Are Tortilla Chips Healthy? A nutrition breakdown of tortilla chips.

Written by Isabel Vasquez RD, LDN

Tostadas, which originated in Mesoamerica hundreds of years ago, served as the precursor to today’s tortilla chips. Yet it wasn’t until the mid-1900’s that tortilla chips, also known as totopos, became popular in the US.

Although you may not think of them as a healthy food, tortilla chips certainly have nutrition to offer. Plus, we tend to pair them with nutrient-rich dips that enhance our health. Read on to learn about the nutrition facts, health benefits, and potential health drawbacks of tortilla chips.

Tortilla Chips Nutritional Value

Tortilla chips are primarily a source of carbs. They also contain a few grams of fat, since they’re fried in oil. They’ll also contribute some fiber to your diet since they’re made with a whole grain—corn.

One ounce (about 7–10 chips) of white corn tortilla chips has the following nutrition profile, per the USDA:

• Protein: 2 grams (g)

• Fat: 6 g

• Saturated fat: 0.8 g

• Carbohydrates: 19 g

• Fiber: 1.5 g, or 5% of the daily value (DV)

• Sodium: 93 mg, or 4% of the DV

Tortilla chips also have relatively small amounts of micronutrients like iron, calcium, B-vitamins, magnesium, potassium, and phosphorus.

Health Benefits of Tortilla Chips

Gluten-Free Source of Carbohydrates

Tortilla chips are a source of energy-boosting carbs. While carbs have gotten a bad rap in today’s day and age, they’re essential for health. In fact, carbohydrates should make up at least half of your diet, per the Dietary Guidelines for Americans.

Tortilla chips are special because they’re a gluten-free source of carbs. While most people don’t need to avoid gluten (a protein found in wheat, barley, and rye that’s also gotten a bad rap in recent years), folks with Celiac disease need to avoid gluten to prevent damage to the small intestine, per the Celiac Disease Foundation. 

Yet, people with Celiac disease still need carbs, and tortilla chips are one way to consume this important macronutrient.

Plus, some people may be sensitive to gluten without having Celiac disease, per the Celiac Disease Foundation. While eating gluten may not be as harmful for these folks as it is for those with Celiac disease, people with gluten sensitivity could also benefit from leaning on gluten-free sources of carbs.

Made With Whole Grain Corn

Tortilla chips can be made with whole grain corn, making them a source of whole grains in your diet. Whole grains are richer in certain micronutrients and fiber than refined grains, making them important for overall health, per the USDA.

Some specific tortilla chips that are considered a whole grain per the Child and Adult Care Food Program (CACFP) include:

• Chi-Chi’s Original Authentic

• Garden Fresh Blue Corn Tortilla Chips

• Garden Fresh Original Tortilla Chips

• Garden Fresh Unsalted Tortilla Chips

• Hacienda Authentic Corn Tortilla Chips

• Late July Organic Blue Corn

• Late July Organic Sea Salt Thin & Crispy

• Late July Organic Sea Salt and Lime

This isn’t an exhaustive list, but it gives you an idea of how to find whole grain tortilla chips. You’ll notice that some of these chips even have a Whole Grain Stamp, certifying the grains in the product as 100% whole grain.

Tortilla chips made with nixtamalized corn are also nutrient-rich, as the nixtamalization process enhances the content of certain micronutrients like calcium and niacin. Look for signs that the corn has been treated with slaked lime, as this could signal that the chips are made with nixtamalized corn. Some phrases or ingredients to look for, per the Association for Child Development, are:

• Trace of lime

• Treated with lime

• Ground corn with a trace of lime

• Ground corn treated with lime

• Masa harina

• Masa flour

• Corn masa flour

• Calcium Hydroxide

Contain Some Fiber

When tortilla chips are made with whole grain corn, they have some fiber. The exact amount depends on the brand and how the chips are made. 

Fiber is a non-digestible carb that helps manage blood sugars and supports cardiovascular and gut health, per the CDC. Unfortunately, most Americans don’t eat enough of this beneficial carb. 

As an added bonus, we often eat tortilla chips with fiber-rich foods like avocado, further enhancing their benefits.

Potential Health Drawbacks of Tortilla Chips

Tortilla chips can be a source of sodium in the diet. While our bodies need some sodium, having too much of it could lead to or worsen high blood pressure, per the CDC. So, if you have high blood pressure, it’s worth being mindful of sodium in your diet.

That said, the total sodium in tortilla chips depends on the brand you purchase and how many servings you eat. As you may have noticed above, one serving of tortilla chips from the USDA’s FoodData Central has less than 5% of the DV of sodium, making it a low-sodium food.

Furthermore, tortilla chips are a source of carbohydrates. This isn’t bad by any means; however, if you have diabetes, it’s worth pairing them with a source of fiber and/or protein to prevent blood sugar spikes. Some tasty examples are beans or guacamole.

Incorporating Tortilla Chips to Promote Your Health

Tortilla chips are a satisfying snack food, but they’re even more tasty and nutritious when paired with certain dips. 

Pairing chips with salsa adds antioxidants, vitamins, and fiber. Plus, salsa counts as a source of veggies since it’s made with tomatoes, onions, and peppers. 

You can also pair tortilla chips with guacamole—another nutrient-dense dip. Guacamole is richer in fiber than salsa and it is a good source of heart-healthy fats.

Dipping tortilla chips in a bean dip is another nutritious choice. Beans are an excellent source of plant protein, fiber, iron, and folate. 

You can also serve tortilla chips with a well-rounded grain bowl or salad for a source of carbs and crunch.

Final Thoughts

Tortilla chips can absolutely be enjoyed as a part of an overall health-promoting diet. 

Alone, they’ll mainly offer carbs, but when you pair them with salsa, guacamole, or bean dip, they become a part of a balanced snack. These dips offer fiber, micronutrients, protein and/or heart-healthy fat to help prevent blood sugar spikes and promote overall health.

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