A Calorie-Conscious Craver's Guide: What Chips Have 150 Calories?

October 15, 2025 •

5 min read

According to nutritional data, many classic potato and corn chips contain approximately 150 calories per one-ounce serving, but the exact count can vary by brand and flavor. Knowing precisely what chips have 150 calories can be an empowering first step toward more mindful and controlled snacking.

Quick Summary

This article explores a range of popular chips with around 150 calories per serving, details the importance of checking labels for accurate portion sizes, and provides healthier alternatives for satisfying snack cravings.

Key Points

Serving Size is Crucial: Pay close attention to the serving size on the nutrition label, as the calorie count is tied to that specific portion, not the entire bag.
Variety of Options Exist: Several popular chip brands, including Pringles, Ruffles, and Kettle Brand, have standard servings around 150 calories, but healthier alternatives like baked or veggie chips are also available.
Ingredient Impact: The ingredients and preparation method (fried, baked, popped) significantly affect the chip's fat, sodium, and fiber content, so check the full nutritional panel.
Portion Control is Key: Measure out a single serving into a bowl rather than eating from the bag to prevent overconsumption.
Healthier Alternatives Offer Benefits: Baked, popped, and protein-based chips often have better nutritional profiles, including lower fat or higher protein and fiber, for a more satisfying snack.
DIY Chips for Full Control: Making your own chips at home by baking or air-frying vegetables allows you to completely control the ingredients and preparation.

The 150-Calorie Chip: A Look at Popular Brands

For many snackers, the pursuit of a satisfying, crunchy treat that doesn't derail their diet is a constant challenge. While most chips are not considered health foods, fitting them into a balanced diet is achievable with careful planning and portion control. When looking for chips with approximately 150 calories per serving, several well-known brands and types fit the bill. A standard serving size is typically one ounce (about 28 grams), but the number of chips can differ significantly depending on the chip's thickness and ingredients.

Common chips around the 150-calorie mark include:

Classic Potato Chips: Brands like Wise and some varieties of Lay's often have plain potato chip options with around 150 calories per ounce. The number of chips might be around 16 per serving for Wise, so counting is essential.
Pringles Original: The iconic stacked crisps offer about 150 calories for a serving of 16 crisps. The uniform shape makes them one of the easiest chips to portion accurately. However, Pringles are fried, and flavors can impact nutritional content.
Kettle Brand Sea Salt: While kettle-cooked chips are often perceived as a healthier alternative, the cooking process can result in a higher fat content. The original Kettle Brand Sea Salt has about 150 calories per one-ounce serving, with higher fat and lower sodium than some counterparts.
Ruffles Sour Cream and Onion: A serving of these ridged potato chips can land around 150 calories, though again, serving size is key to keeping the total in check.
Cheetos Crunchy: A fun and flavorful option, Cheetos Crunchy also come in at around 150 calories per serving, but they tend to be higher in fat and sodium compared to some other options.
Utz Original: The Utz brand offers a variety of chips that fall into this calorie range, with one source indicating 20 chips for 150 calories, offering a larger portion size.
Rhythm Superfoods Organic Beet Chips Naked: An alternative made from dehydrated beets, this variety offers 150 calories per serving with a much lower fat content and some protein and fiber.

Beyond the Label: Understanding Nutritional Context

While the calorie count is a critical piece of information, it’s not the only one that matters for your diet. When choosing a chip, look at the full nutritional picture. Consider the amount of fat, sodium, fiber, and protein. Fat content varies significantly between baked, popped, and traditional fried chips. Additionally, flavored options often contain higher levels of sodium and potentially added sugars. A healthier diet relies on balancing nutrients, not just restricting calories.

Healthier Alternatives for the Savvy Snacker

Fortunately, if traditional chips aren't your ideal choice, many healthier alternatives can satisfy your craving for a savory, crunchy snack. These options often provide additional benefits like fiber and protein.

Healthier alternatives to traditional chips:

Baked Potato Chips: Brands like Lay's offer baked versions of their popular chips, which typically have fewer calories and less fat per serving.
Popchips: Popped instead of fried, these chips generally offer lower calories and fat, with some flavors around 120 calories per serving.
Protein Chips: Brands such as Quest and Wilde offer chips made with protein ingredients, providing a high-protein, low-carb alternative for those with specific dietary goals.
Bean-Based Chips: Beanitos and similar brands create chips from beans, which results in higher fiber and protein content. This can lead to a more satisfying snack that keeps you full longer.
Veggie Chips: While some veggie chips are fried like potato chips, options from brands like Rhythm Superfoods (beet chips) or Brad's (kale chips) are dehydrated or air-dried, offering a lower-calorie, nutrient-dense choice.

