Corn chips are a popular snack food enjoyed around the world. However, there is an ongoing debate about whether or not corn chips can be part of a healthy diet. This article will examine the nutritional profile of corn chips, potential health benefits and risks, and provide tips for enjoying corn chips as part of a balanced diet.
Nutritional Profile of Corn Chips
The main ingredients in traditional corn chips are corn, vegetable oil, and salt. By weight, a 1 ounce (28 gram) serving of plain salted corn chips contains:
- Calories: 150
- Total fat: 8 grams
- Saturated fat: 1 gram
- Trans fat: 0 grams
- Sodium: 180 milligrams
- Carbohydrates: 18 grams
- Fiber: 2 grams
- Sugars: 0 grams
- Protein: 2 grams
As you can see, corn chips are high in calories, fat, and sodium. The fat content comes mostly from vegetable oils like corn, sunflower, or safflower oil. Corn chips also contain a decent amount of carbs, primarily in the form of starch from the corn.
However, keep in mind that nutrition facts can vary between brands and flavors. Chips marketed as “reduced fat” may have only 3-4 grams of fat per serving. On the other hand, flavored corn chips or those with toppings like nacho cheese can be much higher in calories, fat, and sodium.
Potential Benefits of Corn Chips
Despite their high fat and sodium content, corn chips do have some nutritional upsides when eaten in moderation:
- Fiber – A 1 ounce serving provides 2 grams of fiber, which can promote digestive health.
- Carbs – The carbohydrates in corn chips may provide a quick source of energy.
- Corn nutrients – Corn contains small amounts of vitamins and minerals like vitamin C, magnesium, phosphorus, potassium, and folate.
- Plant-based – Corn chips can be part of a vegetarian or plant-based diet.
- Gluten-free – Corn chips are naturally gluten-free, making them a good option for people with celiac disease or gluten intolerance.
- Sodium – The sodium in corn chips may help replace electrolytes lost through sweating for people who are very physically active.
In addition, eating corn chips in moderation can satisfy cravings for a crunchy and salty snack. However, it’s best to pair them with healthier foods like salsa, guacamole, or bean dip rather than processed dips.
Potential Downsides of Corn Chips
There are also some potential downsides to consider if corn chips are eaten frequently or in large portions:
- High in fat and calories – The combination of fat and carbs in corn chips makes them very energy dense at over 150 calories per ounce.
- Low in nutrients – Aside from a bit of fiber, corn chips don’t offer much nutritional value and lack protein, vitamins, and minerals.
- High sodium – The high sodium content can increase risk of high blood pressure and heart disease.
- Low satiety – Corn chips don’t provide very much satiety or fullness compared to proteins, whole grains, and complex carbs.
- Processed – Heavily processed foods like corn chips are linked to increased risks of chronic diseases.
- Often eaten with unhealthy dips – Fatty or sugary dips and toppings can turn corn chips into a high-calorie snack.
For optimal health, corn chips are best enjoyed in moderation as part of an overall healthy and balanced diet.
Tips for Enjoying Corn Chips as Part of a Healthy Diet
Here are some tips to keep in mind to enjoy corn chips as part of a healthy diet in moderation:
- Stick to portion control – Keep portions to about 1 ounce or a small handful per serving.
- Read nutrition labels – Compare sodium, calories, and fat between brands and flavors.
- Choose baked varieties – Baked corn chips are lower in fat than fried traditional chips.
- Pair with healthy dips – Try salsa, guacamole, hummus, or Greek yogurt dips instead of fatty, sugary dips.
- Avoid flavored chips – Opt for plain salted over flavored chips to limit sodium, fat, and calories.
- Watch your intake if dieting – Be mindful of calories from corn chips if trying to manage your weight.
- Drink plenty of water – Stay hydrated to counter the saltiness and prevent overeating.
- Don’t make it a daily habit – Consume corn chips in moderation as part of an overall varied diet.
The Bottom Line
Corn chips can be enjoyed as part of a healthy diet, but there are some caveats. While corn chips offer some nutritional value in the form of fiber, carbs, and plant-based protein, they are also high in fat, sodium, and calories.
To mitigate the downsides, stick to reasonable portion sizes, choose baked varieties, and pair corn chips with fresh produce-based dips and salsa. Also, consider corn chips more of an occasional snack food rather than a daily habit. By eating them in moderation as part of a nutritious, balanced diet, you can satisfy cravings while still taking care of your health.
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References
- Mobley AR, et al. Chips, fries, and sweets: Eating patterns and snack food consumption of US children, NHANES 2015-2016. Nutrients. 2020;12(11):3554.
- Chandrasekara A, Shahidi F. Effect of processing on the antioxidant activity of millet grains. Food Chem. 2011;133(1):156-162.
- Kumar S, et al. Health-promoting phytochemicals in potato chips prepared with traditional and exotic Mexican potato cultivars. Food Chem. 2018;269:27-33.
- Franklin J. What is the Difference Between Tortilla Chips & Potato Chips Nutritionally? Healthfully. Updated October 26, 2021. Accessed November 24, 2022. https://healthfully.com/265070-difference-between-tortilla-chips-potato-chips-nutritionally.html
- DeSalvo KB. Corn chips – The crunchy killers? Harv Health Blog. Published July 16, 2021. Accessed November 24, 2022. https://www.health.harvard.edu/blog/corn-chips-the-crunchy-killer-201507158473
