Calories in Potato Chips: Nutrition Facts & Serving Sizes
Per 1 oz (28g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
A standard 1oz (28g) bag of potato chips contains 138 calories, but the 487 calories per 100g makes chips one of the most calorie-dense snack foods available. That density is driven by fat at 20.8g per 100g (mostly from frying oil) and carbs at 67.8g per 100g. Protein is minimal at 7.1g per 100g. One surprising aspect of potato chips is their potassium content: 1,744mg per 100g, which is higher than many whole foods including bananas. Vitamin C comes in at 25.7mg per 100g, retained from the original potato. Vitamin E sits at 5.5mg per 100g from the frying oil. Niacin provides 7mg per 100g as well. The fiber content of 6.1g per 100g is also higher than expected due to the concentrated nature of the food. Regardless of these micronutrients, the calorie density of chips makes portion control critical for anyone tracking intake.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 oz (28g) | 138.3 | 2g | 19.3g | 5.9g | 1.7g |
| 100g | 487 | 7.1g | 67.8g | 20.8g | 6.1g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 487 | 24% |
| Protein | 7.1g | 14% |
| Total Fat | 20.8g | 27% |
| Saturated Fat | 4.2g | 21% |
| Total Carbohydrates | 67.8g | 25% |
| Dietary Fiber | 6.1g | 22% |
| Sugars | 0.2g | |
| Sodium | 8mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 4.2g | 1% |
| Calcium | 21mg | 2% |
| Iron | 1.4mg | 8% |
| Potassium | 1744mg | 37% |
| Vitamin C | 25.7mg | 29% |
| Vitamin B6 | 0.7mg | 41% |
| Magnesium | 89mg | 21% |
| Phosphorus | 193mg | 15% |
| Zinc | 1mg | 9% |
| Selenium | 8.1mcg | 15% |
| Folate | 10mcg | 3% |
| Thiamin (B1) | 0.2mg | 17% |
| Riboflavin (B2) | 0.3mg | 23% |
| Niacin (B3) | 7mg | 44% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Potato Chips
While potato chips are primarily known as a calorie-dense snack food, they do retain several nutrients from the original potato through the frying process. The most notable is potassium, which remains high at 1,744mg per 100g. Potassium is essential for muscle contraction, fluid balance, and cardiovascular function, and most people do not meet the recommended daily intake of around 3,500mg.
Vitamin C at 25.7mg per 100g survives the cooking process and contributes to immune function and collagen synthesis. Niacin (7mg per 100g) and vitamin B6 (0.7mg per 100g) support energy metabolism and neurotransmitter production.
Magnesium at 89mg per 100g is notably higher than many processed foods, contributing to muscle function, bone health, and over 300 enzymatic reactions in the body. Vitamin E at 5.5mg per 100g acts as a fat-soluble antioxidant.
However, these benefits come packaged with significant calorie density, making chips a poor choice for large-volume eating during a cut. For those bulking or at maintenance, chips can serve as a convenient calorie source when higher intake is the goal. The key distinction is treating chips as a condiment-level food with a measured portion rather than an open bag.
Dietary Considerations
Potato chips are naturally gluten-free in their plain form, though flavored varieties often contain gluten from seasoning additives, so always check labels. Plain potato chips are vegan and dairy-free. They are not suitable for keto diets, with 67.8g of carbs per 100g and 19.3g of carbs per single serving. For weight loss, potato chips are a high-risk food because the calorie density (487 cal/100g) makes overeating easy. A 100g serving is a very small physical quantity that delivers nearly 500 calories. Measuring portions by weight rather than eating from the bag is the practical approach for anyone tracking macros.
Daily Intake (100g)
100g of potato chips provides 24% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in potato chips?
Potato chips contain 487 calories per 100g. A standard 1oz serving (28g) contains approximately 138 calories, with 19.3g carbs, 5.9g fat, and 2g protein.
Are potato chips good for weight loss?
Potato chips are not ideal for weight loss due to their high calorie density of 487 calories per 100g. However, a weighed 28g portion at 138 calories can fit into a calorie-controlled diet if tracked accurately.
How much protein is in potato chips?
Potato chips contain 7.1g of protein per 100g, or about 2g per 1oz serving. This makes them a poor protein source, so they should be paired with higher-protein foods when snacking.
Why do potato chips have so much potassium?
Potato chips retain the potassium naturally found in potatoes. Since chips are highly concentrated (most water is removed during frying), nutrients like potassium become more concentrated per 100g, reaching 1,744mg compared to 413mg in a raw potato.
Are potato chips gluten-free?
Plain potato chips made from just potatoes, oil, and salt are naturally gluten-free. However, flavored varieties often contain wheat-based additives, so always check the label if you have celiac disease or gluten sensitivity.
How many carbs are in potato chips?
Potato chips contain 67.8g of carbohydrates per 100g, with 6.1g of fiber. A 1oz serving has 19.3g of carbs with 1.7g of fiber.
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