Snacks, potato chips, white, restructured, baked
Whole food · Snacks
Photo: Wikipedia
This is a light, airy snack made from potato flour or starch that's been shaped and baked to a crisp, golden finish. The texture is satisfyingly crunchy with a delicate, melt-in-the-mouth quality, offering a clean, subtly salty potato flavor. Nutritionally, it's a lower-fat alternative to traditional fried chips, with most of its calories coming from carbohydrates.
Calorie split: 4% protein · 61% carbs · 35% fat
↓ Full nutrition💚 Why it's loved
People love it for the pure, uncomplicated satisfaction of a crunchy, salty snack that feels a bit lighter than its fried counterpart. It's a versatile base for dips or a straightforward companion for a movie or lunchbox.
⚠️ Watch-outs & how to enjoy it better
As a refined carbohydrate snack, it can cause a rapid blood-sugar spike, especially if eaten alone. It's also often high in sodium, which can be a concern for blood pressure. To counteract this, pair it with a protein or healthy fat (like hummus, Greek yogurt dip, or a handful of nuts) to slow digestion, and practice portion control by serving a single portion in a bowl rather than eating from the bag.
Key benefits
- Significantly lower in fat than fried potato chips.
- Provides a quick source of energy from carbohydrates.
- Contains some dietary fiber, aiding in digestion.
- Offers a satisfying crunch for fewer calories than many snacks.
- Often has a simpler ingredient list than complex flavored chips.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The first commercially successful potato chip was invented in 1853 by a chef in Saratoga Springs, New York, as a sarcastic response to a customer who complained his fried potatoes were too thick.
Full nutrition (USDA data · scales with serving)
| Water | 1.4 g |
| Energy | 469 kcal |
| Energy | 1964 kj |
| Protein | 5.0 g |
| Total lipid (fat) | 18.2 g |
| Ash | 4.0 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 |
| Fluoride, F | 106 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 |
| 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 | 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, 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
How are baked potato chips different from fried ones?
Baked chips are cooked with hot air in an oven, using little to no oil, which results in a significantly lower fat content compared to traditional chips that are deep-fried in oil.
Are baked potato chips a 'healthy' snack?
They are a *healthier alternative* to fried chips due to lower fat and calories, but they are still a processed, high-carbohydrate, and often high-sodium snack. They should be enjoyed in moderation as part of a balanced diet.
Why do they sometimes have a 'restructured' label?
This means they aren't sliced from whole potatoes. Instead, they are made from a dough of potato flour, starch, and water, which is then rolled, cut, and baked. This creates a very uniform shape 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 4.69 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.