Potato chips are a crunchy snack food that's high in carbohydrates. Regular chips are deep fried, and almost half the calories come from fat. Baked chips are usually reformed rehydrated potato flakes and provide less nutrition than regular chips, namely less than half the vitamin C. Rarely considered to be a healthy snack, potato chips are relatively high in calories compared with the nutritional content of vitamins and minerals.
Calorie, Protein and Carbohydrate Content
An ounce of regular chips (about 20 chips) provides 140 calories, 2 grams protein and 19 g carbohydrates. Based on daily values for a typical 2,000-calorie diet, a snack of chips meets 7 percent of the recommended daily intake (RDI) for calories, but only 4 percent of the RDI for protein.
Fat Content
A serving of regular potato chips contains 10 g fat, which is 20 percent of the daily value for fat. The University of Pennsylvania Office of Health Education cautions that a 1 oz. bag of chips may contain as much as 3.2 g of trans fat. The Center for Science in the Public Interest (CSPI) reports that many companies have reduced the amount of trans fats used in their products, including potato chips, beginning in 2006. The CSPI advises consumers to read labels carefully for trans fat content and to avoid it whenever possible. They refer to the recommendations of the Institute of Medicine, which is to consume as little trans fat as possible, ideally less than 2 g daily.
Vitamin and Mineral Content
A serving of potato chips can provide as much as 10 percent of the recommended daily intake (RDI) for vitamin C and 6 percent of the RDI for niacin. They do not contribute more than 2 percent of the RDI for other vitamins, including vitamins A and D, thiamine, riboflavin, B12 and folate.
Potatoes are a significant source of potassium, and one serving of potato chips provides more than 10 percent of the RDI. Less than 2 percent of other minerals are contained in an ounce of chips, including calcium, iron, magnesium and zinc.
Fiber Content
The RDI for fiber is at least 25 g per day. An ounce of potato chips provides about 2 g dietary fiber, making the contribution from this snack about 8 percent of the RDI.
Contribution to the Diet
Overall, potato chips contribute a higher percentage of the RDI of fat than for any other nutrient. Because nearly half the calories in a serving of potato chips are provided by the fat in which chips are fried, the nutrient density (a ratio of nutrients to calories) is greatly reduced. While the chips do add some vitamin C, potassium and fiber to the diet, these nutrients can be found in a baked or boiled potato for a more nutrient-dense option.
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