Tortilla chips, baked without fat
Category: Snacks Characteristics: Low Fat
Nutrition Highlights
Serving Size
Calories
127
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 91 (71.4%) |
| Fat | 15 (11.4%) |
| Protein | 12 (9.8%) |
| Total | 127 (100%) |
Serving: 1 oz [28g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 23 (80.2%) |
| Protein | 3.1 (11.0%) |
| Fat | 1.6 (5.7%) |
| Water | 0.5 (1.7%) |
| Ash | 0.4 (1.4%) |
| Total | 28 (100%) |
Serving: 1 oz [28g]
Benefits
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Low in fat and calories compared to regular tortilla chips. Each serving has only 110 calories and 1.5g of fat
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A good source of whole grains as tortilla chips are made from corn or wheat tortillas. Whole grains provide fiber, vitamins, and minerals
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Baked without any added fat, it avoids unhealthy trans fats often found in fried snack foods
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The fiber in whole grain tortilla chips can help promote fullness and aid with weight management
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The baking process preserves more of the nutrients originally in the corn or wheat compared to deep frying which can destroy some heat-sensitive vitamins and minerals
Risks
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High in sodium. Tortilla chips are often high in sodium even if low fat or baked without fat. Excess sodium intake can increase blood pressure
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High in refined carbs. Tortilla chips are made from refined wheat or corn flour which breaks down quickly to raise blood sugar levels. This can lead to energy crashes and weight gain
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Lack essential nutrients. Being low fat or baked without fat means they lack healthy fats, proteins and many vitamins/minerals found in whole foods. This makes them nutritionally empty calories
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May promote overeating. Tortilla chips are crispy and crunchy which makes them highly palatable and easy to mindlessly overeat. This can lead to consuming excess calories
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Potentially contain additives. Even if low fat or baked without fat, tortilla chips may contain food additives like dyes, preservatives, flavors etc. which offer no nutritional value
Additional Information
Tortilla chips, specifically low fat ones that are baked without fat, offer a variety of nutritional benefits compared to their regular counterparts. These chips are typically made from corn tortillas, which are naturally gluten-free and provide some essential nutrients. However, it is important to consider both the positive and negative aspects of consuming these chips to make informed dietary choices.
One of the main benefits of low-fat, baked tortilla chips is their reduced fat content. Regular tortilla chips are often deep-fried in oil, which significantly increases their fat content and calorie count. By choosing low-fat options that are baked without fat, you can enjoy the crispy texture and savory flavor of tortilla chips with fewer calories and less fat. This can be particularly advantageous for individuals who are trying to manage their weight or follow a low-fat diet.
Additionally, low-fat, baked tortilla chips can be a good source of dietary fiber. Corn tortillas, the main ingredient in these chips, contain more fiber than their flour counterparts. Fiber is essential for maintaining a healthy digestive system, promoting regular bowel movements, and preventing constipation. Including fiber-rich foods like low-fat tortilla chips in your diet can contribute to overall gut health and may help lower the risk of certain chronic diseases, such as heart disease and type 2 diabetes.
Furthermore, these chips may also provide some essential minerals. Corn tortillas are typically made from whole corn, which contains nutrients like magnesium, phosphorus, and potassium. These minerals play crucial roles in various bodily functions, including bone health, nerve function, and maintaining a healthy blood pressure. However, it is important to note that the overall mineral content in tortilla chips may vary depending on the specific brand and manufacturing process.
Despite their benefits, there are a few potential risks associated with low-fat, baked tortilla chips. Firstly, while they may be lower in fat, they can still be high in sodium. Many commercially available tortilla chips, including the low-fat varieties, are seasoned with salt to enhance their flavor. Excessive sodium intake can contribute to high blood pressure and increase the risk of heart disease. Therefore, it is important to consume these chips in moderation and be mindful of your overall sodium intake from other sources.
Additionally, low-fat, baked tortilla chips are still processed foods. They may contain additives, preservatives, and other ingredients that can be detrimental to health if consumed in excess. It is essential to read the ingredient list carefully and choose brands that use minimal additives and natural ingredients.
In conclusion, low-fat, baked tortilla chips can be a healthier alternative to regular deep-fried ones. They offer reduced fat content, dietary fiber, and some essential minerals. However, it is crucial to be cautious of their sodium content and overall quality. As with any food, moderation is key, and incorporating a balanced diet rich in whole foods should be the foundation of a healthy eating plan.