Popped Chips Nutrition: Healthier Than Fried Chips?

The Nutritional Value of Popped Chips

Chips made from popped whole grains like corn, rice, or quinoa have recently grown in popularity as a potentially healthier alternative to traditional fried potato or tortilla chips. But are popped chips actually better for you when it comes to calories and other nutritional factors? Let's take a closer look.

What are Popped Chips?

Popped chips start from whole grain kernels of corn, rice, quinoa or other grains that are exposed to high heat pressure, causing the internal moisture within each kernel to vaporize and "pop" open into airy, crunchy popped kernels.

These freshly popped grains are then lightly seasoned and bags or formed into snack chips shapes while still warm and crispy. Unlike fried potato chips or crisp, popped chips are not cooked in oil during processing.

Calories in Different Popped Chip Varieties

When comparing calories in popped chips to traditional fried chips, popped chips come out favorably for the most part:

• A 28 gram serving of plain popped corn chips has about 120 calories
• 28 grams of plain popped rice chips has about 110 calories
• Sea salt flavored popped corn chips have 140 calories per 28 gram serving
• Barbeque popped corn chips contain 150 calories per 28 gram serving

Be aware that flavored varieties of popped chips may contain more calories than plain varieties. Seasonings often add additional fat, carbs or sugar to the chips.

Popped Chips Nutrition Facts

Beyond calories, let's analyze the nutrition facts on popped chips more closely:

Fat Content

One of the main nutritional advantages of popped over fried chips is lower fat content, since no oil is used during processing. A 28 gram serving of plain popped corn chips contains just 1.5 grams of fat, while regular fried corn chips have 11 grams of fat per equivalent 28 gram serving.

Carbohydrates

Popped chips are still relatively high in starchy carbohydrates, with about 21 grams carbs per 28 gram serving. But this remains lower than fried varieties like tortilla chips, which can contain up to 36 grams of carbs in an equivalent serving.

Protein and Fiber

Popped chips provide 2-3 grams of protein per serving, almost entirely from the whole grains they are made from. They also contain 2-3 grams of dietary fiber per serving, making them more filling than traditional fried chips.

Sodium Content

Plain popped corn chips contain about 120-140 mg sodium per serving. Flavored varieties are higher, ranging from 170 mg up to 220 mg sodium per serving. Still, this is lower than most regular flavored potato chips.

Healthiest Popped Chip Options

When selecting popped chips, your healthiest bet is to choose:

• Plain flavors instead of flavored or salted
• Chips made from whole grains like brown rice or quinoa
• Organic when possible to minimize pesticide residues
• Non-GMO verified chips

Are Popped Chips Healthy Overall?

While popped chips make a healthier alternative to fried chips in many regards, at the end of the day, they should still be enjoyed as an occasional snack due to their high refined carbohydrate content from processed grains.

For better nutrition and satisfaction from snacking, you're better off choosing fresh, whole food options like vegetables, fruits, nuts, seeds, plain yogurt and other real foods most of the time.

But keeping a bag of plain popped corn or rice chips in your pantry for an occasional crunchy, salty snack is perfectly fine when enjoyed in moderation as part of an overall balanced diet. Just keep portion sizes reasonable and beware of excessive sodium from flavored varieties.

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.