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Nutritional Info: DENNY'S, French fries

The USDA reference number for this food is: 36610
Note that a ~ (tilde character) next to any nutrient means that we don't have data on that item.
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Nutritional Data for DENNY'S, French fries

Nutrition Facts

Serving Size: 1 serving (164g or 5.8 oz)
 

Amount Per Serving

 

Calories

477
Calories from Fat 224
 

% Daily Value*

 

Total Fat

25g
38%
 
Saturated Fat 4g22%
 
Trans Fat 0g
 

Cholesterol

0mg
0%
 

Sodium

75mg
3%
 

Total Carbohydrate

57g
19%
 
Dietary Fiber 6g23%
 
Sugars 0g
 

Protein

6g
 
Vitamin A~ · Vitamin C~
 
Calcium3% · Iron10%
 
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Contents

 French Fries with hamburger and drink
French Fries with hamburger and drink

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Calories

Calories

Serving Size: 1 serving (164g or 5.8 oz)
kcal*kjoules*RDI%
 
Total Calories477 kcal1997 kJ24%
 
from Carbs230 kcal962.29 kJ
 
from Fat223.8 kcal936.22 kJ
 
from Protein22.8 kcal95.24 kJ
 
from Alcohol0 kcal0 kJ
 
*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Energy and Calorie info for 164 grams of DENNY'S, French fries


Vitamin Content

Vitamin Content

Serving Size: 1 serving (164g or 5.8 oz)
AmountRDI%
 
Vitamin A ~
 
Vitamin B6 0.46084 mg 23%
 
Vitamin B12 ~
 
Vitamin B12, Added ~
 
Vitamin C ~
 
Vitamin D ~
 
Vitamin D2 ~
 
Vitamin D3 ~
 
Vitamin D (D2 + D3) ~
 
Vitamin E (Alpha-tocopherol) ~
 
Vitamin E, Added ~
 
Vitamin K 57.4 mcg 72%
 
Thiamin 0.20172 mg 13%
 
Riboflavin 0.0246 mg 1%
 
Niacin 5.5432 mg 28%
 
Pantothenic Acid 0.902 mg 9%
 
Folate ~
 
Folate, Food ~
 
Folate, DFE ~
 
Choline ~
 
Betaine ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.
The chart below shows how much of the recommended daily intake (RDI) of each vitamin that 164g (5.78 oz) of DENNY'S, French fries contains. Vitamin RDI for 164 grams of DENNY'S, French fries


Mineral Content

Mineral Content

Serving Size: 1 serving (164g or 5.8 oz)
AmountRDI%
 
Calcium 31.16 mg 3%
 
Iron 1.7712 mg 10%
 
Magnesium 54.12 mg 14%
 
Phosphorus 177.12 mg 18%
 
Potassium 1016.8 mg 22%
 
Sodium 75.44 mg 3%
 
Zinc 0.9676 mg 6%
 
Copper 0.18532 mg 9%
 
Manganese 0.40344 mg 20%
 
Selenium 0.656 mcg 1%
 
Fluoride ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.
The chart below shows how much of the recommended daily intake (RDI) of each mineral that 164g (5.78 oz) of DENNY'S, French fries contains. Mineral RDI for 164 grams of DENNY'S, French fries


Protein and Amino Acids

Protein & Aminos

Serving Size: 1 serving (164g or 5.8 oz)
AmountRDI%*
 
Protein5.6908g11%
 

Essential Aminos

 
Histidine0.082 g12%
 
Isoleucine0.19844 g14%
 
Leucine0.31488 g12%
 
Lysine0.23124 g11%
 
Methionine0.0656 g
 
Phenylalanine0.24764 g
 
Threonine0.18204 g17%
 
Tryptophan0.082 g29%
 
Valine0.49692 g27%
 

Non-essential Aminos

 
Arginine0.29848 g
 
Alanine0.18204 g
 
Aspartate1.22508 g
 
Cystine0.0492 g
 
Glutamate0.8282 g
 
Glycine0.16564 g
 
Hydroxyproline
 
Proline0.18204 g
 
Serine0.21484 g
 
Tyrosine0.14924 g
 
Methionine + Cystine† 0.1148 g 11
 
Phenylalanine + Tyrosine† 0.39688 g 38
 
* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

~Data not available for tilde (~) items.
Proteins are made up of chains of amino acids. A complete protein contains all essential amino acids. We are currently compiling pages describing the benefits of nutrients and recently wrote about the benefits of Arginine. The chart below is a visual guide showing how complete the protein in DENNY'S, French fries is. The chart shows all amino acid and amino combinations for which the World Health Organization (WHO) publish a recommended daily intake (RDI).

