While tortilla chips and ranch sauce are generally not a low-calorie snack option, careful attention to the products' ingredients will allow you to make the healthiest selection. Some tortilla chips are packed with heart-healthy fat and fiber, while others are lacking in both departments. Similarly, some varieties of ranch sauce are packed with calories, while others are lower in fat and better for your health.
Fat
Most brands of tortilla chips are relatively high in fat and contain about 10 percent of the daily value for total fat based on a 2,000-calorie diet. Keep an eye on the ingredient list for partially hydrogenated oils, which indicate that the product contains trans fat. Ranch sauce contains even more fat, with one serving fulfilling about 30 percent of the daily value for total fat. Low-fat varieties will contain less total and saturated fat, which helps keep calories consumed under control.
Fiber
Some brands of tortilla chips have considerably more fiber than others; for example, Trader Joe's Vegetable Flaxseed Tortilla Chips contain 3 g of fiber per seven chips, a good deal more than Tostito's, which contain 1 g of fiber per 13 chips. Keep an eye out for those that are higher in fiber, as this helps to keep you satisfied and avoid overeating. Grain products often contain a large quantity of fiber, especially those that are unrefined.
Sodium
The sodium content of some types of ranch sauce may be of concern. Hellman's Ranch Dipping Sauce, for example, contains 450 mg of sodium, fulfilling 19 percent of the daily value. Tortilla chips are generally not as worrisome and may fulfill about 5 percent of the daily requirement of sodium. Most Americans consume far more than the required amount of sodium on a daily basis, which may be an issue, especially for those with high blood pressure.
Protein
Both tortilla chips and ranch sauce are relatively low in protein, providing no more than a couple of grams per one serving of both. This may be a consideration for those trying to satisfy hunger between meals, as protein slows gastric emptying and helps you retain a feeling of fullness. While the chips and dip provide a good quantity of fat, they do not provide the protein of other potential snacks, such as almonds.
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