Broccoli vs French Fries
Side-by-side macro comparison. Broccoli vs French Fries per their standard serving sizes.
French Fries
per Medium order (117g)
Macro Comparison Table
| Macro | Broccoli | French Fries | Difference |
|---|---|---|---|
| Calories | 34 cal | 365 cal | -91% Broccoli |
| Protein | 2.8g | 4g | -30% Broccoli |
| Carbs | 7g | 41g | -83% Broccoli |
| Fat | 0.4g | 17g | -98% Broccoli |
Differences shown relative to Broccoli. Positive = Broccoli has more.
Quick Take
Broccoli delivers 34 calories per serving with 2.8g protein, 7g carbs, and 0.4g fat. French Fries delivers 365 calories with 4g protein, 41g carbs, and 17g fat. The most meaningful difference: Broccoli saves 331 calories per serving — meaningful over a week of meals. Both deliver similar protein density.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Broccoli gives you 331 more calories of headroom per serving — that's room for an extra snack, more vegetables, or a higher-protein second portion. If protein density matters more (which it does for preserving muscle on a deficit), Broccoli delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. French Fries brings 365 calories — useful when you're chasing a surplus and struggling to eat enough. French Fries delivers 4g of protein per serving, which directly feeds muscle protein synthesis. The best pick depends on whether you need more total calories or more usable protein.
For Keto / Low-Carb
Broccoli fits cleanly into keto with only 7g carbs. French Fries at 41g carbs uses significantly more of your daily 20-30g carb budget.
Frequently Asked
Which has more protein, Broccoli or French Fries?
French Fries has more protein: 4g vs 2.8g per serving. That's a difference of 1.2000000000000002g.
Which has fewer calories, Broccoli or French Fries?
Broccoli has 34 calories per serving vs 365 calories in French Fries — a difference of 331 calories.
Is Broccoli or French Fries better for keto?
Broccoli is the better keto choice at 7g carbs per serving vs 41g carbs in French Fries.
Is Broccoli or French Fries better for weight loss?
For weight loss, Broccoli gives you more calorie flexibility (331 cal less per serving). For preserving muscle during a deficit, Broccoli delivers more protein per calorie. Most people on cuts benefit from Broccoli.
Which Is Better for Your Goal?
🔥 Weight Loss
Broccoli
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
French Fries
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Broccoli
Lower carbohydrate content fits keto and low-carb macros without burning your carb budget.
Both fit most balanced diets. These verdicts reflect macro-only comparisons — taste, satiety, cost, and personal preference also matter.
Find Your Personal Macros
The "right" food depends on your individual macro targets. Calculate yours in 60 seconds:
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Other ways Broccoli and French Fries stack up:
Full Broccoli guide • Full French Fries guide • All comparisons