Snacks, potato chips, reduced fat
Whole food · Snacks
Photo: Wikipedia
Reduced-fat potato chips offer the classic crispy, salty satisfaction of a potato chip but with about 30% less fat than the regular version. They maintain a satisfying crunch, though the texture can be slightly lighter and less oily. Nutritionally, they provide a moderate calorie count (471 kcal/100g) with a notable 66.9g of carbohydrates per 100g.
Calorie split: 6% protein · 55% carbs · 39% fat
↓ Full nutrition💚 Why it's loved
People love them for delivering the essential salty, savory crunch of a classic chip with a slightly lighter feel, making them a popular choice for guilt-free snacking or pairing with sandwiches and burgers.
⚠️ Watch-outs & how to enjoy it better
Despite being 'reduced-fat,' they are still a high-carb, processed snack with minimal protein, which can lead to blood-sugar spikes if eaten alone. They are also typically high in sodium. To counteract this, pair a small portion with a protein-rich food like hummus, cheese, or a hard-boiled egg to promote satiety and slow carb absorption.
Key benefits
- Lower in fat than standard potato chips
- Provides a quick source of energy from carbohydrates
- Contains some dietary fiber (5.9g/100g)
- Can satisfy a crunchy, salty snack craving with less fat
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'reduced-fat' version is often achieved by frying the potato slices in a vacuum, which lowers the boiling point of water and removes moisture with less oil absorption.
Full nutrition (USDA data · scales with serving)
| Water | 1.0 g |
| Energy | 471 kcal |
| Energy | 1971 kj |
| Protein | 7.1 g |
| Total lipid (fat) | 20.8 g |
| Ash | 4.1 g |
| Carbohydrate, by difference | 66.9 g |
| Fiber, total dietary | 5.9 g |
| Total Sugars | 0.22 g |
| Calcium, Ca | 21.0 mg |
| Iron, Fe | 1.4 mg |
| Magnesium, Mg | 89.0 mg |
| Phosphorus, P | 193 mg |
| Potassium, K | 1744 mg |
| Sodium, Na | 571 mg |
| Zinc, Zn | 0.07 mg |
| Copper, Cu | 0.60 mg |
| Manganese, Mn | 0.44 mg |
| Selenium, Se | 8.1 ug |
| Vitamin C, total ascorbic acid | 25.7 mg |
| Thiamin | 0.21 mg |
| Riboflavin | 0.27 mg |
| Niacin | 7.0 mg |
| Pantothenic acid | 0.27 mg |
| Vitamin B-6 | 0.67 mg |
| Folate, total | 27.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 27.0 ug |
| Folate, DFE | 27.0 ug |
| Choline, total | 45.1 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) | 5.5 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) | 13.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 4.2 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 | 0.00 g |
| SFA 14:0 | 0.12 g |
| SFA 16:0 | 3.5 g |
| SFA 18:0 | 0.51 g |
| Fatty acids, total monounsaturated | 4.8 g |
| MUFA 16:1 | 0.50 g |
| MUFA 18:1 | 4.3 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 10.9 g |
| PUFA 18:2 | 10.8 g |
| PUFA 18:3 | 0.19 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)
| Tryptophan | 0.11 g |
| Threonine | 0.26 g |
| Isoleucine | 0.29 g |
| Leucine | 0.43 g |
| Lysine | 0.43 g |
| Methionine | 0.11 g |
| Cystine | 0.09 g |
| Phenylalanine | 0.32 g |
| Tyrosine | 0.27 g |
| Valine | 0.40 g |
| Arginine | 0.33 g |
| Histidine | 0.16 g |
| Alanine | 0.22 g |
| Aspartic acid | 1.8 g |
| Glutamic acid | 1.2 g |
| Glycine | 0.21 g |
| Proline | 0.26 g |
| Serine | 0.31 g |
FAQ
Are reduced-fat chips actually healthier?
They contain less fat and slightly fewer calories than regular chips, but are still a processed food high in sodium and refined carbs. Their healthiness depends on portion control and overall diet context.
Why do they sometimes taste different?
The vacuum-frying or baking process used to reduce fat can alter the texture and Maillard reaction (browning), sometimes resulting in a less 'greasy' flavor and a different crunch.
Can I use them in recipes?
Yes! They work well as a crunchy topping for salads, casseroles, or even as a breading for chicken or fish, adding salt and texture.
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 4.71 kcal/g · 6% calories from protein · 5.9 g fiber · 0.2 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: 0.33 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.