How healthy are potato chips?
Are potato chips healthy? Best kept occasional. Potato chips score 31/100 on the HowHealthyIs Score: 100 g provide 532 kcal, 10 mg vitamin E and 1196 mg potassium. Potato chips are fried, salted and calorie-dense; they bring some potassium and vitamin E but are easy to overeat. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Potato chips rank higher than 31% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin E13%
- Potassium5%
- Vitamin C5%
- Magnesium3%
- Protein2%
- Fiber2%
- Iron1%
- Calcium0%
- Vitamin A0%
Counts against
- Saturated fat3%
- Added sugars0%
- Sodium4%
Raw NRF9.3: 31 minus 8 = 24. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in potato chips?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 532 kcal | 149 kcal | |
| Protein | 6.4 g | 1.8 g | 4% |
| Carbohydrates | 54 g | 15 g | 5% |
| Fiber | 3.1 g | 0.9 g | 3% |
| Sugars | 0.3 g | <0.1 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 34 g | 9.5 g | 12% |
| Saturated fat | 3.4 g | 1 g | 5% |
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 22 mg | 6 mg | 7% |
| Vitamin E | 10 mg | 2.9 mg | 20% |
| Minerals | |||
| Calcium | 21 mg | 5.9 mg | 0% |
| Iron | 1.3 mg | 0.4 mg | 2% |
| Potassium | 1196 mg | 335 mg | 7% |
| Magnesium | 63 mg | 18 mg | 4% |
| Sodium | 527 mg | 148 mg | 6% |
Source: USDA FoodData Central, "Snacks, potato chips, plain, salted" (FDC 169677). Values rounded.
Why are potato chips good for you?
- 2.9 mg vitamin E in 1 oz (about 15 chips), 20% of the daily value. Vitamin E contributes to the protection of cells from oxidative stress.
Good ways to use them
- Occasional snacks in a small bowl
- Swapping for popcorn or nuts
What should you watch out for?
- High in salt and fat for a small volume. Ultra-processed snacks are linked to higher calorie intake.
What can you eat instead of potato chips?
Foods you can use the same way with a higher HowHealthyIs Score.