French fries are a staple of fast food menus everywhere—crispy, golden, and irresistibly salty. But while they may be delicious, many fast food fries come loaded with sodium, which can contribute to high blood pressure, heart disease, and water retention when consumed in excess. Some of the most popular chains serve fries with surprisingly high sodium counts. Here’s a look at the saltiest culprits.
McDonald’s Large Fries
McDonald’s fries are world-famous for a reason—they’re crispy, well-seasoned, and consistently craveable. But a large order comes with about 400–500 mg of sodium, depending on location and preparation. While not the worst on this list, it’s still a significant amount of salt for a side dish. Considering how often these are paired with salty burgers and soft drinks, the sodium can quickly add up.
Five Guys Large Fries
Known for their massive portions and fresh-cut approach, Five Guys fries are often praised for quality, but they pack a salty punch. A large order contains over 1,300 mg of sodium, which is more than half of the recommended daily limit for adults (2,300 mg). The Cajun fries are even saltier, pushing sodium close to 1,500 mg. For context, that’s the same as eating an entire fast food meal on one side.
Arby’s Curly Fries (Large)
Arby’s signature curly fries are uniquely seasoned and deeply satisfying—but they’re also one of the saltiest fry options on the market. A large order contains about 1,200 mg of sodium, thanks to its seasoned coating. The added spices and deep-frying process contribute to the high salt content, making them one of the worst fries for sodium overload.
Chick-fil-A Waffle Fries (Large)
Chick-fil-A’s waffle fries seem simple, but a large portion contains around 600–700 mg of sodium, more than many people expect. While they don’t taste overwhelmingly salty, the sodium sneaks in through the cooking process and seasoning blend. Pair that with a chicken sandwich or nuggets, and you’re looking at a sodium-heavy meal.
Checkers/Rally’s Famous Seasoned Fries
Checkers (or Rally’s, depending on your region) serves up seasoned fries that fans love for their flavor, but they’re also very high in sodium. A large order clocks in at around 1,100–1,300 mg of sodium. These fries are coated in a unique blend of spices and salt, making them taste amazing but tipping the scales in the sodium department.
Jack in the Box Seasoned Curly Fries
Another seasoned favorite, Jack in the Box’s curly fries in a large size contain about 1,100 mg of sodium. The spiral shape and crispy texture are addicting, but the seasoning mix used to enhance that flavor also boosts the salt content significantly.
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