The chart below shows the balance of essential amino acids in 164g (5.78 oz) of DENNY'S, French fries. The distance from the center shows how much each amino acid contributions to your recommended daily intake (RDI). Please note that this chart is for 164g (5.78 oz) of this food item. Increasing the weight will show a larger contribution to your RDI.
How complete a protein is 164 grams of DENNY'S, French fries


Carbohydrate Content

Carbohydrates

Serving Size: 1 serving (164g or 5.8 oz)
AmountRDI%
 
Total Carbohydrates57.4984g19%
 
Dietary Fiber5.74g23%
 
Starch47.068g
 
Sugars~
 
Sucrose~
 
Glucose~
 
Fructose~
 
Lactose~
 
Maltose~
 
Galactose~
 
~Data not available for tilde (~) items.
164g (5.78 oz) grams of DENNY'S, French fries contains 57.4984 grams of carbohydrates which is 19% of your recommended daily carbohydrate intake acording to the Food and Drug Administration guidelines for a 2000 calorie diet. The table below shows how much this food contributes to your recommended daily intake for different total daily calories consumed.

Percent of your daily carbohydrates that 164 grams of DENNY'S, French fries contributes


Fats and Fatty Acids

Fatty Acids & Fat

Serving Size: 1 serving (164g or 5.8 oz)
AmountRDI%
 
Total Fat24.8624g38%
 
Total Omega-3 Fatty Acids1.44648g
 
Total Omega-6 Fatty Acids10.71904g
 
Total Trans Fatty Acids0.15744g
 
Total Trans-monoenoic Fatty Acids0.08036g
 
Total Trans-polyenoic Fatty Acids0.07708g
 

Total Saturated Fats (Bad Fats)

4.4116g22%
 
Arachidic Acid   [Eicosanoic Acid]0.082g
 
Behenic Acid   [Docosanoic Acid]0.07052g
 
Butyric Acid   [Butanoic Acid]~
 
Capric Acid   [Decanoic Acid]0.02296g
 
Caproic Acid   [Hexanoic Acid]~
 
Caprylic Acid   [Octanoic Acid]0.0082g
 
Lauric Acid   [Dodecanoic Acid]0.00656g
 
Lignoceric Acid   [Tetracosanoic Acid]0.02952g
 
Margaric Acid   [Heptadecanoic Acid]0.02132g
 
Myristic Acid   [Tetradecanoic Acid]0.0328g
 
Palmitic Acid   [Hexadecanoic Acid]2.75684g
 
Pentadecanoic Acid   [Pentadecanoic Acid]0.0082g
 
Stearic Acid   [Octadecanoic Acid]1.35956g
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

6.08932g
 
16:1 c0.0328g
 
16:1 t0.00164g
 
18:1 c5.863g
 
18:1 t0.07872g
 
18:1-11t (18:1t n-7)~
 
22:1 c0g
 
22:1 t0g
 
Erucic Acid   [Docosenoic Acid]0g
 
Gadoleic Acid   [Eicosenoic Acid]0.10496g
 
Heptadecenoic Acid   [Heptadecenoic Acid]0g
 
Myristoleic Acid   [Tetradecenoic Acid]0.00164g
 
Nervonic Acid   [Cis-Tetracosenoic Acid]0.00656g
 
Oleic Acid   [Octadecenoic Acid]5.94172g
 
Palmitoleic Acid   [Hexadecenoic Acid]0.03444g
 
Pentadecenoic Acid   [Pentadecenoic Acid]0g
 

Total Polyunsaturated Fat (Good Fats)

12.18356g
 
18:2 CLAs0.02132g
 
18:2 i~
 
18:2 n-6 c,c10.61736g
 
18:2 t not further defined0.07708g
 
18:2 t,t~
 
18:3i~
 
20:3 n-30g
 
20:3 n-60.00328g
 
20:4 n-6~
 
21:5~
 
22:40.00492g
 
Alpha-Linolenic Acid1.44648g
 
Arachidonic Acid   [Eicosatetraenoic Acid]0.00328g
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]0g
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]0g
 
Eicosadienoic Acid   [Eicosadienoic Acid]0.00984g
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]0.00328g
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]0g
 
Linoleic Acid   [Octadecadienoic Acid]10.71576g
 
Linolenic Acid   [Octadecatrienoic Acid]1.44648g
 
Parinaric Acid   [Octadecatetraenoic Acid]0g
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]0g
 
The common name for each fatty acid is shown with the systematic name in square parentheses.

~Data not available for tilde (~) items.
The chart below shows good fats in DENNY'S, French fries in relation to bad fats. Read more about each type of fat and fatty acid below.
Good Fat and Bad Fat comparison for 164 grams of DENNY'S, French fries
Polyunsaturated Fats: Polyunsaturated fat can be found mostly in nuts, seeds, fish, algae, leafy greens, and krill. Whole food sources are always best, as processing and heating may damage polyunsaturated fats.

Monounsaturated Fats: Foods containing monounsaturated fats reduce LDL (bad) cholesterol, while possibly increasing HDL (good) cholesterol. ["You Can Control Your Cholesterol: A Guide to Low-Cholesterol Living". Merck & Co. Inc.]


