How to choose the best oven fries

When you want something warm, crispy and comforting without the hassle of deep frying, oven fries and wedges are such an easy win. Pop them in the oven or air fryer, and you’ve got a side that goes with anything from grilled chicken to vegie bowls.

While not all store-bought oven fries are nutritionally great, there are some healthier picks. Some are simply just potatoes with a light coating of oil, but others can sneak in quite a bit of salt, saturated fat and additives. With a quick label check, you can absolutely fi nd options that hit the sweet spot that balances convenience and nutrition!

CHOOSING WISELY MATTERS

Oven fries might seem like a simple product, but small differences in ingredients and processing can really add up. Some varieties are pre-fried before freezing, which bumps up the fat content (especially saturated fat), while heavily seasoned options can pack more sodium than you’d expect for a side dish.

WHAT SHOULD I LOOK FOR?

1. Energy: Aim for around 600kJ or less per 100g
2. Sodium: Ideally under 50mg per 100g for plain options, or under 400mg for seasoned varieties
3. Saturated fat: Look for less than 2g per 100g – a sign they’re not heavily pre-fried
4. Ingredients: Potatoes should be first – so (ideally) the main ingredient – with minimal extras

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SHOP LIKE A DIETITIAN: WHAT TO LOOK FOR ON THE LABEL

•  Energy: ≤600kJ per 100g
• Sodium: ≤50mg per 100g (plain) or ≤400mg (seasoned)
• Saturated fat: ≤2g per 100g
• Ingredients: potatoes first, short ingredient list