Potato Chips: Calories, Nutrition & Healthier Swaps
536 kcal per 100 g · Nutri-Score D
sugar: low saturated fat: medium salt: medium fiber: medium
Chips are thin potato slices fried in oil: around 500+ kcal per 100 g and lots of salt, with little protein or fiber.
Potato Chips nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: bag, 80 g |
|---|---|---|
| Calories | 536 kcal | 429 kcal |
| Protein | 6.6 g | 5.3 g |
| Fat | 35 g | 28 g |
| incl. saturated | 3.1 g | 2.5 g |
| Carbohydrates | 50 g | 40 g |
| incl. sugars | 0.3 g | 0.2 g |
| Fiber | 4.4 g | 3.5 g |
| Salt | 1.5 g | 1.2 g |
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little.
Potato Chips: what's in it
It has 3.5 g of fiber per serving — roughly 14% of the 25 g a day most adults fall short of. There's almost no sugar: the carbohydrate is mostly starch.
On the open Nutri-Score algorithm, potato chips gets a D: more of a sometimes food than an everyday one. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.
What to watch
- It's calorie-dense — 536 kcal per 100 g — so portion size matters most.
How much movement is one serving?
One serving (bag, 80 g) is 429 kcal — roughly 2 h 20 min of easy walking or 54 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Healthier swaps for Potato Chips
Swaps are picked the same way the app does it: from the same kind of food, with a serving matched to the same calories (±25%), and only when the swap is clearly better — not “salad instead of pizza”.
- Popcorn — 110 g, 418 kcal: −1.8 g saturated fat, −1.2 g salt.
- Flax Seeds — 80 g, 427 kcal: −1.1 g salt, +18 g fibre.
- Chia Seeds — 90 g, 437 kcal: −1.2 g salt, +27 g fibre.
- Poppy seeds — 80 g, 420 kcal: −1.2 g salt, +12 g fibre.