Trans Fatty Acids: The National Academy of Sciences has concluded there is no safe level of trans fat consumption. This is because any incremental increase in trans fat intake increases the risk of coronary heart disease. [Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients). National Academies Press. p. 504]

Saturated Fats: Consumption of saturated fat is a risk factor for cardiovascular disease in the view of the Canadian Heart and Stroke Foundation, the American Heart Association, the British Heart Foundation, the National Heart Foundation of Australia, the National Heart Foundation of New Zealand and the World Heart Federation.

In children, consumption of monounsaturated oils is associated with healthier serum lipid profiles (a group of tests that are often ordered together to determine risk of coronary heart disease.). ["A cross-sectional study of dietary habits and lipid profiles. The Rivas-Vaciamadrid study". Eur. J. Pediatr.].

Omega-3 fatty acids in fish oil, fish and seafood have been shown to lower the risk of heart attacks. [National Institute of Health (August 1, 2005). "Omega-3 fatty acids, fish oil, alpha-linolenic acid"].

Omega-6 fatty acids in sunflower oil and safflower oil may also reduce the risk of cardiovascular disease. [Willett WC (September 2007). "The role of dietary n-6 fatty acids in the prevention of cardiovascular disease". Journal of Cardiovascular Medicine].

In one study, Omega-3 fatty acids reduced prostate tumor growth, slowed histopathological progression, and increased survival. [Mihelin M, Trontelj JV, Stålberg E (August 1991). "Muscle fiber recovery functions studied with double pulse stimulation". Muscle & Nerve 1].

A study published in the Journal of the National Cancer Institute showed that High levels of docosahexaenoic acid were associated with a reduced risk of breast cancer. [Pala V, Krogh V, Muti P, et al. (July 2001). "Erythrocyte membrane fatty acids and subsequent breast cancer: a prospective Italian study". Journal of the National Cancer Institute 93]

Other Nutrients

Other Nutrients

Serving Size: 1 serving (164g or 5.8 oz)
Amount
 
Alcohol~
 
Water73.4556g
 
Ash2.5092g
 
Caffeine~
 
Theobromine~
 
Cholesterol0mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.


Diet and Weight Loss Scores

The United States Food and Drug Administration allows the following claims to be made by manufacturers of DENNY'S, French fries:

DENNY'S, French fries is an excellent source of Vitamin B6, Vitamin K, Niacin, Potassium, Manganese and Fiber. This means that the food contains 20% or more of your RDI for these nutrients.

DENNY'S, French fries is a good source of Thiamin, Iron, Magnesium, Phosphorus and Protein. This means that the food contains 10% or more of your RDI for these nutrients.

Diet or Weight Loss Program Score out of 100
(higher is better)
Higher Fiber, Low Fat Diet (e.g. Weight Watchers) 0
Athletic Diet - Low Fat, High Protein and Carbs 0
Low Fat Diet (e.g. Jenny Craig) 0
Low Carb Diet (e.g. Atkins Diet) 20
Low Cholesterol Diet 0
Low Sodium Diet 62
Low Glycemic Index Diet (e.g. South Beach Diet) 58
Low Protein Diet 43
Horizontal bar chart


How long will it take to burn 477 calories and lose weight

To lose weight, you need to burn more calories than you consume. The table below shows how long you need to perform various types of exercise to burn the 477 calories contained in 164g (5.78 oz)g of DENNY'S, French fries. The calorie burn rates for each exercise are included and are based on the US Department of Health and Human Services Dietary Guidelines for Americans.
Amount of Moderate Exercise to burn 477 calories
Stretching2 hours 39 mins(180 cal/hr)
Walking (3.5 mph)1 hour 42 mins(280 cal/hr)
Bicycling (<10 mph)1 hour 39 mins(290 cal/hr)
Dancing1 hour 27 mins(330 cal/hr)
Light gardening/yard work1 hour 27 mins(330 cal/hr)
Golf (walking and carrying clubs)1 hour 27 mins(330 cal/hr)
Hiking1 hour 17 mins(370 cal/hr)
Amount of Vigorous exercise to burn 477 calories
Weight lifting (vigorous effort)1 hour 5 mins(440 cal/hr)
Heavy yard work (chopping wood)1 hour 5 mins(440 cal/hr)
Basketball (vigorous)1 hour 5 mins(440 cal/hr)
Walking (4.5 mph)1 hour 2 mins(460 cal/hr)
Aerobics60 mins(480 cal/hr)
Swimming (slow freestyle laps)56 mins(510 cal/hr)
Running/jogging (5 mph)49 mins(590 cal/hr)
Bicycling (>10 mph)49 mins(590 cal/hr)
Exercise profile for 164g (5.78 oz) of DENNY'S, French fries

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USDA SR23 2010 Nutritional Data on SkipThePie.org. "DENNY'S, French fries" SkipThePie.org. Ed. SkipThePie 2011. SkipThePie.org. 25 Apr 2017 http://skipthepie.org/restaurant-foods/denny-s-french-fries/

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