Tortilla chips, those crispy, salty snacks we often crave, have a history rooted in Mesoamerica. The humble tostada, dating back centuries, is the precursor to the tortilla chips we know and love today. It wasn’t until the mid-1900s that these chips, also called totopos, gained widespread popularity in the United States. While they may not always be considered a health food, tortilla chips can offer some nutritional benefits and can be enjoyed as part of a balanced diet, especially when paired with nutritious dips.
A Look at the Nutritional Value of Tortilla Chips
Tortilla chips are primarily a source of carbohydrates, providing the body with energy. They also contain some fat due to being fried in oil. However, they also contribute a bit of fiber, especially if made with whole grain corn.
According to the USDA, a one-ounce serving (about 7-10 chips) of white corn tortilla chips typically contains:
- Protein: 2 grams (g)
- Fat: 6 g
- Saturated Fat: 0.8 g
- Carbohydrates: 19 g
- Fiber: 1.5 g (5% of the daily value (DV))
- Sodium: 93 mg (4% of the DV)
In addition to these macronutrients, tortilla chips offer small amounts of micronutrients such as iron, calcium, B-vitamins, magnesium, potassium, and phosphorus.
Health Benefits of Tortilla Chips: More Than Just a Snack
While often viewed as an indulgent snack, tortilla chips can offer several health benefits when consumed in moderation and as part of a balanced diet.
Read also: Best Keto Tortillas
Gluten-Free Carbohydrate Source
Carbohydrates are essential for health, providing the body with energy. The Dietary Guidelines for Americans recommend that carbohydrates comprise at least half of your daily diet. Tortilla chips serve as a gluten-free source of these vital carbs. This is particularly beneficial for individuals with Celiac disease, who must avoid gluten to prevent damage to their small intestine, according to the Celiac Disease Foundation. Even those with gluten sensitivities, who may not have Celiac disease, can benefit from gluten-free carbohydrate sources like tortilla chips.
Made with Whole Grain Corn
Many tortilla chips are made with whole grain corn, offering the benefits of whole grains. Whole grains are more nutrient-rich and contain more fiber than refined grains, making them a valuable addition to a healthy diet, as noted by the USDA.
Examples of 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
Some brands even feature a Whole Grain Stamp, certifying that the grains used are 100% whole grain.
Furthermore, tortilla chips made with nixtamalized corn are particularly nutrient-rich. Nixtamalization enhances the content of micronutrients like calcium and niacin. Signs that the corn has been treated with slaked lime, indicating nixtamalization, can be identified through phrases or ingredients such as:
Read also: Crunchy Keto Snack
- 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
Fiber Content
When made with whole grain corn, tortilla chips provide some fiber. While the exact amount varies depending on the brand and preparation, fiber is a beneficial non-digestible carbohydrate that aids in managing blood sugar levels and supports cardiovascular and gut health, according to the CDC. Increasing fiber intake can be achieved by pairing tortilla chips with fiber-rich foods like avocado.
Potential Health Drawbacks: Moderation is Key
Like any processed food, tortilla chips have potential drawbacks that should be considered.
Sodium Content
Tortilla chips can contribute to sodium intake, and excessive sodium consumption can lead to or worsen high blood pressure, as the CDC warns. Individuals with high blood pressure should be mindful of their sodium intake. However, it's important to note that the sodium content varies by brand and serving size. A single serving of tortilla chips, as per the USDA’s FoodData Central, contains less than 5% of the daily value of sodium, classifying it as a low-sodium food. Choosing unsalted or lightly salted varieties can further minimize sodium intake. The American Heart Association (AHA) recommends a daily sodium intake of no more than 2,300 mg.
Carbohydrate Content and Blood Sugar
Tortilla chips are a source of carbohydrates, which can impact blood sugar levels. Individuals with diabetes should pair them with fiber and/or protein to prevent blood sugar spikes. Good choices include beans or guacamole.
Smart Snacking: Incorporating Tortilla Chips into a Healthy Diet
The key to enjoying tortilla chips while maintaining a healthy lifestyle is to be mindful of portion sizes and choose nutritious pairings.
Read also: Tortilla Chip Alternatives (Paleo)
Pair with Healthy Dips
Pairing tortilla chips with dips like salsa, guacamole, or bean dip enhances their nutritional value. Salsa adds antioxidants, vitamins, and fiber, and counts as a source of vegetables due to its tomato, onion, and pepper content. Guacamole is rich in fiber and heart-healthy fats. Bean dip is an excellent source of plant protein, fiber, iron, and folate.
Add to Balanced Meals
Tortilla chips can be served with grain bowls or salads for added carbs and crunch.
Low-Calorie Tortilla Chip Options
For those looking to reduce their calorie intake, there are ways to enjoy tortilla chips without the guilt.
Homemade Low-Calorie Tortilla Chips
Making your own tortilla chips at home is a great way to control the ingredients and calorie content. A simple recipe involves using thin corn tortillas, cooking spray, and salt.
Ingredients:
- Low-calorie tortillas (thin corn tortillas work best)
- Cooking spray
- Salt
Instructions:
- Preheat oven to 400ºF (200°C).
- Spray two half sheet pans with cooking spray.
- Stack the tortillas and cut them into 6 triangles.
- Arrange the tortilla chips in an even layer on the baking sheets.
- Spray the tops with cooking spray and sprinkle salt over the top.
- Bake for 12-14 minutes or until golden brown, flipping halfway through. Watch carefully to prevent burning.
These homemade chips can be seasoned with various spices before baking, such as barbecue seasoning, sour cream and onion powder, salt and vinegar, cheese powder, or nacho cheese seasoning.
Other Cooking Methods
Besides baking, you can also make low-calorie tortilla chips using an air fryer or stovetop.
- Air Fryer Method: Spray the chips with cooking spray and air fry at 180C/350F for 8-10 minutes, flipping halfway through.
- Stovetop Method: Heat oil in a skillet over medium heat. Add the tortilla triangles in a single layer and cook for 3 minutes, flipping halfway through. Transfer them to a paper-towel-lined plate.
SmartChips
For a low-carb option, consider SmartChips, which are marketed as low-carb, fat-free, and low-calorie.
Ingredients: Premium White Dent Whole Corn, Water, Corn Oil, Salt, WiO Fat Inhibitor (Chiral hydrophilic polysaccharide plant extract), WiO Macro Carbohydrate Enzyme Inhibitor (Cissus veldt grape extract), Natural Preservatives: Acetic acid (bacterial fermented vinegar concentrate), Lactic acid (milk acid concentrate).
Nutrition Facts (Without Carb & Fat Blockers):
- Serving size: 10-12 Chips
- Calories: 250
- Total Fat: 9g (12% DV)
- Total Carbs: 38g (14% DV)
- Dietary Fiber: 3g (11% DV)