Sodium Content in Pringles Potato Chips: How to Reduce Intake

The Sodium Content of Pringles Chips

Pringles potato chips have become an iconic snack food known for their uniform shape, distinct canister packaging, and addictive taste. However, Pringles, like many other popular snack foods, are often high in sodium.

Why Pringles Contain a Lot of Sodium

There are a few key reasons why Pringles tend to be very high in sodium:

• They are made from dehydrated potato flakes which have sodium added during processing
• Additional salt is used to season the chips to achieve Pringles' signature flavor
• Sodium containing preservatives and stabilizers are used to maintain freshness and texture

Average Sodium Content in Pringles

On average across all Pringles varieties, a single serving size of 15-16 chips (28g) contains about:

• 170-210mg of sodium
• 7-9% of the recommended daily value of sodium (2,300mg)

However, sodium content can vary significantly between specific Pringles flavors. Some varieties are relatively low in sodium, while others are quite high.

Lowest Sodium Pringles Chips

Some of the Pringles flavors with the lowest sodium include:

• Original: 150mg sodium per serving
• Lightly Salted: 140mg sodium per serving
• Ranch: 150mg sodium per serving

For comparison, plain salted potato chips from other brands typically range from about 110-180mg sodium per 28 gram serving.

Highest Sodium Pringles Chips

On the other end of the spectrum, some Pringles flavors that are especially high in sodium include:

• Salt and Vinegar: 220mg sodium per serving
• Sour Cream and Onion: 220mg sodium per serving
• Pizza: 210mg sodium per serving
• Jalapeno: 200mg sodium per serving

Reducing the Sodium When Eating Pringles

If you are concerned about your sodium intake from Pringles or other salty snacks, here are some tips that can help reduce the sodium:

Choose Lower Sodium Varieties

Sticking to Pringles flavors on the lower end of the sodium range allows you to still enjoy the snacks but with reduced sodium:

• Lightly Salted, Original, Ranch (150mg sodium per serving)
• Cheddar Cheese, BBQ, Honey Mustard (170mg)

Control Portions

Even lower sodium Pringles can add up in sodium quickly if you eat a whole tube. Stick to reasonable portion sizes around a single serving (16 crisps):

• 140-150mg sodium for most lower sodium flavors

Avoid doubling up on portions or grabbing handfuls at a time.

Dilute With Unsalted Snacks

Combining Pringles with low or no sodium snacks can dilute the overall sodium intake:

• Carrot sticks
• Celery sticks
• Air-popped popcorn

Eating 2 servings of Pringles chips along with a serving or two of these low sodium snacks results in a reduced average sodium intake.

Stay Hydrated

Drinking plenty of water and other unsweetened beverages between salty snacks and meals can help maintain fluid balance and flush out excess sodium from the body.

Healthier Low Sodium Snack Alternatives

In addition to the tips above, choosing chip and snack alternatives lower in sodium to begin with is another strategy to reduce your sodium intake.

Baked Potato Chips

Baked potato chips use vegetable oils rather than deep frying to reduce calories and fat. Many baked chip brands also use less added salt resulting in lower sodium:

• Baked Lays Original (120mg sodium per serving)
• Ruffles Baked Originals (160mg sodium per serving)
• Pringles Baked Original (140mg sodium per serving)

Low Sodium Nut and Seed Chips

Chips made from nuts, seeds, lentils, and beans use little to no added sodium during processing. Brands to look for include:

• Roasted chickpea snacks
• Flavored sunflower and pumpkin seeds
• Sea salt edamame snacks
• Low sodium nut snack mixes

These all make crunchy, flavorful snacks under 100-150mg sodium per serving.

Popcorn and Rice Cakes

Plain or lightly seasoned varieties of low fat popcorn and crispy rice cakes offer lighter snacking options without excess sodium:

• Air-popped popcorn
• Mini rice cakes
• Lightly salted flatbread crisps

Season sparingly with spices, herbs, lemon juice or salt substitutes for flavor if needed.

The Bottom Line on Sodium in Pringles

Pringles potato chips are tasty snacks, but can pack a lot of sodium in each crisp, tube, and serving. Being mindful of sodium content across flavors, controlling portions, diluting intake, and substituting with healthier low sodium alternatives are all great ways to keep enjoying chips and snacks like Pringles as part of an overall healthy eating pattern.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.