Snacks, potato chips, lightly salted
Whole food · Snacks
Photo: Wikipedia
These are classic, crispy potato slices fried to a golden hue and seasoned with just a whisper of salt, delivering a satisfying crunch with every bite. Nutritionally, they are an energy-dense snack, packing significant calories and fat per 100g, but with a surprisingly low sugar content for a processed food.
Calorie split: 5% protein · 38% carbs · 57% fat
↓ Full nutrition💚 Why it's loved
People adore them for the perfect balance of a light, crispy texture and a subtle salty flavor that enhances the natural potato taste without overwhelming it. Their versatility makes them a go-to companion for dips, sandwiches, or simply enjoyed straight from the bag.
⚠️ Watch-outs & how to enjoy it better
The high calorie and fat content can be a concern for those monitoring energy intake, and even 'lightly salted' varieties contribute to daily sodium levels. To counteract, practice strict portion control by using a small bowl instead of eating from the bag, and pair them with a protein-rich dip like hummus or a fiber-rich vegetable to increase satiety.
Key benefits
- Quick source of energy from carbohydrates and fats
- Provides a small amount of dietary fiber
- Low in sugar compared to many sweet snacks
- Offers a satisfying, crunchy texture that can curb cravings
- Convenient and portable for on-the-go eating
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The potato chip was reportedly invented in 1853 by chef George Crum at Moon's Lake House in Saratoga Springs, New York, as a spiteful response to a customer who kept sending back fried potatoes for being too thick.
Full nutrition (USDA data · scales with serving)
| Water | 1.4 g |
| Energy | 560 kcal |
| Energy | 2341 kj |
| Protein | 6.7 g |
| Total lipid (fat) | 35.4 g |
| Ash | 3.0 g |
| Carbohydrate, by difference | 53.5 g |
| Fiber, total dietary | 4.2 g |
| Total Sugars | 0.34 g |
| Sucrose | 0.34 g |
| Glucose | 0.00 g |
| Fructose | 0.00 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 46.0 g |
| Calcium, Ca | 24.0 mg |
| Iron, Fe | 1.4 mg |
| Magnesium, Mg | 62.0 mg |
| Phosphorus, P | 148 mg |
| Potassium, K | 1304 mg |
| Sodium, Na | 187 mg |
| Zinc, Zn | 1.5 mg |
| Copper, Cu | 0.30 mg |
| Manganese, Mn | 0.48 mg |
| Selenium, Se | 7.8 ug |
| Fluoride, F | 61.3 ug |
| Vitamin C, total ascorbic acid | 27.3 mg |
| Thiamin | 0.16 mg |
| Riboflavin | 0.17 mg |
| Niacin | 5.5 mg |
| Pantothenic acid | 0.81 mg |
| Vitamin B-6 | 0.65 mg |
| Folate, total | 58.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 58.0 ug |
| Folate, DFE | 58.0 ug |
| Choline, total | 12.1 mg |
| Betaine | 0.20 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 |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 7.7 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 10.5 mg |
| Tocopherol, gamma | 5.1 mg |
| Tocopherol, delta | 0.44 mg |
| Tocotrienol, alpha | 0.22 mg |
| Tocotrienol, beta | 0.07 mg |
| Tocotrienol, gamma | 0.19 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 22.1 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 5.5 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.02 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.13 g |
| SFA 15:0 | 0.01 g |
| SFA 16:0 | 4.3 g |
| SFA 17:0 | 0.02 g |
| SFA 18:0 | 0.73 g |
| SFA 20:0 | 0.16 g |
| SFA 22:0 | 0.07 g |
| SFA 24:0 | 0.05 g |
| Fatty acids, total monounsaturated | 14.9 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.12 g |
| MUFA 16:1 c | 0.12 g |
| MUFA 17:1 | 0.02 g |
| MUFA 18:1 | 14.6 g |
| MUFA 18:1 c | 14.5 g |
| MUFA 20:1 | 0.24 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 12.4 g |
| PUFA 18:2 | 12.0 g |
| PUFA 18:2 n-6 c,c | 11.8 g |
| PUFA 18:2 CLAs | 0.01 g |
| PUFA 18:3 | 0.41 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.39 g |
| PUFA 18:3 n-6 c,c,c | 0.02 g |
| PUFA 18:3i | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.01 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.21 g |
| Fatty acids, total trans-monoenoic | 0.03 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 0.03 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.19 g |
| Fatty acids, total trans-polyenoic | 0.19 g |
| Cholesterol | 0.00 mg |
| Phytosterols | 181 mg |
Amino acid profile (per 100g)
Estimated from Snacks, corn-based, extruded, chips, plain — USDA does not publish this profile for Snacks.
| Tryptophan | 0.05 g |
| Threonine | 0.25 g |
| Isoleucine | 0.23 g |
| Leucine | 0.80 g |
| Lysine | 0.18 g |
| Methionine | 0.14 g |
| Cystine | 0.12 g |
| Phenylalanine | 0.32 g |
| Tyrosine | 0.27 g |
| Valine | 0.33 g |
| Arginine | 0.33 g |
| Histidine | 0.20 g |
| Alanine | 0.49 g |
| Aspartic acid | 0.46 g |
| Glutamic acid | 1.2 g |
| Glycine | 0.27 g |
| Proline | 0.57 g |
| Serine | 0.31 g |
FAQ
Are lightly salted chips healthier than regular chips?
Yes, they contain significantly less sodium, which is better for blood pressure management. However, their calorie, fat, and carbohydrate content remains very similar to regular chips.
Why are potato chips so hard to stop eating?
This is due to the 'bliss point'—a carefully engineered combination of salt, fat, and crunch that maximizes palatability and can override natural satiety signals.
Can potato chips be part of a balanced diet?
In moderation, yes. The key is strict portion control and viewing them as an occasional treat rather than a staple food, balancing them with nutrient-dense meals.
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 5.60 kcal/g · 5% calories from protein · 4.2 g fiber · 0.3 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: 0.14 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.