How Many Calories Are in a Small Bag of Chips?
Chips are one of the most popular snack foods around. Despite their delicious taste, most traditional potato and corn chips are high in calories, fat, and sodium. However, over the past decade, healthier options made from alternative ingredients like beans, lentils, vegetables, and whole grains have emerged. These provide more nutrients and fewer empty calories than traditional chip varieties.
So how many calories are actually in a small, single-serving bag of chips? The answer depends on the brand and variety you choose.
Calories in a Small Bag of Regular Potato Chips
Classic potato chips are typically made by deep frying thin slices of potatoes in oil and seasoning them with salt. A 1 ounce (28 gram) serving of regular salted potato chips contains about 150 calories, 8 grams of fat, and 125 milligrams of sodium.
Most small, individual bags of potato chips contain 1 to 1.5 ounces (28 to 42 grams). So a typical small bag of regular salted potato chips provides:
- 150–225 calories
- 8–12 grams of fat
- 125–190 milligrams of sodium
Kettle-cooked brands that are thick-cut and lightly salted generally contain 110–130 calories per 1 ounce (28 gram) serving. Meanwhile, flavored varieties like barbecue, sour cream and onion, and salt and vinegar tend to be higher in calories, providing about 160 calories per 1 ounce (28 gram) serving.
Calories in a Small Bag of Baked Potato Chips
Baked potato chips are considered a healthier alternative to fried chips. They're made by baking slices of potato rather than frying them. An ounce (28 grams) of baked salted potato chips has about 120 calories, 2 grams of fat, and 110 milligrams of sodium.
So the typical calorie count for a small bag of baked potato chips is:
- 120–180 calories
- 2–3 grams of fat
- 110–170 milligrams of sodium
Flavored varieties like barbecue and sour cream and onion baked chips may contain slightly more fat and calories, providing about 130–150 calories per ounce (28 grams).
Calories in a Small Bag of Potato Crisps
Potato crisps are a thin, crunchy potato snack that originated in the United Kingdom. Brands like Kettle Chips and Lay's offer potato crisps in flavors like sea salt and balsamic vinegar.
A 1 ounce (28 gram) serving of salted potato crisps contains around 115–130 calories, 7 grams of fat, and 140 milligrams of sodium. So a typical small bag provides:
- 115–195 calories
- 7–12 grams of fat
- 140–240 milligrams of sodium
Calories in a Small Bag of Pita Chips
Pita chips are a crunchy snack made by cutting pita bread into wedges and baking them. Most 1 ounce (28 gram) servings provide about 120–140 calories, 1–5 grams of fat, and 150–240 milligrams of sodium.
So the calorie content of a small bag of pita chips ranges from:
- 120–210 calories
- 1–7 grams of fat
- 150–340 milligrams of sodium
Flavored varieties contain extra oil and seasoning, so they're a bit higher in fat and calories. Garlic and herb pita chips contain about 150 calories per ounce (28 grams).
Calories in a Small Bag of Corn Chips
Corn chips are a popular crunchy snack made from cornmeal that's fried or baked. Typical salted corn chips contain about 150 calories, 8 grams of fat, and 135 milligrams of sodium per ounce (28 grams).
So a small, single serving bag of corn chips has:
- 150–225 calories
- 8–12 grams fat
- 135–200 milligrams sodium
Baked corn chips are a bit lower in fat and calories, with about 120 calories, 3 grams of fat, and 125 milligrams of sodium per ounce (28 grams).
Calories in a Small Bag of Bean Chips
Bean chips are made from dried beans like black, pinto, kidney, and garbanzo beans. They contain more protein and fiber than traditional chips.
Most brands of bean chips contain around 130–150 calories, 7–9 grams of fat, and 150–200 milligrams of sodium per ounce (28 grams). So a small bag typically provides:
- 130–225 calories
- 7–15 grams of fat
- 150–350 milligrams of sodium
Calories in a Small Bag of Veggie Chips
Veggie chips feature slices or pieces of vegetables like sweet potatoes, beets, kale, and carrots. Most contain minimal added oil and are baked rather than fried.
A 1 ounce (28 gram) serving of plain veggie chips averages about 120–140 calories, 4–7 grams of fat, and 105–170 milligrams of sodium. So a single serving bag has:
- 120–210 calories
- 4–10 grams of fat
- 105–255 milligrams of sodium
Calories in a Small Bag of Lentil or Pea Chips
Lentil and pea chips provide an added protein punch. They're made from lentil or split pea flour mixed with some potato starch and either baked or fried.
Most plain lentil and pea chips contain around 130–160 calories, 5–9 grams of fat, and 170–260 milligrams of sodium per ounce (28 grams). So you can expect a small bag to have:
- 130–240 calories
- 5–15 grams of fat
- 170–390 milligrams of sodium
Calories in a Small Bag of Reduced Fat Chips
To cut down on fat and calories, some brands of potato and corn chips undergo an extra processing step to absorb oil after frying. This results in chips that have 30–50% less fat than regular varieties.
Reduced fat chips contain about 110–120 calories, 3–4 grams of fat, and 135–175 milligrams of sodium per ounce (28 grams). So a small bag has:
- 110–180 calories
- 3–6 grams of fat
- 135–260 milligrams of sodium
Healthiest Chip Options
When choosing a healthier chip, look for ones made from whole foods like beans, vegetables, lentils, and whole grains. Seek out versions that are baked instead of fried, and stick to plain, lightly salted flavors.
Some of the healthiest options in a small, single serving bag include:
- Baked pita chips: 120–140 calories
- Baked veggie chips: 120–150 calories
- Baked bean chips: 130–160 calories
- Baked lentil or pea chips: 130–170 calories
- Baked corn chips: 110–130 calories
- Reduced fat potato chips: 110–140 calories
Tips for Healthy Chip Snacking
Chips can be part of a balanced diet when enjoyed in moderation. Here are some tips for healthy chip snacking:
- Read labels and stick to single serving sizes.
- Enjoy
FAQs
How many calories are in a small bag of regular potato chips?
A small, single serving bag of regular salted potato chips typically contains 150–225 calories.
Are baked potato chips actually healthier?
Yes, baked potato chips are lower in fat and calories than fried chips. A small bag of baked chips has around 120–180 calories versus 150–225 calories in regular fried chips.
Do veggie chips make a healthy alternative to potato chips?
Yes, veggie chips made from vegetables like sweet potatoes, beets, and carrots are lower in calories and fat than regular potato chips. Expect 120–210 calories in a small bag.
Are bean chips better for you than corn chips?
Bean chips are slightly higher in protein and fiber than corn chips, but both contain similar calories and fat in a single serving bag. Bean chips have 130–225 calories vs. 150–225 for corn chips.
How can I make healthier chip choices?
Opt for chips made from vegetables, beans, lentils, and whole grains that are baked instead of fried. Stick to plain, lightly salted flavors and keep portions small.
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.
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