Ruffles Queso Cheese Potato Chips 6.5 Ounce Plastic Bag
Ruffles Queso Cheese Potato Chips receive a FoodScore of 41/100 (Poor), primarily due to their **ultra-processed nature** and high sodium content. While Ruffles provides some potassium and iron, these benefits are outweighed by other nutritional factors.
FoodScore: 41/100 (Poor) due to being a NOVA 4 ultra-processed food.
Contains 821.43mg of sodium per 100g, contributing significantly to the penalty score.
Provides 1210.71mg of potassium (26% DV) and 3.57mg of iron (20% DV) per 100g.
This product is higher in sodium and saturated fat compared to a generic potato chip.
Best consumed infrequently and in small portions due to its nutrient profile.
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
821.43mg
36% of Daily Value
+
What it brings to the table
Fiber (3.6g)+3
Protein (7.1g)+3
Micronutrients (Potassium, Iron, Vitamin C)+6
−
What holds it back
Saturated fat (5.4g)-4
Sodium (821.4mg)-4
Ultra-processed (NOVA 4)-10
Concentrated ultra-processed fat-3
Why it scores 41
Ruffles Queso Cheese Potato Chips earned a FoodScore of 41 out of 100, placing them in the 'Poor' category. This score is largely influenced by the product's classification as NOVA 4, indicating it is ultra-processed, which incurs a significant penalty. The high sodium content, at 821.43mg per 100g, also contributes to a substantial penalty. Additionally, the 5.36g of saturated fat per 100g further reduces the score. On the positive side, the product receives bonuses for its fiber content (3.61g per 100g) and protein (7.14g per 100g). Micronutrient contributions from potassium (26% DV), iron (20% DV), and vitamin C (14% DV) also add to the score. However, ingredients like monosodium glutamate and maltodextrin are common in ultra-processed foods and contribute to the NOVA 4 classification. Compared to a generic potato chip, Ruffles Queso Cheese Potato Chips tend to have a similar or slightly higher sodium and saturated fat content due to the added seasoning.
Health benefits
What the nutrients in ruffles queso cheese potato chips 6.5 ounce plastic bag actually do for you, grounded in established dietary science.
Source of Potassium
Ruffles Queso Cheese Potato Chips provide 1210.71mg of potassium per 100g, which is 26% of the Daily Value. Potassium is an essential mineral that plays a role in maintaining fluid balance, nerve signals, and muscle contractions. Including foods with potassium can contribute to overall electrolyte balance, which is important for various bodily functions.
Contribution to Iron Intake
This product offers 3.57mg of iron per 100g, accounting for 20% of the Daily Value. Iron is a crucial component of hemoglobin, a protein in red blood cells that carries oxygen from the lungs to the rest of the body. Adequate iron intake is necessary for energy production and preventing iron deficiency.
Contains Vitamin C
Ruffles Queso Cheese Potato Chips contain 14% of the Daily Value for Vitamin C per 100g. Vitamin C is a well-known antioxidant that helps protect cells from damage caused by free radicals. It is also involved in immune function and collagen production, which is important for skin, cartilage, and bones.
Ruffles Queso Cheese Potato Chips receive a FoodScore of 41/100 (Poor), primarily due to their ultra-processed nature and high sodium content. While Ruffles provides some potassium and iron, these benefits are outweighed by other nutritional factors.
How to eat it
Potato chips like Ruffles Queso Cheese are typically consumed as a snack or side dish, often in social settings. A common serving size is about 11 chips (28g). Due to their calorie density and sodium content, mindful portion control is key.
Pair with a source of lean protein or vegetables to create a more balanced snack, such as a small handful with a turkey sandwich or a side salad.
Measure out a single serving (about 11 chips) into a bowl to help manage portion sizes and avoid overconsumption directly from the bag.
Consider these chips as an occasional treat rather than a daily staple, especially if you are monitoring sodium intake.
Use Ruffles chips as a crunchy topping for casseroles or salads in small amounts to add texture without significantly increasing overall intake.
Things to keep in mind
This product contains milk ingredients, as indicated by the 'CONTAINS MILK' allergen statement, which is important for individuals with dairy allergies or lactose intolerance. The ingredient list also includes monosodium glutamate (MSG), a flavor enhancer that some individuals report sensitivity to, experiencing symptoms like headaches or flushing. While generally recognized as safe, those sensitive to MSG may wish to limit intake. The high sodium content (821.43mg per 100g) should be noted by individuals managing blood pressure or those advised to follow a lower-sodium diet.
Ruffles Queso Cheese Potato Chips received a FoodScore of 41/100, categorized as 'Poor.' While they offer some potassium, iron, and vitamin C, their classification as an ultra-processed food and high sodium content mean they are not considered a healthy choice for regular consumption. They are best enjoyed in moderation.
How does Ruffles Queso Cheese Potato Chips compare to other snack options?
Compared to a generic plain potato chip, Ruffles Queso Cheese Potato Chips are often higher in sodium and may have slightly more saturated fat due to the seasoning. Compared to a healthier snack like a handful of nuts or a piece of fruit, these chips are significantly higher in calories, sodium, and fat, and lower in beneficial fiber and vitamins. For example, a bag of Lay's Classic Potato Chips has a similar nutritional profile.
What is 'Maltodextrin' in the ingredient list?
Maltodextrin is a common food additive derived from starch, often corn, rice, or potato. It is used as a thickener, filler, or preservative and can also enhance flavor. It is a rapidly digestible carbohydrate and contributes to the overall caloric content of the product.
What is a reasonable portion size for these chips?
A reasonable portion size is about 11 chips (28g), which contains approximately 150 calories, 10g of total fat, and 230mg of sodium. Sticking to this portion size helps manage calorie and sodium intake. Consuming the entire 6.5-ounce bag would provide over 800 calories and a very high amount of sodium.
Can I eat these chips if I am trying to lose weight?
While no single food is off-limits for weight loss, Ruffles Queso Cheese Potato Chips are calorie-dense and offer limited satiety due to their low fiber and protein per serving. If included, they should be in very small, controlled portions and balanced with nutrient-dense foods throughout the day to support a calorie deficit.