Tortilla chips and salsa, a usual appetizer served at Mexican restaurants, also makes a tasty snack at home or a good addition to a buffet table at a party. Tortilla chips are typically made from deep-fried triangles of flour tortilla, and salsa, a dip, typically contains diced tomatoes, onions, garlic and hot peppers seasoned with lime juice and cilantro.
Serving Size
While it may be difficult to keep track of the amount of tortilla chips and salsa you consume at a party, doing so can help you monitor your eating plan and avoid overeating. A serving of tortilla chips is 100 g, or approximately 2/3 of a cup of chips, along with 2 tbsp. of salsa.
Calories
The calories in one serving of tortilla chips and salsa total 493.3 to 502. Based on a 2,000-calorie diet, this accounts for 24.6 to 25.1 percent of the calories you may include in your daily meal plan. This is far above the ideal number of calories you should allot for snacks -- 100 to 200 calories. The bulk of the calories come the tortilla chips -- a tbsp. of salsa contains only 4.3 to 10 -- and there are some lower calorie options, such as tortilla chips that are baked instead of fried. You may also consider forgoing the chips in favor of raw vegetables as an accompaniment to salsa.
Fat
While salsa contains zero to trace amounts of fat, a 100-g serving of tortilla chips has 21.57 to 23.36 g of fat. MayoClinic.com recommends limiting your fat intake to no more than 20 to 35 g of fat per day, or 44 to 78 g, to avoid developing obesity or obesity related health problems. The fat content in alternatives to deep-fried tortilla chips such as baked tortilla chips and raw vegetables is lower.
Carbohydrates
The majority of calories in tortilla chips and salsa come from carbohydrates. One serving provides you with 66.56 to 69.31 g, or 51.2 to 53.3 percent of the 130 g recommended for daily consumption by the Institute of Medicine. Carefully monitor your eating plan when including tortilla chips and salsa in your diet -- Diabetes Health notes that including too many carbohydrates in your diet may make you overweight.
Protein
A serving of tortilla chips and salsa provides you with 7.1 to 8.1 g of protein. The Institute of Medicine recommends including 46 to 56 g of protein each day to help your body repair cells and create new ones, a process vital to muscle health and bodily function.
Vitamins and Minerals
A 100-g portion of tortilla chips and 2 tbsp. of salsa contains 4.3 to 6 mg of calcium and over 70 IU of vitamin A. An ideal level is 1,000 to 1,300 mg of calcium and 400 IU of vitamin A each day.
Fiber
The Harvard School of Public Health notes that you should consume 24 to 35 g of daily fiber to help with digestion. A serving of tortilla chips and salsa adds 4.7 to 5.3 g of fiber, or 13.4 to 22 percent of the daily recommended intake.
References
- CalorieLab: Tostitos Chunky Salsa
- CalorieLab: Sauce, LA VICTORIA, LA VICTORIA Green Chile Salsa, Mild
- CalorieLab: Sauce, ready-to-serve, salsa
- The Diet Channel: Calories: What's an Ideal Daily Intake?
- Institute of Medicine: Dietary Intakes
- "Diabetes Health": Why Eating Too Many Carbs Makes You Fat: Barry Groves: April 24, 2007
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