FoodScore
0/ 100
Goodvegetable· 100 g

Potato Chips Salted

Potato chips receive a 'Good' FoodScore of 70/100, primarily due to their rich micronutrient profile and status as a minimally processed whole food, despite a notable penalty for saturated fat.

  • This food provides 35% of your daily Vitamin C and 27% of your daily potassium per 100g.
  • It is a minimally processed whole food, classified as NOVA 1.
  • A 100g serving contains 4.8g of fiber, contributing to daily intake goals.
  • The 10.96g of saturated fat per 100g is a significant nutritional drawback.
  • It offers 7g of protein per 100g, supporting muscle maintenance.
  • Scores +5 points above the vegetable category average (65/100 across 68 foods).
Fiber
4.8g
17% of Daily Value
Protein
7g
14% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
8mg
0% of Daily Value
+
What it brings to the table
Fiber (4.8g)+5
Protein (7g)+3
Micronutrients (Potassium, Magnesium, Phosphorus, Vitamin C, Vitamin E, Vitamin K, Folate, Riboflavin)+12
Healthy fat profile+10
Whole food (NOVA 1)+10
Bonus cap (+35)-5
−
What holds it back
Saturated fat (11.0g)-15

Why it scores 70

Potato chips achieve a 'Good' FoodScore of 70/100, reflecting a balance of significant nutritional benefits and some notable drawbacks. A major positive contributor is its rich micronutrient content, providing 27% of the Daily Value for potassium, 35% for Vitamin C, 16% for magnesium, and 11% for folate per 100g, which collectively earned a substantial bonus. The presence of 4.8g of fiber also adds a positive score. Furthermore, as a minimally processed whole food (NOVA 1), it receives a significant bonus, indicating it retains much of its natural nutritional integrity. The healthy fat profile, despite the saturated fat content, also contributed positively. However, the score is significantly penalized by its 11.0g of saturated fat per 100g, which is a key area for improvement. Reducing the saturated fat content would notably increase its FoodScore, moving it closer to an 'Excellent' rating.

Health benefits

What the nutrients in potato chips salted actually do for you, grounded in established dietary science.

Supports Heart Health

Potato chips can contribute to heart health through their potassium content. Potassium is an essential mineral that helps regulate blood pressure by counteracting the effects of sodium and relaxing blood vessel walls. A 100g serving provides 1275mg of potassium, which is 27% of the Daily Value, making it a notable source. Additionally, the presence of magnesium (16% DV) further supports cardiovascular function. While the saturated fat content is a consideration, incorporating potassium-rich foods like potatoes can be part of a balanced dietary approach to maintaining healthy blood pressure.

Aids Immune Function

This food can aid immune function primarily due to its high Vitamin C content. Vitamin C is a powerful antioxidant that plays a crucial role in supporting various cellular functions of both the innate and adaptive immune systems. A 100g serving delivers 35% of the Daily Value for Vitamin C, making it a significant contributor to your daily intake. Additionally, the zinc content (10% DV) further supports immune cell development and function. Including foods rich in Vitamin C and zinc can help maintain a robust immune system, especially during periods of increased demand.

Contributes to Bone Health

Potato chips contribute to bone health through their magnesium and phosphorus content. Magnesium is vital for bone formation and helps regulate calcium and vitamin D levels, both critical for strong bones. A 100g serving provides 16% of the Daily Value for magnesium. While not a primary source of calcium, the combination of these minerals works synergistically to support bone density and strength. Including foods rich in magnesium can be a beneficial part of a diet aimed at maintaining long-term skeletal integrity.

Supports Energy Metabolism

This food supports energy metabolism through its B vitamins and iron content. Folate, a B vitamin, plays a key role in converting food into usable energy and in the formation of red blood cells, which carry oxygen throughout the body. A 100g serving provides 11% of the Daily Value for folate. Additionally, the 1.63mg of iron (9% DV) is crucial for oxygen transport and preventing fatigue. These nutrients are essential for maintaining overall energy levels and supporting cellular processes that drive metabolism.

How to eat it

Potato chips are a common snack food in the US diet, typically enjoyed on their own or as a side with sandwiches and burgers. They are generally consumed without further preparation. While they offer some valuable nutrients, their calorie density means portion control is key. They can be part of a balanced diet when consumed in moderation and paired with other nutrient-dense foods.

To manage portion sizes, consider serving a small amount in a bowl rather than eating directly from the bag, which can lead to overconsumption.
Pair potato chips with fresh vegetables and a lean protein source to create a more balanced snack or meal.
Look for brands that use healthier oils like avocado or olive oil, and those with lower sodium content, to reduce potential drawbacks.
Things to keep in mind

For most healthy adults, consuming potato chips in moderation does not pose significant health risks. However, individuals with hypertension or those advised to limit sodium intake should be mindful of the sodium content, though this particular product has very low sodium. The primary concern is the high saturated fat content and calorie density, which, if consumed excessively, could contribute to weight gain or cardiovascular issues over time. There are no widely documented common allergies or specific drug interactions associated with potato chips at normal serving sizes.

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Reader questions
Are potato chips healthy?
Potato chips receive a 'Good' FoodScore of 70/100, indicating they offer a mix of nutritional benefits and drawbacks. They are a good source of potassium and Vitamin C, and are minimally processed. However, their high saturated fat content is a significant nutritional consideration. When consumed in moderation as part of a balanced diet, they can fit into a healthy eating pattern.
Are potato chips good for heart health?
Potato chips contain potassium, which can support blood pressure regulation, a factor in heart health. A 100g serving provides 27% of the Daily Value for potassium. However, they are also high in saturated fat (10.96g per 100g), which dietary guidelines recommend limiting for optimal heart health. Therefore, while they offer some beneficial nutrients, their contribution to heart health is mixed and depends on overall dietary context.
Are potato chips ultra-processed?
No, these potato chips are classified as NOVA 1, meaning they are unprocessed or minimally processed. This classification indicates that they retain much of their original nutritional integrity and have not undergone extensive industrial processing with added ingredients like artificial flavors or preservatives, which are characteristic of ultra-processed foods.
What are some healthier alternatives to potato chips?
Healthier alternatives to potato chips often focus on lower saturated fat and higher fiber options. Consider baked vegetable chips made from kale, sweet potatoes, or beets, which can offer similar crunch with more nutrients and less fat. Air-popped popcorn, nuts, or seeds are also good choices that provide fiber and healthy fats, making them more nutrient-dense snack options.
How should I store potato chips to keep them fresh?
To keep potato chips fresh and crispy, store them in an airtight container in a cool, dry place away from direct sunlight. Exposure to air and moisture can cause them to become stale quickly. Sealing the bag tightly after opening or transferring them to a clip-top container will help maintain their texture and flavor for longer.
Do potato chips provide any protein?
Yes, potato chips do provide some protein. A 100g serving contains 7g of protein. While not a primary protein source, this contribution can help you meet your daily protein needs, which are essential for muscle maintenance and repair, as well as other bodily functions. This amount is comparable to some other snack foods.
Are potato chips a good source of fiber?
Potato chips offer a moderate amount of fiber. A 100g serving provides 4.8g of fiber, which contributes to your daily recommended intake. Fiber is important for digestive health and can help promote feelings of fullness. While not as high in fiber as whole fruits or vegetables, this amount is a notable benefit for a snack food.

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Data & references

Sources: USDA FoodData Central (SR Legacy, fdcId 170649)Updated 2026-04-20