Comparative Nutritional Analysis of Chip Options

Here is a comparison of different chip options, illustrating the variance in their nutritional profiles even when the calorie count is similar or lower. Note that serving sizes are approximately one ounce (28g) and values are approximate.


Chip Type	Calories	Total Fat (g)	Sodium (mg)	Fiber (g)	Protein (g)	Preparation Method
Pringles Original	150	9	150	1	1	Fried
Ruffles Sour Cream & Onion	150	10	150	1	2	Fried
Kettle Brand Sea Salt	150	9	150	1	2	Fried (Kettle-Cooked)
Utz Original	150	10	140	<1	2	Fried
Lay's Baked Potato Chips	120	2	160	1	2	Baked
Popchips Sea Salt Potato	120	4	150	<1	1	Popped
Rhythm Superfoods Organic Beet Chips	150	0	150	4	4	Dehydrated
Siete Grain Free Tortilla	130	6	150	3	1	Avocado Oil Fried

Strategies for Mindful Chip Consumption

Incorporating chips into a healthy diet is a balancing act. It requires more than just picking a product with a lower calorie count. These tips can help you enjoy your favorite snacks without overdoing it.

Embrace Portion Control: The easiest way to manage calories is by controlling the serving size. Never eat chips directly from a large bag. Instead, measure out a single serving into a bowl. This forces you to be aware of how much you're consuming.
Pair Chips with Healthy Sides: Balance out your salty treat with a nutritious pairing. Consider salsa, guacamole, or hummus with your tortilla chips, or pairing potato chips with a side of sliced vegetables. The added fiber and nutrients from the sides can make the meal more satisfying.
Create a Balanced Meal: Instead of just snacking, make chips part of a larger, balanced meal. For example, have a controlled portion of chips as a side to a light sandwich or wrap. This helps prevent overconsumption during mindless snacking.
Consider the Ingredients: Look beyond just calories and check the ingredients list. Opt for chips with simple, recognizable ingredients. Pay attention to sodium levels, especially if you have high blood pressure or are monitoring your salt intake.
Try DIY Alternatives: For ultimate control, make your own chips at home. Slicing vegetables like potatoes, beets, or kale, seasoning them lightly, and baking or air-frying them allows you to control the type of oil, sodium, and portion size completely.

Conclusion

While the search for what chips have 150 calories per serving is a great starting point for mindful snacking, it's the deeper understanding of nutrition that truly empowers healthier choices. From classic fried options to baked, popped, and alternative veggie chips, the market offers a wide variety of snacks that can fit into a calorie-controlled diet. By focusing on portion control, reading nutrition labels carefully, and exploring healthier alternatives, you can still enjoy a delicious, crunchy snack without compromising your health goals. Remember, it's about making informed decisions to balance flavor with overall nutritional intake, ensuring that your diet remains both enjoyable and sustainable. For further research on healthy snacking, consider visiting authoritative sources like Healthline.

Frequently Asked Questions

The typical serving size is one ounce, which is approximately 28 grams. However, the number of chips in that one-ounce serving can vary significantly by brand and type, so it's best to check the specific package for an accurate count.

Not necessarily. Kettle-cooked chips are often fried and can have a fat content similar to or higher than regular chips. Their perceived 'healthier' status is largely a marketing perception. It's best to compare the nutrition labels directly.

Brands like Lay's offer baked versions of their popular chips, which are generally lower in calories and fat compared to their traditionally fried counterparts. Popchips are another great option, as they are popped, not fried.

To practice portion control, measure out a single serving of chips into a bowl before you start eating. This physical separation helps prevent mindless eating directly from the bag, which often leads to overconsumption.

Opt for healthier alternatives like baked or popped chips, or try chips made from beans or vegetables, which offer more fiber and protein for satiety. You can also pair a small portion of chips with a healthy dip like hummus or salsa.

While the base calorie count for flavored chips is often similar to plain ones, the flavorings can increase sodium and sometimes sugar content. It's always best to check the nutrition facts on the specific flavor you are interested in.

No, calorie count is just one factor. For a genuinely healthy diet, you should also consider the overall nutritional profile, including fat content, saturated fat, sodium, fiber, and ingredients. Healthier choices often have lower sodium and higher fiber.