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Baked Potato Chips
vs
Fried Deep Fried

Article by Diet Bites

The Caloric Comparison

What contains less calories? Baked or deep fried potato chips?

Per 100 grams, they aren't far off in caloric values with the baked containing 469 kcals, the fried - 542 kcals.

But we need to look at more than the energy values to get a true nutritional picture.

The Fatty Acid Comparison

Both varieties contain zero cholesterol - but that does not mean that the chips don't contain lipids.

By examining our nutrition data chart below we see that the baked variety is slightly lower in saturated fat, significantly lower in monounsaturated fat and notably lower in polyunsaturated fat. All-in-all, the fried chip contains almost two times the amount of fatty acids as the baked.

 


The fried also contains quite a bit less sodium than the baked variety, in addition to more Vitamin K, Vitamin B-6 and Vitamin E benefits. More protein grams too - and it's five times greater in dietary fiber content than the baked. The potassium benefits are also nearly doubled for the fried.

So Which is the Healthier Choice?

Both contain elements that cancel out the healthy benefits. Although the fried chips are a lot higher in lipid content, the distribution of fats isn't necessarily alarming. And because they contain much higher nutritional notes for several vitamins, more potassium and dietary fiber, and less salt we feel it's a draw.

But if we're really seeking a healthier potato - let's pose the following question. What is healthier? A medium sized baked potato OR 15 potato chips?

The Healthier Bite

A baked potato contains less calories than 15 potato chips, skin and all!

One small baked potato contains about 128 calories while 15 chips contains about 150 kcals OR 10 per chip.

When dining out, this is a great rule of thumb to follow whenever chips are going to be part of the meal plate - and we hope that you'll limit those times to occasional.

Allow about 10 kcals per average size chip and 15 for the larger ones - whether they are corn or potato-based.

When they are corn-based, such as a tortilla or corn chip, they will fall into the Grain Group and count as a serving per ounce. Note that there are far healthier choices within this group.

Opting for the potato from the Vegetable Group makes the wisest choice. Just watch the ingredients you choose to add to your spud.

Nutrition Facts: Baked Chips, Fried Potato Chips

Vitamins, Minerals

Baked Variety

Fried Variety

Units 100 Grams 1 Cup 10 Chips 100 Grams 1 Oz 8 oz
Energy kcal 469 159 56 542 154 1230
Protein g 5.00 1.70 0.60 6.56 1.86 14.89
Total lipid (fat) g 18.20 6.19 2.18 36.40 10.32 82.63
Carbohydrate, by difference g 71.40 24.28 8.57 50.81 14.40 115.34
Fiber, total dietary g 4.8 1.6 0.6 4.4 1.2 10.0
Sugars, total g 5.01 1.70 0.60 0.37 0.10 0.84

Mineral Content

Calcium, Ca mg 125 42 15 24 7 54
Iron, Fe mg 0.80 0.27 0.10 1.61 0.46 3.65
Magnesium, Mg mg 43 15 5 70 20 159
Phosphorus, P mg 274 93 33 155 44 352
Potassium, K mg 721 245 87 1642 466 3727
Sodium, Na mg 634 216 76 480 136 1090
Zinc, Zn mg 0.45 0.15 0.05 2.39 0.68 5.43

Vitamin Content

Vitamin C, total ascorbic acid mg 0.0 0.0 0.0 18.6 5.3 42.2
Thiamin mg 0.340 0.116 0.041 0.063 0.018 0.143
Riboflavin mg 0.070 0.024 0.008 0.230 0.065 0.522
Niacin mg 4.090 1.391 0.491 4.182 1.186 9.493
Vitamin B-6 mg 0.510 0.173 0.061 0.723 0.205 1.641
Folate, DFE g 0 0 0 75 21 170
Vitamin B-12 g 0.00 0.00 0.00 0.00 0.00 0.00
Vitamin A, RAE g 0 0 0 0 0 0
Vitamin A, IU IU 0 0 0 0 0 0
Vitamin E (alpha-tocopherol) mg 2.18 0.74 0.26 6.74 1.91 15.30
Vitamin D (D2 + D3) g 0.0 0.0 0.0 0.0 0.0 0.0
Vitamin D IU 0 0 0 0 0 0
Vitamin K (phylloquinone) g 7.2 2.4 0.9 22.1 6.3 50.2

Lipids, Fatty Acid Content

Fatty acids, total saturated g 2.631 0.895 0.316 4.014 1.138 9.112
Fatty acids, total monounsaturated g 9.910 3.369 1.189 15.999 4.536 36.318
Fatty acids, total polyunsaturated g 4.234 1.440 0.508 15.998 4.535 36.315
Cholesterol mg 0 0 0 0 0 0

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