How many carbs are in Popchips?

Quick Answer

Popchips are a popular brand of low calorie potato chips made by popping potato slices instead of frying them. The number of carbs in Popchips varies by flavor, but ranges from 18-21 grams of net carbs per serving. A 1 ounce (28g) serving of original Popchips has about 18 grams of total carbs and 3 grams of fiber. So there are 15 grams of net carbs in a 1 ounce serving of original Popchips.

Nutrition Facts for Popchips

Popchips nutrition information is provided on the packaging and on the Popchips website. Here are the nutrition facts for a 1 ounce (28g) serving of original Popchips:

Nutrient Amount
Calories 120
Total Fat 3.5g
Saturated Fat 0.5g
Trans Fat 0g
Cholesterol 0mg
Sodium 75mg
Total Carbohydrate 18g
Dietary Fiber 3g
Total Sugars 1g
Protein 2g

As you can see, a 1 ounce serving of original Popchips contains 18 grams of total carbohydrates. It also provides 3 grams of fiber. So the net carbs per serving is 15 grams.

Net Carbs in Popchips

Net carbs refers to the total carbohydrates minus the fiber. Fiber is excluded from net carbs because it does not significantly impact blood sugar levels. To calculate net carbs, you subtract the grams of fiber from the total carbs.

Using the nutrition information above:

Total carbs in Popchips: 18g
Fiber in Popchips: 3g
Net Carbs: Total Carbs – Fiber
= 18g – 3g
= 15g

So the net carbs in a 1 ounce serving of original Popchips is 15 grams. This is a relatively low amount of net carbs compared to regular potato chips.

Carbs in Different Popchips Flavors

While original Popchips have 15 net carbs per serving, the number of net carbs varies slightly for other Popchips flavors. Here are the net carbs for some other popular flavors:

Popchips Flavor Net Carbs per Serving
Sea Salt 15g
Sour Cream and Onion 16g
Barbeque 18g
Cheddar and Sour Cream 16g
Jalapeno 18g

As you can see, the spicier flavors like Barbeque and Jalapeno tend to be slightly higher in net carbs. But overall, most Popchips flavors contain between 15-18 grams of net carbs per 1 ounce serving.

Serving Size Matters

It’s important to pay attention to the serving size when looking at the carb content. The nutrition information provided is based on a standard 1 ounce serving size.

If you eat a larger serving, say 1.5 or 2 ounces, you would be getting significantly more net carbs:

– 1 ounce (15 chips) = 15 grams net carbs
– 1.5 ounces (23 chips) = 22.5 grams net carbs
– 2 ounces (30 chips) = 30 grams net carbs

So the more Popchips you eat in one sitting, the more net carbs you will be consuming. Be mindful of portion sizes if you are closely monitoring your carb intake. Weighing out a 1 ounce serving with a food scale can help with portion control.

Popchips Carbs Compared to Regular Chips

Popchips are promoted as a lower carb alternative to fried potato chips. How do they compare?

A 1 ounce serving of regular salted potato chips has around 15-20 grams of net carbs, which is about the same as Popchips. However, Popchips are much lower in fat and calories compared to regular chips.

So Popchips don’t offer a significant reduction in net carbs, but provide a lower calorie option with less fat than regular potato chips.

Are Popchips Keto-Friendly?

The ketogenic or “keto” diet aims to get 70-80% of calories from fat and limit carbs to 20-50 grams per day.

Given that a 1 ounce serving of Popchips has 15 grams of net carbs, they would not fit into a strict keto diet. Even a smaller 0.5 ounce serving would provide almost 10 grams of carbs.

However, Popchips could potentially fit into a more moderate low-carb diet with 50-100 grams of total carbs per day. In that case, you could budget for a 1 ounce portion.

So Popchips are not the best chip option for keto, but can be enjoyed occasionally on less restrictive low-carb diets. Cheese crisps, pork rinds, and nuts may be better keto-friendly chip alternatives.

Carb Counting for Diabetes

People with diabetes need to monitor their carb intake to help manage blood sugar levels. Low carb snacks like Popchips can be part of a healthy diabetes diet.

The American Diabetes Association recommends spacing carbs out over the day in 3 moderate sized meals and 1-2 snacks. The total carb target is typically 45-60 grams per meal and 15-30 grams per snack.

A 1 ounce serving of Popchips would provide 15 grams of carbs – fitting easily into the snack carb range. Enjoying Popchips as an occasional snack can add variety while still keeping carbs in a healthy range.

