bite my words

Dispelling nutrition myths, ranting, and occasionally, raving

Can you get your vegetables from chips?

2 Comments

These chips caught my eye the other day:

Really? Could it be that easy? I wondered how they differed from the ubiquitous vegetable chips that are essentially the same as regular potato chips. A quick look at the nutrition facts panel and ingredients told me that they weren’t all that much different.

Ingredients in their sour cream and onion chips: INGREDIENTS: NAVY BEANS, DRIED POTATOES, RICE FLOUR, EXPELLER PRESSED SUNFLOWER OIL, CANOLA OIL, POTATO STARCH, CARROT, SWEET POTATO, WHEY, SUGAR, MALTODEXTRIN, SALT, ONION POWDER, SOUR CREAM POWDER (CULTURED CREAM, NON-FAT MILK), NON-FAT DRY MILK, KONJAC FLOUR, CITRIC ACID, SPICE, LACTIC ACID, NATURAL FLAVOR (INCLUDING MUSTARD), YEAST EXTRACT.

Ingredients in traditional sour cream and onion potato chips: POTATOES, VEGETABLE OIL SUNFLOWER, CORN AND/OR CANOLA OIL), SOUR CREAM & ONION SEASONING (SKIM MILK, SALT, SOUR CREAM (CULTURED CREAM, SKIM MILK), ONION POWDER, WHEY, WHEY POWDER CONCENTRATE, CANOLA OIL, NATURAL FLAVOUR, PARSLEY, GUM ARABIC, MATODEXTRIN (MADE FROM CORN), SUNFLOWER OIL, CITRIC ACID, BUTTERMILK).

Sure, the Eat Your Vegetables chips have some carrot and sweet potato but judging by the ingredient lists, the traditional potato chips technically contain more vegetables as their number one ingredient is potatoes (and not overly processed dried potatoes at that). Score one for the traditional chips.

Let’s see how they compare nutritionally…

Eat Your Vegetables (per 1 ounce / 28 gram serving):

Calories 130, Total Fat 7g, Saturated Fat 0.5g, Trans Fat 0g, Cholesterol 0mg, Sodium 125mg, Total Carbohydrate 17g, Dietary Fibre 3g, Sugars 2g, Protein 3g, Vitamin A 35%, Vitamin C 4%, Calcium 4%, Iron 4%

Traditional potato chips (per 1 ounce / 28 gram serving):

Calories 160, Total Fat 10g, Saturated Fat 1g, Trans Fat 0g, Cholesterol 0mg, Sodium 160mg, Total Carbohydrate 15g, Dietary Fibre 1 g, Sugars <1g, Protein 2 g, Vitamin A 0%, Vitamin C 10%, Calcium 2%, Iron 2%

Clearly, nutritionally, the Eat Your Vegetables chips are a slightly better choice than the traditional potato chips. However, I think this comparison may be a little unfair. After all, Eat Your Vegetables are claiming to provide you with a full serving of vegetables. Perhaps I should be comparing them to actual vegetables. Since they have some carrot in them let’s see how they stack-up against a serving of raw carrots (one medium carrot = 61g):

Calories 25, Total Fat 0.15g, Saturated Fat 0.023g, Trans Fat 0g, Cholesterol 0mg, Sodium 42mg, Total Carbohydrate 5.84g, Dietary Fibre 1.5g, Sugars 2.89g, Protein 0.57, Vitamin A (beta carotene) 5054mcg, Vitamin C 3.6mg, Calcium 20mg, Iron 0.18mg.

Don’t be fooled into thinking that these Eat Your Vegetable chips are comparable to a serving of real vegetables. Sure, they’re a slightly better choice than regular potato chips but they don’t have anything on the real deal.

Author: diana chard

I'm a registered dietitian living in Nova Scotia, Canada. My goal is to help people relearn how to have a healthy relationship with food.

2 thoughts on “Can you get your vegetables from chips?

  1. FYI – The image on this post did not display in my browser.

  2. Thanks for letting me know Ted! I believe I’ve resolved the problem.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

Follow

Get every new post delivered to your Inbox.

Join 1,031 other followers