Corn chips are a popular snack food made from cornmeal that is fried or baked into crunchy chips. But are corn chips high in carbohydrates? The short answer is yes, corn chips do contain a high amount of carbohydrates.
What are the main nutrients in corn chips?
The primary nutrients found in corn chips are:
- Carbohydrates – Corn chips get most of their calories from carbohydrates. A 1 ounce serving of corn chips contains around 15-20 grams of carbohydrates, most of which comes from starch.
- Fat – Corn chips are fried in oil, so they also contain some fat. An ounce of chips has around 10 grams of fat, depending on the brand.
- Protein – Corn chips contain only a small amount of protein, around 2-3 grams per ounce.
- Fiber – There is a modest amount of fiber in corn chips, around 1-2 grams per serving, which comes from the cornmeal.
- Sodium – Most corn chips are high in sodium because they contain added salt. An ounce of chips can have 150-350 mg of sodium.
Carbohydrate content of corn chips
The main nutrient found in abundance in corn chips is carbohydrates. Here is the typical carbohydrate content in different serving sizes of plain salted corn chips:
- 1 ounce (about 15 chips) – 15-20 grams of carbs
- 10 chips (around 1/2 ounce) – 7-10 grams of carbs
- 20 chips (around 1 ounce) – 15-20 grams of carbs
- 1 small bag (1.5 ounces) – 22-30 grams of carbs
- 1 large bag (2.75 ounces) – 41-55 grams of carbs
As you can see, the carbohydrate content adds up quickly if you eat a whole bag of corn chips. A single serving of around 15-20 chips contains a moderate amount of carbs, but snacking on a whole large bag could give you over 50 grams.
Are the carbs in corn chips simple or complex?
The carbohydrates found in corn chips are mainly in the form of starch. Starch is a complex carbohydrate made up of long chains of glucose molecules. So the carbs in corn chips are primarily complex carbs rather than simple sugars.
However, when the corn is processed into cornmeal and cooked to make corn chips, the starch breaks down somewhat and becomes more digestible and faster absorbing than say raw corn on the cob.
So while the carbs in chips are mainly complex starches, the chips do have a moderately high glycemic index of around 70, compared to raw corn which is only 48. This means the carbohydrates in corn chips are fairly quickly digested and absorbed and can lead to more blood sugar spikes than eating intact whole corn.
Nutritional profile of corn chips
Here is the full nutritional profile of a 1 ounce (about 15 chip) serving of plain salted corn chips:
- Calories: 150
- Fat: 10g
- Saturated fat: 1.5g
- Carbohydrates: 15-20g
- Fiber: 1-2g
- Sugar: 0g
- Protein: 2g
- Sodium: 150-350mg
As you can see, over 60% of the calories in corn chips comes from carbohydrates. The chips also provide a high amount of sodium and saturated fat for a single serving.
How do corn chips fit into a healthy diet?
Corn chips can be part of a healthy diet in moderation, but they are considered more of an occasional treat food rather than a daily staple because of their high refined carb content.
Some tips for fitting corn chips into your diet include:
- Stick to a single serving size of around 15-20 chips to limit carbs and calories.
- Pair chips with salsa, guacamole, or bean dip for more fiber and nutrients.
- Look for baked corn chips as a lower fat alternative.
- Choose corn chips made from whole grain cornmeal for more fiber.
- Avoid flavor blasted or flavored corn chips that are higher in salt, fat, and other additives.
It’s best to think of corn chips more as a fun snack or party food. If you rely too heavily on corn chips as a dietary staple, you may end up consuming more carbs, salt, and calories than is optimal for your health.
Healthier crackers and crisp bread alternatives
If you are looking for a lower carb snack chip alternative, here are some good options:
- Rice cakes or rice crackers
- Whole grain rye or seed crackers
- Air popped popcorn
- Baked veggie or bean chips
- 100% whole wheat crackers
- Celery sticks or sliced veggies
These lower carb options provide more nutrients and fiber. Look for options made with 100% whole grains or pulses, minimal added salt and oil, and no added sugars.
Are corn chips keto or paleo diet friendly?
Most corn chips would not fit into a keto or paleo diet due to the high carb content:
- Keto – A keto diet aims to get 70-80% calories from fat and restricts carbs to only 20-50 grams per day. The 15-20 grams of carbs in a single serving of chips is too high for most keto dieters.
- Paleo – A paleo diet avoids all grains, legumes, and heavily processed foods. Corn chips would not qualify as paleo friendly since they are made from processed cornmeal.
However, there are some keto-friendly low carb corn chip alternatives made using almond flour or cheese that may fit these diets better. But traditional corn chips made from cornmeal are too high in carbs for keto and paleo diets.
