How healthy are tortilla chips?
Are tortilla chips healthy? It can fit a healthy diet occasionally. Tortilla chips score 27/100 on the HowHealthyIs Score: 100 g provide 472 kcal, 3.5 mg vitamin E and 84 mg magnesium. Tortilla chips are fried corn with salt. Corn adds a little fiber, but most of the calories come from starch and frying oil. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Tortilla chips rank higher than 27% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin E5%
- Magnesium4%
- Fiber4%
- Protein3%
- Iron2%
- Calcium2%
- Potassium1%
- Vitamin A0%
- Vitamin C0%
Counts against
- Saturated fat3%
- Added sugars0%
- Sodium3%
Raw NRF9.3: 21 minus 6 = 15. 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 tortilla chips?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 472 kcal | 132 kcal | |
| Protein | 7.1 g | 2 g | 4% |
| Carbohydrates | 68 g | 19 g | 7% |
| Fiber | 5.4 g | 1.5 g | 5% |
| Sugars | 0.8 g | 0.2 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 21 g | 5.8 g | 7% |
| Saturated fat | 2.8 g | 0.8 g | 4% |
| Omega-3 fats | 0.2 g | <0.1 g | |
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 3.5 mg | 1 mg | 7% |
| Vitamin K | 21 µg | 5.9 µg | 5% |
| Vitamin B12 | 0.4 µg | 0.1 µg | 4% |
| Folate | 12 µg | 3.4 µg | 1% |
| Minerals | |||
| Calcium | 106 mg | 30 mg | 2% |
| Iron | 1.5 mg | 0.4 mg | 2% |
| Potassium | 182 mg | 51 mg | 1% |
| Magnesium | 84 mg | 24 mg | 6% |
| Zinc | 1.4 mg | 0.4 mg | 4% |
| Sodium | 328 mg | 92 mg | 4% |
Source: USDA FoodData Central, "Snacks, tortilla chips, plain, white corn, salted" (FDC 167558). Values rounded.
Why are tortilla chips good for you?
A typical portion does not supply 10% or more of the daily value for any of the nine nutrients we score.
Good ways to use them
- Scooping salsa, beans or guacamole
- Crumbling over soups in small amounts
What should you watch out for?
- Calorie-dense and easy to eat straight from the bag; plating a portion helps. Values here are for salted chips.
What can you eat instead of tortilla chips?
Foods you can use the same way with a higher HowHealthyIs Score.