Sauces like ranch or mayo-based options can add extra saturated fat. Ketchup or mustard is a lighter choice.
• Balance the rest of your meal. If you’re having fries, aim to include a source of protein and something with fiber—like a burger with lettuce and tomato—to make the meal more satisfying.
• Enjoy them occasionally. “French fries can be enjoyed as a part of a balanced diet, rich in minimally processed, whole foods,” says Basile. How often you eat them matters more than anything else.

Our Expert Take

French fries aren’t the most nutritious choice, but they don’t have to be off-limits, either. Among fast-food chains, In-N-Out stands out for its fries’ simple ingredients and slightly lower saturated fat and sodium compared to some competitors. That said, the differences between chains are relatively small.

Dietitians say it’s the bigger picture that matters most. How often you’re eating fast food will have a greater impact on your health than the specific restaurant you choose. Enjoy french fries when you want them—just not every day—and focus on building the rest of your meals around whole, nutrient-dense foods.