GARDEN OF EATIN', CORN TORTILLA CHIPS, GUAC-A-MOLE, GUAC-A-MOLE
GARDEN OF EATIN' Guac-A-Mole Corn Tortilla Chips receive a FoodScore of 53/100, indicating a decent nutritional profile primarily due to its fiber content, despite being an ultra-processed snack.
FoodScore: 53/100 (Decent), reflecting a balanced but not optimal nutritional profile.
This product provides 7.11g of fiber per 100g, contributing positively to its score.
A notable concern is the NOVA 4 classification, indicating it is an ultra-processed food.
Compared to air-popped popcorn or raw vegetables with hummus, it has higher sodium and fat.
Portion control is key, as 100g contains 500 calories, making it energy-dense.
Scores +12 points above the snack category average (41/100 across 2903 foods).
Fiber
7.11g
25% of Daily Value
Protein
7.14g
14% of Daily Value
Added sugar
2.5g
5% of Daily Value
Sodium
428.57mg
19% of Daily Value
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What it brings to the table
Fiber (7.1g)+9
Protein (7.1g)+3
Micronutrients (Iron)+2
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What holds it back
Sodium (428.6mg)-1
Ultra-processed (NOVA 4)-10
Why it scores 53
GARDEN OF EATIN' Guac-A-Mole Corn Tortilla Chips achieve a FoodScore of 53 out of 100, placing them in the 'Decent' category. This score is influenced by several factors. On the positive side, the product receives significant bonuses for its fiber content, providing 7.11g per 100g, and a moderate amount of protein at 7.14g per 100g. It also gains a small bonus for its iron content, contributing 14% of the Daily Value. However, the score is tempered by penalties. A minor penalty is applied for sodium, which is 428.57mg per 100g. The most significant deduction comes from its classification as NOVA 4, indicating it is an ultra-processed food. Ingredients like dried cane syrup and various powders contribute to this classification. While the product contains avocado oil, it is part of a blend including canola, safflower, and sunflower oils. Compared to a baseline of air-popped popcorn or raw vegetables with hummus, this product is considerably higher in calories, total fat, and sodium, and lower in micronutrient diversity.
Health benefits
What the nutrients in garden of eatin', corn tortilla chips, guac-a-mole, guac-a-mole actually do for you, grounded in established dietary science.
Source of Dietary Fiber
These GARDEN OF EATIN' chips provide 7.11g of fiber per 100g, which is a meaningful contribution to daily fiber intake. Dietary fiber is important for digestive health and can help promote feelings of fullness. Including fiber-rich foods in the diet supports regular bowel movements and can contribute to overall gut well-being. While these chips are a source, it's beneficial to also consume fiber from whole foods like fruits, vegetables, and whole grains.
Contains Iron
With 2.57mg of iron per 100g, these chips contribute 14% of the Daily Value for this essential mineral. Iron plays a crucial role in the body, primarily in oxygen transport and energy production. It is a component of hemoglobin, which carries oxygen in the blood. While this product offers some iron, it's important to ensure a varied diet that includes other iron-rich foods like lean meats, beans, and fortified cereals for comprehensive intake.
Provides Protein
GARDEN OF EATIN' Guac-A-Mole Corn Tortilla Chips contain 7.14g of protein per 100g. Protein is a macronutrient vital for building and repairing tissues, producing enzymes and hormones, and supporting immune function. While not a primary protein source, this amount can contribute to satiety when consumed as part of a balanced snack. Pairing these chips with a protein-rich dip, such as Greek yogurt or bean dip, can further enhance the protein content of the snack.
GARDEN OF EATIN' Guac-A-Mole Corn Tortilla Chips receive a FoodScore of 53/100, indicating a decent nutritional profile primarily due to its fiber content, despite being an ultra-processed snack.
How to eat it
Tortilla chips are commonly consumed as a snack on their own, or paired with dips like salsa, guacamole, or cheese dip. A typical serving size is 1 ounce, which is significantly less than 100g. Due to their energy density, portion control is crucial to manage calorie intake.
Pair with nutrient-dense dips like homemade salsa, bean dip, or fresh guacamole to add vitamins, minerals, and healthy fats.
Measure out a single serving (1 ounce) to avoid overconsumption, as the calories can add up quickly.
Consider using these chips as a crunchy topping for salads or chili to add texture without consuming a large portion.
For a more balanced snack, combine a small portion of chips with a source of protein like cottage cheese or a hard-boiled egg.
Things to keep in mind
This product is classified as NOVA 4, meaning it is ultra-processed. Ultra-processed foods often contain ingredients like maltodextrin, dried cane syrup, and various powders, which can contribute to higher sodium, sugar, and unhealthy fat levels. The ingredient list includes whey and buttermilk, indicating the presence of milk, which is a common allergen. Individuals with a milk allergy should avoid this product. While the sodium content is not excessively high per 100g, it contributes to overall daily intake, and those monitoring sodium for blood pressure management should be mindful of portion sizes. There are no artificial colors or sweeteners listed, which may be a consideration for some consumers.
Is GARDEN OF EATIN' Guac-A-Mole Corn Tortilla Chips healthy?
GARDEN OF EATIN' Guac-A-Mole Corn Tortilla Chips have a FoodScore of 53/100, placing them in the 'Decent' category. They offer some fiber and iron, but are also an ultra-processed food with moderate sodium and fat. 'Healthy' is subjective, but nutritionally, they are a better choice than some highly processed snacks, yet not as beneficial as whole foods.
How does GARDEN OF EATIN' Guac-A-Mole Corn Tortilla Chips compare to other tortilla chip brands?
Compared to many conventional tortilla chips, GARDEN OF EATIN' Guac-A-Mole Corn Tortilla Chips offer a similar macro profile in terms of calories and fat, but stand out with their fiber content (7.11g/100g). For example, a brand like Tostitos Original Restaurant Style chips typically has less fiber. However, both are generally considered ultra-processed snacks, and portion control remains important for all.
What is 'expeller pressed canola oil' and is it a concern?
Expeller pressed canola oil is a type of oil extracted using mechanical pressure, rather than chemical solvents. While it's generally considered a less refined option than chemically extracted oils, canola oil is still a highly processed vegetable oil. It contributes to the product's total fat content, which is 25g per 100g.
What is a reasonable portion size for these chips?
The declared serving size for these chips is 1 ounce, which is approximately 28g. This portion contains about 140 calories. Consuming a 1-ounce portion helps manage calorie and sodium intake, as 100g (about 3.5 servings) provides 500 calories and 428.57mg of sodium. Mindful portioning is key for this energy-dense snack.
Are these chips suitable for a vegan diet?
No, GARDEN OF EATIN' Guac-A-Mole Corn Tortilla Chips are not suitable for a vegan diet. The ingredient list explicitly includes whey (milk), organic buttermilk, and organic nonfat dry milk. These ingredients are derived from dairy and therefore make the product unsuitable for individuals following a vegan lifestyle.