Waffle fries calories come to 491 for one order (170 g) and 289 per 100 g, based on USDA restaurant values. Fat supplies 44% of those calories, so the fryer oil matters about as much as the potato. One order also carries 607 mg of sodium, 26% of the daily value.
491kcal
1 order · 170 g, waffle cut, restaurant serving
5%protein
5.9 gProtein
63 gCarbs
24 gFat
How to burn off 491 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Waffle cut, restaurant serving · per 170 g
Calories
491 kcal
Protein
5.9 g
Carbohydrate
63 g
Fat
24 g
Saturated fat
4.2 g
Cholesterol
2 mg
Sodium
607 mg
Potassium
927 mg
Iron
1.5 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Waffle fries: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 order (170 g)
491
5.9 g
63.2 g
23.9 g
607 mg
25%
4 oz portion (113 g)
327
3.9 g
42 g
15.9 g
403 mg
16%
3 oz portion (85 g)
246
3 g
31.6 g
11.9 g
303 mg
12%
100 g
289
3.5 g
37.2 g
14 g
357 mg
14%
3 × 1 order (170 g)
1,474
17.8 g
1,821 mg
5 × 1 order (170 g)
2,457
29.7 g
3,035 mg
One order is 25% of a day's calories
The USDA row behind this page is a family-style restaurant serving of french fries, and one order weighs 170 g. That order brings 491 calories, 25% of the daily value used on nutrition labels. The waffle cut does not change the math much; weight does. Restaurants rarely portion by the gram, so the plate in front of you can sit above or below this mark.
Smaller portions shrink the total in a straight line. A 4 oz portion (113 g) comes to 327 calories, and a 3 oz portion (85 g) lands at 246. That 3 oz scoop is about half an order, which makes it the easiest lever if you still want fries with the meal. Sharing an order gets you to the same place.
Stacking moves just as fast the other way. Two orders (340 g) reach 983 calories, three orders (510 g) hit 1,474, and five orders (850 g) total 2,457. Those bigger numbers show up at parties and shared platters, where nobody counts how many times the basket went around.
Fat supplies 44% of the calories
Per 100 g, waffle fries hold 37.2 g of carbs, 14 g of fat and 3.5 g of protein. By calories, carbs make up 51%, fat 44% and protein just 5%. A plain potato is mostly starch, so that large fat share comes from the oil held in all those ridges and holes.
Saturated fat is moderate at 2.5 g per 100 g, and cholesterol is negligible at 1 mg. Sugars barely register at 0.3 g. Fiber is a small bright spot: 3.9 g per 100 g, or 6.6 g in a full order. Potassium also stands out at 545 mg per 100 g.
Protein is the weak row. A full order delivers 5.9 g, 12% of the daily value, against 491 calories. Fries fill the plate but do little on their own to keep you full, so what you eat alongside them decides how the meal holds up.
Sodium climbs fast when orders stack
Per 100 g, these fries carry 357 mg of sodium. One order (170 g) comes to 607 mg, which is 26% of the daily value, slightly ahead of its 25% share of calories. A 3 oz portion (85 g) drops that to 303 mg, or 13%.
The multiples are where it adds up. Two orders reach 1,214 mg, three orders 1,821 mg, and five orders 3,035 mg, well past the full daily value. Restaurant salting varies from kitchen to kitchen, so treat these figures as a baseline rather than a ceiling.
If you watch sodium, the dip deserves a look too, since ketchup and cheese sauce bring their own. Skipping extra salt at the table and choosing the smaller portion are the two simplest moves, and both cost you nothing in flavor that a squeeze of lemon or pepper cannot cover.
Build the plate around protein
With only 3.5 g of protein per 100 g, waffle fries work best as a side, not the meal. A grilled chicken sandwich, a lean burger or a salad topped with chicken brings the protein the fries lack and makes a 3 oz portion feel like enough.
If you are tracking calories, decide the portion before the basket arrives. A 4 oz portion at 327 calories fits more easily into a day than a full order at 491, and most of the gap is fat. Splitting a full order with someone at the table does the same job without a separate menu item.
Frozen waffle fries from store brands such as Essential Everyday, Giant Eagle or WinCo Foods are a different product from the restaurant row here, so check the package label for those. BodyPal can log waffle fries from a photo, which helps when the portion is a guess.
How does waffle fries compare?
Here is how waffle fries stack up against regular fries, McDonald's fries and cheese fries, per 100 g and per usual serving.
Verdict: For the fewest calories per 100 g, cheese fries at 260 edge out waffle fries at 289, though their sodium is higher at 365 mg. If sodium is your main concern, McDonald's fries list just 189 mg per 100 g, but a medium (117 g) still lands at 378 calories.
Most popular waffle fries brands in the United States
Frozen bags are labeled for the unfried potatoes in the package, so they read lower than the deep-fried restaurant numbers above. Source: manufacturer labels / USDA FoodData Central.
Waffle fries FAQs
How many calories are in an order of waffle fries?
A restaurant order of 170 g is about 491 calories. A 3 oz portion (85 g) is 246 calories and 100 g is 289.
Are waffle fries good for weight loss?
One 170 g order carries 491 calories and 23.9 g of fat, while a 3 oz portion keeps it to 246 calories.
Are waffle fries higher in calories than regular fries?
They are close: 289 calories per 100 g here against 312 per 100 g on the plain fries page, a difference of 23 calories per 100 g.
How much fat and carbs do waffle fries have?
Per 100 g there are 14 g of fat and 37.2 g of carbs. A 170 g order works out to 23.9 g of fat, 63.2 g of carbs and 5.9 g of protein.
What counts as a portion of waffle fries?
A full restaurant order is 170 g with 491 calories. Smaller portions are common too: a 4 oz portion (113 g) has 327 calories and a 3 oz portion (85 g) has 246 calories.
What does the full nutrition breakdown for waffle fries look like?
Per 100 g, waffle fries have 289 calories, 3.5 g protein, 37.2 g carbs, 14 g fat, 3.9 g fiber and 357 mg sodium. Carbs supply 51% of the calories and fat 44%.
How many calories are in a 3 oz serving of waffle fries?
A 3 oz portion (85 g) of waffle fries has 246 calories, 12% of the daily value. It also has 11.9 g of fat, 31.6 g of carbs and 303 mg of sodium.
How much sodium is in an order of waffle fries?
One order (170 g) has 607 mg of sodium, 26% of the daily value. Per 100 g the figure is 357 mg, just below cheese fries at 365 mg and well above plain fries at 210 mg.
How many calories are in two orders of waffle fries?
Two orders (340 g) of waffle fries total 983 calories and 1,214 mg of sodium. That is roughly half the calories on a standard nutrition label, so sharing is the easiest way to keep it in check.
