Fritos are a popular corn chip, but their consumption extends beyond snacking. Fritos, manufactured by Frito-Lay, are also used for dipping and as a topper for chili or taco salads. The chips contain relatively few ingredients -- just corn, corn oil and salt -- and are free of all major allergens and additives, including gluten, casein and soy. If you are watching what you eat and have a taste for Fritos, understanding their nutritional value is important.
According to the package, one serving of Fritos is 1 oz. That is roughly equivalent to 32 chips. The amount of servings in a package of Fritos varies depending on size. Keep in mind, though, that even small bags of Fritos -- such as the 3-oz. bags you commonly see in vending machines -- contain more than one serving even though they may seem intended to be eaten in one sitting.
Each 1-oz. serving of Fritos contains 160 calories, including 90 calories from fat, according to the nutrition label on the bag. If you follow a 2,000-calorie-per-day diet, each serving of Fritos constitutes 8 percent of your total daily calorie intake.
Fritos contain 10 g of fat in every serving. Included in the fat is 1.5 g of saturated fat. The total fat content is equal to 16 percent of the recommended daily intake if you follow a 2,000-calorie diet. The saturated fat content equals 7 percent of the recommended intake. Fritos do not contain any cholesterol or trans fats.
Fritos have 15 g of carbohydrates in every 1-oz. serving. One serving is equal to 5 percent of the recommended intake if you eat 2,000 calories a day. The carbs in Fritos include 1 g of dietary fiber -- equal to 4 percent of the recommended intake -- and less than 1 g of sugars.
Just like many processed snack foods, Fritos do contain sodium. Each ounce has 170 mg of sodium, or 7 percent of the recommended intake. The USDA recommends that you limit your intake of salty foods because most people eat more than they should. High sodium intake can contribute to health conditions such as high blood pressure. The sodium in Fritos does not contain any monosodium glutamate, or MSG, which is linked to adverse reactions including headaches, chest pain and heart palpitations, MayoClinic.com reports.
Every serving you eat of Fritos contains 2g of protein. Protein is vital for your health, but Fritos are not a particularly good source. Meat, fish, poultry, eggs, beans and legumes are much better sources, according to the USDA's Food Guide Pyramid. A 3-oz. hamburger, for example, contains 21 g of protein.
Vitamins and Minerals
Chances are you aren't snacking on Fritos to meet your intake needs for essential vitamins and minerals. The chips do contain small amounts of a few vitamins and minerals, though. Each 1-oz. serving has 6 percent of the recommended daily value for vitamin E, 4 percent for phosphorus and 2 percent for calcium and vitamin B6, according to the nutrition label.