RUFFLES POTATO CHIPS, SOUR CREAM & ONION has a FoodScore of 41/100 (Poor). The primary factor contributing to this score is its classification as an ultra-processed food.
This product received a FoodScore of 41/100, indicating a poor nutritional profile.
It is classified as NOVA class 4, meaning it is an ultra-processed food.
A serving contains 500mg of sodium, contributing significantly to daily intake.
Compared to generic potato chips, this SKU has similar saturated fat and sodium levels.
Portion control is important due to the calorie density and sodium content.
Scores +8 points above the dairy category average (33/100 across 5088 foods).
Fiber
3.61g
13% of Daily Value
Protein
7.14g
14% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
500mg
22% of Daily Value
+
What it brings to the table
Fiber (3.6g)+3
Protein (7.1g)+3
Micronutrients (Potassium, Vitamin C)+4
−
What holds it back
Saturated fat (5.4g)-4
Sodium (500mg)-2
Ultra-processed (NOVA 4)-10
Concentrated ultra-processed fat-3
Why it scores 41
RUFFLES POTATO CHIPS, SOUR CREAM & ONION received a FoodScore of 41 out of 100, primarily due to its classification as a NOVA class 4 ultra-processed food, which incurs a significant penalty of 10 points. The product contains 35.71g of total fat per 100g, with 5.36g of saturated fat, leading to a 4-point penalty. An additional 3-point penalty is applied for its concentrated ultra-processed fat content. The sodium level of 500mg per 100g results in a 2-point penalty. On the positive side, the product gains 3 points for its 3.61g of fiber and another 3 points for 7.14g of protein. Micronutrient bonuses include 4 points for the presence of potassium (1139.29mg, 24% DV) and Vitamin C (24% DV). The ingredient list includes maltodextrin and monosodium glutamate, common in ultra-processed snacks. Compared to a generic dairy equivalent, which would typically be low in fat and sodium, RUFFLES presents a much higher fat and sodium load.
Health benefits
What the nutrients in ruffles, potato chips, sour cream & onion, sour cream & onion actually do for you, grounded in established dietary science.
Source of Potassium
This product provides 1139.29mg of potassium per 100g, which is 24% of the Daily Value. Potassium is an essential mineral that plays a role in maintaining fluid balance and blood pressure regulation. While RUFFLES is not a primary source of this nutrient, it contributes to daily potassium intake, which is often insufficient in the American diet.
Contains Vitamin C
RUFFLES POTATO CHIPS, SOUR CREAM & ONION offers 24% of the Daily Value for Vitamin C per 100g. Vitamin C is a well-known antioxidant that supports immune function and is necessary for the growth, development, and repair of all body tissues. This contribution comes from the potatoes themselves, which naturally contain this vitamin.
Provides Dietary Fiber
With 3.61g of fiber per 100g, this product contributes to daily fiber intake. Dietary fiber is important for digestive health and can help maintain bowel regularity. While not a high-fiber food, this amount can be a small part of meeting daily fiber recommendations, which are often not met by many individuals.
RUFFLES POTATO CHIPS, SOUR CREAM & ONION has a FoodScore of 41/100 (Poor). The primary factor contributing to this score is its classification as an ultra-processed food.
How to eat it
Potato chips like RUFFLES are typically consumed as a snack, often alongside sandwiches or as a standalone treat. A common portion size is 1 ounce, which is significantly less than the 100g used for nutrient calculations here. Due to their palatability and calorie density, it can be easy to overconsume.
Pair with a source of lean protein or vegetables to create a more balanced snack and increase satiety.
Measure out a single serving (1 ounce) into a bowl to help with portion control and avoid mindless eating directly from the bag.
Consider using these chips as a crunchy topping for salads or baked potatoes rather than a primary snack to limit intake.
Alternate with less processed snack options like air-popped popcorn or vegetable sticks to reduce overall ultra-processed food consumption.
Things to keep in mind
This product contains several ingredients common in ultra-processed foods. The presence of monosodium glutamate (MSG) is noted, which can be a concern for individuals sensitive to it, though it is generally recognized as safe. The seasoning also includes natural flavors, a broad category that can encompass various substances. Individuals with dairy allergies should be aware that this product contains whey, buttermilk powder, sour cream, and skim milk. The high sodium content (500mg per 100g) means that even a small portion contributes significantly to daily sodium intake, which is a consideration for individuals monitoring their blood pressure.
RUFFLES SOUR CREAM & ONION has a FoodScore of 41/100, indicating a poor nutritional profile. It is classified as an ultra-processed food and contributes significant amounts of sodium and saturated fat. While it offers some potassium and Vitamin C, it is not considered a healthy food choice for regular consumption.
How does RUFFLES SOUR CREAM & ONION compare to other potato chip brands?
Compared to a generic potato chip, RUFFLES SOUR CREAM & ONION has similar nutritional characteristics, including comparable levels of saturated fat and sodium. For instance, LAY'S Classic Potato Chips also contain high levels of sodium and are ultra-processed. All potato chips in this category are generally high in calories, fat, and sodium.
What is maltodextrin, and is it safe?
Maltodextrin is a carbohydrate derived from starch, often used as a thickener or filler in processed foods. It has a high glycemic index, meaning it can cause a rapid increase in blood sugar. It is generally considered safe for consumption, but individuals managing blood sugar levels may wish to limit intake of foods containing it.
What is a reasonable portion size for RUFFLES SOUR CREAM & ONION?
The declared serving size for RUFFLES SOUR CREAM & ONION is 1 ounce (approximately 28g). This portion contains fewer calories, fat, and sodium than the 100g values provided. Adhering to this serving size is crucial for managing intake, as larger portions can quickly lead to excessive calorie and sodium consumption.
Can I eat RUFFLES SOUR CREAM & ONION if I am lactose intolerant?
No, RUFFLES SOUR CREAM & ONION contains several dairy-derived ingredients, including whey, buttermilk powder, sour cream, and skim milk. These ingredients contain lactose, making the product unsuitable for individuals with lactose intolerance or dairy allergies. Always check the ingredient list for specific allergens.