Curly fries are available at many fast food restaurants nationwide, but they are not something that should be part of your regular diet. Fast food meals often contain more fat, calories and salt than you need in an entire day. Having curly fries with your meal contributes to this high intake. When curly fries are consumed on a regular basis, you face the increased risk of obesity, heart disease and diabetes.
Fat
Curly fries are deep-fried and sometimes coated in batter beforehand to make them crispy. However, this cooking method drastically increases fat content. A small order of curly fries at Arby's contains 15 g fat and the Monster Crispy Curl Potatoes at Hardee's weigh in at 31g fat, according to FastFoodNutrition.org. Combine this with a burger and a soda, and you are beyond a healthy amount of fat for the day -- and this is only one meal.
Calories
The calorie content of food that has been fried is much higher than food which has been grilled, baked or roasted. Curly fries are no exception to this rule. They contain a high number of calories compared to other side items. The Monster Crispy Potato Curls at Hardee's contain 590 calories while the small size curly fries at Arby's contain 300 calories, reports FastFoodNutrition.org. Add a fried chicken sandwich and a soft drink, and your calorie count is close to what a normal day should contain.
Sodium
Fast food is commonly high in sodium because it is used to add flavor. The typical order of curly fries is no exception. According to FastFoodNutrition.org, Arby's small curly fries contain 853 mg sodium and the Monster size curly fries at Hardee's weigh in at 1,640 mg sodium. A diet too high in sodium contributes to high blood pressure. You should limit yourself to 1,500 mg per day, reports Helpguide.org.
Alternatives
If you are watching your intake of fat, calories and sodium, reading over the nutrition information at the fast food restaurant you are visiting will help you choose a healthy alternative to curly fries. If none can be found, you may be better off choosing a different restaurant. At Arby's, pass up the curly fries and opt for a a bowl of chicken noodle soup with 80 calories and 2 g fat or a Garden Salad with 61 calories and 0 g fat before adding dressing, reports FastFoodNutrition.org. Both choices still contribute an unhealthy amount of sodium, but they will help you cut your calorie and fat intake. At Hardee's, a better choice than the curly fries would be a small order of Mashed Potatoes with 70 calories, 1 g fat, and 300 mg sodium.
Considerations
Eating in a fast food restaurant once in awhile is not going to kill you, but if you do so all the time you are risking your health. Curly fries are one of the worst offenders at these places because they are battered and fried. Making healthier choices will protect your health now and in the long run. Many fast food restaurants feature healthy sides and meal options, including baked potatoes, soup and salad that fit better into a healthy meal. Check out the websites for various restaurants to help you determine which one will let you make a healthy choice at mealtime.
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