🧪 Nutrition Facts
- Calories 490.0
- Total Fat 26.0 g
- Saturated Fat 8.0 g
- Cholesterol 20.0 mg
- Sodium 1660.0 mg
- Potassium 0.0 mg
- Total Carbohydrate 55.0 g
- Dietary Fiber 4.0 g
- Sugars 1.0 g
- Protein 9.0 g
- Vitamin A 0.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 0.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 0.0 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 0.0 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
At 490.0 calories per serving (1 medium serving (184.0g)), Checkers Rallys Cheese Fries Medium is a high-calorie food — portion size matters if you're monitoring your daily intake. The majority of its calories come from fat (26.0g, 47.8% of calories), including 8.0g of saturated fat. One thing to note: a single serving contains 1660.0mg of sodium (72% of the daily recommended limit), which is significant if you're watching your salt intake.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Checkers Rallys Cheese Fries Medium — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Checkers Rallys Cheese Fries Medium contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 490.0 kcal | 24.5% |
| Total Fat | 26.0 g | 33% |
| Saturated Fat | 8.0 g | 40% |
| Cholesterol | 20.0 mg | 7% |
| Sodium | 1660.0 mg | 72% ⚠️ |
| Total Carbohydrate | 55.0 g | 20% |
| Dietary Fiber | 4.0 g | 14% |
| Total Sugars | 1.0 g | 2% |
| Protein | 9.0 g | 18% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Checkers Rallys Cheese Fries Medium accounts for 24.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 47.8% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 490.0 calories in Checkers Rallys Cheese Fries Medium? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 37.1 min |
| Walking: 17 minutes per mile | 84.6 min |
| Cycling (Low Intensity) | 53.6 min |
| HIIT | 45.4 min |
| Running: 7 minutes per mile | 29.2 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Checkers Rallys Cheese Fries Medium
Is Checkers Rallys Cheese Fries Medium good for weight loss?
At 490 calories per serving, this is a moderately high-calorie food that could fit into a weight loss plan only in small portions. The low protein (9g) and high carbohydrate content (55g) mean it won't keep you feeling full for long, making it easy to overeat.
Is Checkers Rallys Cheese Fries Medium good for muscle building?
The 9g of protein is quite low for muscle building goals. You'd need to pair this with other protein sources to support muscle recovery and growth.
Is Checkers Rallys Cheese Fries Medium heart-healthy?
This isn't a heart-healthy choice due to the very high sodium level and substantial saturated fat content, both of which can negatively affect blood pressure and cholesterol.
How does Checkers Rallys Cheese Fries Medium fit a low-sodium diet?
This food is not compatible with a low-sodium diet. At 1,660mg per serving, it far exceeds typical low-sodium guidelines and would make it difficult to stay within daily sodium targets.
What should I watch out for with Checkers Rallys Cheese Fries Medium?
The sodium content is extremely high at 1,660mg per serving—that's over two-thirds of the daily recommended limit in a single serving. The saturated fat (8g) and total fat (26g) are also significant considerations.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
