Lays

Snack

Item Rating: 55/100

1 serving (28 grams) contains 160 calories, 2.0 grams of protein, 10.0 grams of fat, and 15.0 grams of carbohydrates.

Nutrition Information

1 cup (56g)

Calories		320
% Daily Value*
Total Fat		20 g	25%
	Saturated Fat	3 g	15%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		340 mg	14%
Total Carbohydrates		30 g	10%
	Dietary Fiber	2 g	7%
	Sugars	0 g
protein		4 g	8%
Vitamin D		0 mcg	0%
Calcium		20 mg	1%
Iron		0.6 mg	3%
Potassium		680 mg	14%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🧈 High saturated fat

Source of Calories

Fat: 180 cal (57.0%)

Protein: 16 cal (5.1%)

Carbs: 120 cal (38.0%)

About Lays

Lays is a popular brand of potato chips that originated in the United States in 1932, becoming widely recognized for its thin-crispy texture and savory flavors. As a processed snack, Lays primarily belongs to American convenience cuisine but is now found worldwide. Nutritionally, they are calorie-dense and high in fat, containing approximately 571 calories per 100 grams, with 35.7 grams of fat, 53.5 grams of carbohydrate, 7.1 grams of protein, and minimal essential nutrients like iron (1.07 mg) and vitamin C (21.4 mg). While they provide energy, their fiber content (3.57 g per 100 g) and calcium (35.7 mg per 100 g) are comparatively low due to processing steps, making them less nutrient-rich when compared to whole foods like fresh potatoes.

Health Benefits

• Provides quick energy due to its high carbohydrate content (53.5 g per 100 g), beneficial for short-term physical activity.
• Contains small amounts of iron (1.07 mg), which supports oxygen transport in the body.
• Offers 21.4 mg of vitamin C that contributes to immune system function and antioxidant activity.

Dietary Considerations

Allergens: Contains potatoes, soy (in some flavored varieties), dairy (in cheese-flavored variants)

Suitable for: Vegetarian diet

Not suitable for: Vegan diet (some flavors), low-sodium diet, low-fat diet

Selection and Storage

Store in a cool, dry place away from humidity to preserve crispness and flavor.

Common Questions About Lays Nutrition

Is Lays high in protein?

Lays are not a significant source of protein, containing approximately 7.14 grams of protein per 100 grams of chips. They are primarily composed of carbohydrates and fats, making them more suitable as a snack rather than a protein-rich food.

Can I eat Lays on a keto diet?

Lays are not suitable for a keto diet due to their high carbohydrate content—53.57 grams of carbs per 100 grams. Keto diets typically limit daily carb intake to 20-50 grams, making Lays far too carb-dense for this dietary approach.

Are there any health concerns with eating Lays?

Lays are high in fat (35.71 grams) and sodium (607.14 mg) per 100 grams, which can contribute to weight gain and increased blood pressure if consumed in excess. Additionally, they are low in fiber and lack essential vitamins and minerals, making them nutritionally inadequate as a primary food source. Moderation is key.

What is the recommended serving size for Lays?

A standard serving size for Lays is about 28 grams (roughly 15-20 chips), providing approximately 160 calories, 10 grams of fat, 15 grams of carbs, and 2 grams of protein. Sticking to this serving size can help manage calorie and sodium intake.

How do Lays compare to baked chips?

Baked chips typically contain less fat and fewer calories than regular Lays. For example, baked chips might have about 120 calories and 3 grams of fat per serving, compared to 160 calories and 10 grams of fat in Lays. Opting for baked versions can be a healthier choice if you’re watching fat and calorie intake.

Data Sources & Scientific References