Snacks, potato chips, made from dried potatoes, reduced fat
Whole food · Snacks
Photo: Wikipedia
These are light, crispy chips made from dehydrated potato flakes, offering a satisfying crunch with a slightly less greasy feel than traditional fried chips. Their nutrition profile is dominated by carbohydrates, providing a quick energy source, while the reduced fat content lowers the calorie density compared to standard varieties.
Calorie split: 4% protein · 51% carbs · 46% fat
↓ Full nutrition💚 Why it's loved
People love them for their intense, salty crunch and the satisfying, light texture that doesn't leave fingers overly greasy. They are a versatile snack, perfect on their own or as a crunchy topping for dishes like casseroles or salads.
⚠️ Watch-outs & how to enjoy it better
They can contribute to blood sugar spikes due to their high glycemic load and are often high in sodium, which may concern those monitoring salt intake. To counteract, pair them with a protein or fat source (like hummus or cheese) to slow digestion, practice strict portion control by measuring a single serving, and ensure they are part of a balanced meal.
Key benefits
- Lower in fat and calories than traditional potato chips
- Provides a quick source of energy from carbohydrates
- Convenient, shelf-stable snack for on-the-go consumption
- Offers a familiar, comforting taste and texture
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The reduced-fat version often achieves its texture through a process called 'vacuum frying' or by using a convection oven to remove moisture from potato flakes with less oil absorption.
Full nutrition (USDA data · scales with serving)
| Water | 2.2 g |
| Energy | 502 kcal |
| Energy | 2102 kj |
| Protein | 4.6 g |
| Total lipid (fat) | 26.1 g |
| Ash | 2.3 g |
| Carbohydrate, by difference | 64.8 g |
| Fiber, total dietary | 3.2 g |
| Total Sugars | 0.63 g |
| Sucrose | 0.39 g |
| Glucose | 0.00 g |
| Fructose | 0.16 g |
| Lactose | 0.00 g |
| Maltose | 0.07 g |
| Calcium, Ca | 29.0 mg |
| Iron, Fe | 1.1 mg |
| Magnesium, Mg | 45.0 mg |
| Phosphorus, P | 129 mg |
| Potassium, K | 760 mg |
| Sodium, Na | 450 mg |
| Zinc, Zn | 0.70 mg |
| Copper, Cu | 0.15 mg |
| Manganese, Mn | 0.36 mg |
| Selenium, Se | 2.9 ug |
| Vitamin C, total ascorbic acid | 12.0 mg |
| Thiamin | 0.21 mg |
| Riboflavin | 0.01 mg |
| Niacin | 3.6 mg |
| Pantothenic acid | 0.83 mg |
| Vitamin B-6 | 0.41 mg |
| Folate, total | 27.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 27.0 ug |
| Folate, DFE | 27.0 ug |
| Choline, total | 0.00 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) | 2.2 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| 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 | 6.8 g |
| SFA 4:0 | 0.01 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.19 g |
| SFA 15:0 | 0.01 g |
| SFA 16:0 | 5.8 g |
| SFA 17:0 | 0.02 g |
| SFA 18:0 | 0.65 g |
| SFA 20:0 | 0.04 g |
| SFA 22:0 | 0.02 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 4.6 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.13 g |
| MUFA 16:1 c | 0.13 g |
| MUFA 17:1 | 0.01 g |
| MUFA 18:1 | 4.4 g |
| MUFA 18:1 c | 4.4 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.01 g |
| Fatty acids, total polyunsaturated | 12.2 g |
| PUFA 18:2 | 12.1 g |
| PUFA 18:2 n-6 c,c | 12.0 g |
| PUFA 18:2 CLAs | 0.03 g |
| PUFA 18:3 | 0.04 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.04 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 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 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.02 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 | 0.14 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 | 0.10 g |
| Fatty acids, total trans-polyenoic | 0.10 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.04 g |
| Threonine | 0.24 g |
| Isoleucine | 0.25 g |
| Leucine | 0.37 g |
| Lysine | 0.35 g |
| Methionine | 0.07 g |
| Cystine | 0.07 g |
| Phenylalanine | 0.26 g |
| Tyrosine | 0.22 g |
| Valine | 0.33 g |
| Arginine | 0.27 g |
| Histidine | 0.13 g |
| Alanine | 0.20 g |
| Aspartic acid | 1.1 g |
| Glutamic acid | 0.94 g |
| Glycine | 0.19 g |
| Proline | 0.20 g |
| Serine | 0.23 g |
FAQ
How are these different from regular potato chips?
They are made from dried potato flakes rather than sliced potatoes, and are cooked using methods that reduce fat absorption, resulting in a lighter, less greasy chip with fewer calories and fat per serving.
Are they a good source of fiber?
At 3.2g of fiber per 100g, they offer a modest amount, but are not considered a high-fiber food. Pairing them with a high-fiber dip can boost the overall fiber content of your snack.
Can I use them in cooking?
Yes, they are excellent for adding crunch. Crush them to use as a coating for baked chicken or fish, or sprinkle them over casseroles, mac and cheese, or salads for a textural contrast.
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 5.02 kcal/g · 4% calories from protein · 3.2 g fiber · 0.6 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: 0.59 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.