Impact on blood sugar and insulin
The refined carbohydrates in corn chips can cause bigger spikes in blood sugar and insulin compared to less processed, fiber-rich carbohydrate sources.
Some research shows that the glycemic index of corn chips is around 70-75, which is considered a high GI food. This means the carbs are quickly digested and rapidly raise blood glucose.
For people with diabetes or insulin resistance, overdoing high glycemic foods like chips can be problematic and make blood sugar control more difficult.
The fiber, fat, and protein in salsa or bean dip can help mitigate blood sugar spikes when eaten with corn chips for those concerned with glycemic response.
Are corn chips gluten free?
Plain corn chips made from just cornmeal, corn, oil and salt are inherently gluten-free. Corn does not contain any gluten.
However, sometimes chip manufacturers add unexpected ingredients that can introduce gluten, such as:
- Malt vinegar
- Wheat starch
- Barley malt
- Soy Sauce
So be sure to check the label carefully even on plain corn chips for hidden gluten sources. Flavored or multi-grain varieties are more likely to have questionable ingredients.
Those with celiac disease or gluten intolerance should stick to brands that are certified gluten-free to be safe. But plain yellow corn tortilla chips that just contain corn, oil and salt are a gluten-free food.
Common food allergens in corn chips
The main potential food allergens found in corn chips include:
- Corn – Can cause allergic reaction in those with corn allergy. Look for gluten-free corn chips certified free of corn dust.
- Soybean oil – The frying oil may be made from soybeans, problematic for those with soy allergy.
- Wheat – Some flavored chips may contain wheat ingredients.
- Dairy – Rarely an ingredient, but some cheese flavored chips may contain milk.
Those with severe corn, soy, wheat, or dairy allergies need to read labels carefully and look for allergen-free certified brands to stay safe.
Are corn chips vegan?
Plain corn chips only contain plants – corn, oil, and maybe salt. So they are inherently vegan as long as no animal derived ingredients are added.
However, some chip brands add non-vegan flavorings such as:
- Milk powder
- Cheese
- Honey
- Chicken or beef flavor
So vegans need to read the full ingredient lists to watch out for hidden animal ingredients in flavored varieties.
But plain corn chips containing just corn, vegetable oil, and maybe salt are reliably vegan friendly. Some explicitly labeled vegan corn chip brands are also available if you want to be extra cautious about sourcing.
Nutrition comparison to potato chips
How do corn chips compare nutritionally to potato chips? Here is a comparison of a 1 ounce serving:
Corn chips:
- Calories: 150
- Carbs: 15-20g
- Fat: 10g
- Protein: 2g
Potato chips:
- Calories: 160
- Carbs: 15-20g
- Fat: 10g
- Protein: 2g
The two snacks are remarkably similar in macronutrients. The main difference is corn chips provide no vitamins or minerals, while potato chips contain some vitamin C, iron, potassium and magnesium.
So neither are very nutrient-dense. But both contain similar amounts of carbs, fat, and calories per serving, so corn and potato chips are comparable from a basic nutritional standpoint.
Comparison to corn tortillas
Unlike corn chips, corn tortillas are made from just ground corn with no added oil or salt. Here is how they compare nutritionally:
1 corn tortilla (6” diameter)
- Calories: 55
- Carbs: 11g
- Fat: 1g
- Fiber: 1.5g
- Protein: 1.5g
15 corn chips (1 ounce)
- Calories: 150
- Carbs: 15-20g
- Fat: 10g
- Fiber: 1-2g
- Protein: 2g
Corn tortillas are clearly the less processed, healthier choice providing more fiber, less fat, and fewer carbs and calories compared to fried corn chips. Replacing chips with corn tortillas can be a simple way to improve nutrition.
Healthier homemade corn chips
It’s easy to make homemade baked corn chips that are crunchy and delicious, but much lower in fat and sodium compared to packaged brands.
To make healthy DIY corn chips:
- Cut corn tortillas into 6 wedges.
- Spray lightly with oil or brush with small amount of olive oil.
- Sprinkle with salt and any other seasonings.
- Bake at 400°F for 5-10 minutes until crispy and lightly browned.
Baked homemade corn chips have a satisfying crunch but clock in around just 100 calories with a fraction of the fat and sodium compared to fried store-bought chips. Plus you can control additions like salt, sugar, and oil.
Conclusion
Corn chips can make a tasty snack or addition to dips in moderation. But they are relatively high in refined carbohydrates and best consumed in small portions. Lightly oiled then baked corn tortilla wedges make a healthier homemade alternative to balance enjoyment of corn chips with nutrition goals.
Overall, corn chips are fine occasionally as part of a balanced diet, but should not become a dietary staple. Keep portion sizes reasonable and pair with protein plus vegetables for better blood sugar and weight management.
