Ruffles

Snack

Item Rating: 59/100

1 serving (32 grams) contains 170 calories, 2.0 grams of protein, 10.9 grams of fat, and 17.2 grams of carbohydrates.

Nutrition Information

1 cup (32g)

Calories		170.2
% Daily Value*
Total Fat		10.9 g	13%
	Saturated Fat	1.1 g	5%
	Polyunsaturated Fat	2.6 g
Cholesterol		0 mg	0%
Sodium		168.6 mg	7%
Total Carbohydrates		17.2 g	6%
	Dietary Fiber	1.0 g	3%
	Sugars	0.1 g
protein		2.0 g	4%
Vitamin D		0 mcg	0%
Calcium		6.7 mg	0%
Iron		0.4 mg	2%
Potassium		384 mg	8%

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

USDA FoodData - Ruffles Data

U.S. Department of Agriculture

Official nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.

View source →

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 98 cal (56.1%)

Protein: 8 cal (4.6%)

Carbs: 68 cal (39.3%)

About Ruffles

Ruffles are a brand of ridged potato chips originating in the United States and are a popular snack worldwide. Their wavy texture is designed to hold dips effectively. Ruffles are made primarily from potatoes, vegetable oil, and salt, with variations that include additional seasonings or flavors. Nutritionally, a 100-gram serving of Ruffles provides approximately 532 calories, 34 grams of fat, 53.8 grams of carbohydrates, 6.39 grams of protein, and 3.1 grams of dietary fiber. They also offer small amounts of calcium (21 mg), iron (1.28 mg), and vitamin C (21.6 mg), but are typically high in sodium. Ruffles are considered a calorie-dense snack with limited micronutrient density.

Health Benefits

• Provides a quick energy source due to 53.8 grams of carbohydrates per 100 grams, beneficial for those requiring fast fuel during physical activity.
• Vitamin C content (21.6 mg per 100 grams) supports immune system function and promotes skin health.
• Contains 3.1 grams of dietary fiber per 100 grams, which aids in digestion and supports gut health.

Dietary Considerations

Allergens: Contains potatoes, potential cross-contamination with wheat, soy, or dairy in flavored varieties

Suitable for: Vegetarian diets, gluten-free diets (if certified gluten-free)

Not suitable for: Low-sodium diets, low-fat diets, whole-food plant-based diets due to processing

Selection and Storage

Store Ruffles in a cool, dry place in an airtight container or resealed bag to maintain crispness after opening.

Common Questions About Ruffles Nutrition

Are Ruffles high in protein?

Ruffles contain 6.39 grams of protein per 100 grams, which is relatively low compared to protein-rich snacks like nuts or lean meats. They should not be relied upon as a significant source of protein in your diet.

Can I eat Ruffles on a keto diet?

Ruffles are not suitable for a keto diet due to their high carbohydrate content, which is 53.8 grams per 100 grams. Keto diets typically require minimal carbs (around 20-50 grams per day), far below what Ruffles provide.

Are Ruffles healthy?

Ruffles are relatively high in calories (532 per 100 grams), fat (34 grams), and sodium (527 mg), which could contribute to weight gain and increased blood pressure if consumed in excess. Their fiber content (3.1 grams) is modest but does not outweigh these concerns.

What is the recommended serving size for Ruffles?

A standard serving size for Ruffles is typically 1 ounce (about 28 grams or 12-15 chips), which contains roughly 150 calories, 10 grams of fat, 14 grams of carbs, and 1.8 grams of protein. This portion size is more manageable within a balanced diet.

How do Ruffles compare to other potato chips?

Ruffles generally have a similar nutritional profile to other regular potato chips in terms of calories, fat, and carbs. However, their ridged texture makes them ideal for dipping, potentially increasing calorie intake if dips are added.

Data Sources & Scientific References

1. USDA FoodData - Ruffles Data

   U.S. Department of Agriculture

   Official nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.

   View source →