Potato chips, baked, plain
Common food
Photo: Wikipedia
Baked potato chips are a lighter, crispier take on the classic snack, made by baking thinly sliced potatoes instead of deep-frying them. They offer a satisfying crunch with a delicate, starchy potato flavor, often seasoned simply with salt. Nutritionally, they provide a notable source of carbohydrates for energy with significantly less fat than traditional fried chips.
Calorie split: 4% protein · 61% carbs · 35% fat
↓ Full nutrition💚 Why it's loved
People love them for delivering the quintessential salty, crunchy snack experience with a lighter, less greasy feel. Their simplicity makes them a versatile canvas for various seasonings and a beloved, easy-to-eat comfort food.
⚠️ Watch-outs & how to enjoy it better
Despite being baked, they are still a processed, high-carb snack that can cause blood-sugar spikes and are often high in sodium. To counteract this, pair them with a protein or healthy fat (like hummus or cheese) to slow digestion, practice portion control by measuring a single serving, and opt for low-sodium or unsalted varieties.
Key benefits
- Lower in fat than deep-fried potato chips
- Good source of quick energy from carbohydrates
- Contains dietary fiber, especially if skins are left on
- Provides a small amount of plant-based protein
- Satisfies a crunchy snack craving with less grease
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The first known recipe for potato chips was published in 1817 by English doctor William Kitchiner, but they were popularized in the U.S. by George Crum at Moon's Lake House in Saratoga Springs, New York, in 1853.
Full nutrition (USDA data · scales with serving)
| Water | 1.4 g |
| Energy | 469 kcal |
| Protein | 5.0 g |
| Total lipid (fat) | 18.2 g |
| Carbohydrate, by difference | 71.4 g |
| Fiber, total dietary | 4.8 g |
| Total Sugars | 5.0 g |
| Calcium, Ca | 125 mg |
| Iron, Fe | 0.80 mg |
| Magnesium, Mg | 43.0 mg |
| Phosphorus, P | 274 mg |
| Potassium, K | 721 mg |
| Sodium, Na | 536 mg |
| Zinc, Zn | 0.45 mg |
| Copper, Cu | 0.10 mg |
| Selenium, Se | 8.1 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.34 mg |
| Riboflavin | 0.07 mg |
| Niacin | 4.1 mg |
| Vitamin B-6 | 0.51 mg |
| Folate, total | 0.00 ug |
| Folic acid | 0.00 ug |
| Folate, food | 0.00 ug |
| Folate, DFE | 0.00 ug |
| Choline, total | 31.6 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 2.2 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 7.2 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.6 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 1.8 g |
| SFA 18:0 | 0.80 g |
| Fatty acids, total monounsaturated | 9.9 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 9.9 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 4.2 g |
| PUFA 18:2 | 4.0 g |
| PUFA 18:3 | 0.20 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Snacks, potato chips, made from dried potatoes, sour-cream and onion-flavor — USDA does not publish this profile for Potato chips.
| Tryptophan | 0.07 g |
| Threonine | 0.28 g |
| Isoleucine | 0.31 g |
| Leucine | 0.48 g |
| Lysine | 0.44 g |
| Methionine | 0.10 g |
| Cystine | 0.08 g |
| Phenylalanine | 0.29 g |
| Tyrosine | 0.25 g |
| Valine | 0.38 g |
| Arginine | 0.31 g |
| Histidine | 0.15 g |
| Alanine | 0.25 g |
| Aspartic acid | 0.93 g |
| Glutamic acid | 1.1 g |
| Glycine | 0.21 g |
| Proline | 0.37 g |
| Serine | 0.29 g |
FAQ
Are baked potato chips healthier than fried ones?
Yes, generally. Baking uses less oil, resulting in significantly lower fat and calorie content compared to deep-fried chips, though they are still a processed snack.
Why are my homemade baked chips not as crispy?
Key steps for crispiness: slice potatoes very thinly (use a mandoline), soak slices in cold water to remove excess starch, pat them completely dry before baking, and use a high oven temperature with a single layer on the baking sheet.
Can I eat baked chips on a low-carb diet?
No. With over 70g of carbohydrates per 100g, baked potato chips are a high-carb food and are not suitable for standard low-carb or ketogenic diets.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 4.69 kcal/g · 4% calories from protein · 4.8 g fiber · 5.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.74 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.