As always, moderation is key. Larger 2-3 ounce portions of Popchips at a time could result in spiking blood sugars for those with diabetes. Stick with recommended 1 ounce portions or weigh out your chips on a food scale.

Low Carb Snack Alternatives

While Popchips are a tasty low carb snack option, there are other crunchy snacks that are just as satisfying with fewer net carbs. Here are some snacks to also consider:

– Pork rinds – 0 net carbs per serving
– Celery sticks with nut butter – 3 net carbs
– Cheese crisps – 2 net carbs
– Olives – 1 net carb
– Pecans or walnuts – 2 net carbs
– Edamame – 5 net carbs
– Cucumber slices – 3 net carbs
– Hardboiled eggs – 0 net carbs

Mixing in these very low carb snacks can give you variety while optimizing your macro nutrients.

Healthiest Ways to Eat Popchips

To make Popchips as nutritious as possible:

– Stick with healthier flavors like Sea Salt and avoid heavily seasoned chips
– Enjoy Popchips as an occasional treat – don’t make a daily habit of eating them
– Practice portion control – stick to recommended 1 ounce serving
– Pair Popchips with protein rich foods like nuts, hardboiled eggs or Greek yogurt for more balanced snacks
– Eat Popchips slowly and mindfully to keep portion sizes in check
– Choose baked varieties over fried chips to reduce fat and calories
– Drink water instead of sugary beverages

While no chips are really health foods, enjoying Popchips moderately can be part of an overall balanced diet for many people. Just be mindful of portion sizes and pair them with nutritious foods for the healthiest snacking approach.

Popchips Nutrition Compared to Vegetables

When comparing the nutritional value of Popchips to fresh vegetables, there are some clear differences:

Food Calories Net Carbs Fiber Protein
1 ounce Popchips 120 15g 3g 2g
1 cup carrots 45 6g 3g 1g
1 cup broccoli 30 6g 2g 3g

As you can see, fresh vegetables like carrots and broccoli provide fewer calories, net carbs, and more filling fiber per serving compared to Popchips. Vegetables also offer many more essential vitamins, minerals and antioxidants.

So while Popchips can be an occasional low carb snack, getting your carbs instead from veggie sources like carrots, broccoli, bell peppers, squash etc. is much healthier overall. Aim to eat plenty of low carb vegetables each day for optimal nutrition. Use Popchips in moderation to supplement your vegetable intake if you still want a salty, crunchy snack.

Low Carb Snack Recipe Ideas

To take your snacking to the next level, try making your own healthy low carb snack recipes at home. This allows you to control the ingredients and macronutrients exactly how you want. Here are some tasty and nutritious snack ideas to try:

Homemade Cheese Chips

– Thinly sliced cheese of choice (cheddar, parmesan, swiss)
– Parchment paper

1. Preheat oven to 350°F. Line a baking sheet with parchment.
2. Arrange cheese slices in a single layer on the parchment.
3. Bake for 5-7 minutes until lightly golden.
4. Let cool and crisp up before serving.

Macros (for 10 chips): Calories: 90, Fat: 7g, Net Carbs: 1g, Protein: 7g

Spicy Roasted Chickpeas

– 1 15oz can chickpeas, drained and rinsed
– 1 tbsp olive oil
– 1 tsp chili powder
– 1/4 tsp each salt, garlic powder, cumin

1. Preheat oven to 400°F.
2. Mix chickpeas and oil. Season with spices.
3. Roast 20-25 minutes, stirring halfway.
4. Let cool before serving.

Macros (1/4 cup): Calories: 100, Fat: 3g, Net Carbs: 10g, Protein: 4g

So by making your own snacks at home, you can keep carbs low while boosting nutrition. Try inventing your own delicious high protein, high fiber, low carb snack recipes for variety.


Popchips can be a tasty lower carb snack option when eaten in sensible portions. Original Popchips contain about 15 grams of net carbs per 1 ounce serving. The amount of carbs varies a little by Popchips flavor, ranging from 15-18 grams of net carbs per serving on average.

When snacking on Popchips, proper portion control is important, as larger serving sizes can quickly raise your carb intake. Enjoy Popchips moderately along with other lower carb snacks like nuts, seeds, cheese, vegetables and avocado to optimize your health and keep carbs within your target range. Make the majority of your carbohydrates come from fiber-rich vegetables, fruits, whole grains and legumes instead of processed snack foods.

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