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Ruffles Onion & Cheese Chips Calories
Potato-based fried snack with onion-cheese seasoning; cheese flavoring may contain dairy and the product is high in sodium.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Ruffles Onion & Cheese Chips (28 g) has 150 calories. That works out to 535 calories per 100 g. It contains 14.8 g of carbs, 1.7 g of protein, 9.6 g of fat and 1.2 g of fiber. Its 1.4 mg of Vitamin E covers 10% of the Daily Value. Its glycemic index is 56 (high), so it raises blood sugar quickly.
Ruffles Onion & Cheese Chips Nutrition Facts
Selected: 1 serving (medium) · 28 g
150
KCAL / 28G
Carbs
14.8g
· 5% DV
Protein
1.7g
· 3% DV
Fat
9.6g
· 12% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 39% · Protein 4% · Fat 57%
Ruffles Onion & Cheese Chips nutrition facts table · 1 serving (medium) (28 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 150 kcal | |
| Total fat | 9.6 g | 12% |
| Saturated fat | 1.15 g | 6% |
| Trans fat | 0.02 g | |
| Sodium | 174 mg | 8% |
| Total carbohydrate | 14.8 g | 5% |
| Fiber | 1.2 g | 4% |
| Protein | 1.7 g | 3% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Ruffles Onion & Cheese Chips?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 28 g | 150 kcal |
| 1 pack (mini) | 25 g | 134 kcal |
| 1 serving (small) | 28 g | 150 kcal |
| 1 ounce (medium) | 28.4 g | 152 kcal |
| 1 cup (whole) | 30 g | 161 kcal |
| 1 pack (medium) | 50 g | 268 kcal |
| 1 cup (large) | 55 g | 294 kcal |
| 1 serving (large) | 75 g | 401 kcal |
| 100 g | 100 g | 535 kcal |
Calculated from 535 calories per 100 g.
Frequently Asked Questions About Ruffles Onion & Cheese Chips
Are Ruffles Onion & Cheese Chips a healthy snack?
No, they are not an ideal everyday snack. They are fried potato chips with a seasoned coating, and the product is high in sodium; having them occasionally and in a modest portion is a more sensible choice.
What are Ruffles Onion & Cheese Chips made of?
Ruffles Onion & Cheese Chips are made from potatoes, frying oil and onion-and-cheese-flavoured seasoning. The seasoning formula can vary by country, so the ingredient list on the specific pack is the best guide to its exact contents.
Do Ruffles Onion & Cheese Chips contain real cheese?
The cheese-flavoured seasoning may include cheese powder or other milk-derived ingredients, but the name does not mean the chips contain pieces of cheese. The recipe can vary by market, so the pack’s ingredient list gives the specific answer.
Why are Ruffles Onion & Cheese Chips ridged?
The ridges give Ruffles Onion & Cheese Chips their distinctive crunch and help the seasoning cling to the surface. They also make the chips sturdy enough for dipping, compared with a thin, flat crisp.
Are Ruffles Onion & Cheese Chips salty?
Yes, Ruffles Onion & Cheese Chips are high in sodium. If you are limiting salt, put a small portion in a bowl rather than eating straight from the bag, which makes it easier to keep track.
How should you store Ruffles Onion & Cheese Chips after opening?
Seal the opened bag of Ruffles Onion & Cheese Chips tightly, or transfer the chips to an airtight container. Keep them in a cool, dry place; exposure to air and moisture makes them lose their crunch.
What dip goes well with Ruffles Onion & Cheese Chips?
A cool sour-cream dip, plain yogurt dip or mild salsa pairs well with Ruffles Onion & Cheese Chips. Their onion-and-cheese seasoning is already bold, so a fresh, less salty dip balances the flavour.
Can Ruffles Onion & Cheese Chips cause weight gain?
Ruffles Onion & Cheese Chips do not cause weight gain on their own, but large portions can add a substantial amount of energy to your day. Serving some into a bowl instead of eating from the bag helps limit the portion.
Can you use Ruffles Onion & Cheese Chips in recipes?
Yes, crushed Ruffles Onion & Cheese Chips can add a crunchy topping to casseroles, salads or sandwiches. Their seasoning is already salty, so reduce added salt in the dish and add the chips near serving time to keep them crisp.
Can people with diabetes eat Ruffles Onion & Cheese Chips?
People with diabetes can eat Ruffles Onion & Cheese Chips, but the carbohydrates in a portion can affect blood glucose. A doctor or dietitian can help match the portion to your individual glucose targets and treatment plan.
Ruffles Onion & Cheese Chips Vitamins & Minerals
Vitamins
Vitamin E
1.43mg · 10% DV
B3
1.06mg · 7% DV
B6
0.1mg · 6% DV
B1
0.04mg · 3% DV
Minerals
Sodium
174mg · 8% DV
Copper
0.06mg · 7% DV
Potassium ⭐
218mg · 6% DV
Phosphorus
41mg · 6% DV
Ruffles Onion & Cheese Chips Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Ruffles Onion & Cheese Chips
To burn the 150 calories in 1 serving (medium) (28 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Ruffles Onion & Cheese Chips?
Ruffles Onion & Cheese Chips are ridged potato crisps coated in onion-and-cheese seasoning. The grooves give them a particularly crunchy bite and help the savoury coating cling to each crisp. They are a packaged snack rather than a traditional prepared dish.
They are commonly eaten straight from the bag at gatherings, during a film, or alongside a sandwich; a mild dip can balance the salty, savoury flavour. Nutritionally, they are an energy-dense fried potato snack, with substantial fat and carbohydrates, and the seasoning makes them high in sodium. For an easier-to-manage portion, tip some into a small bowl instead of snacking from the bag.
How Nutritious Is Ruffles Onion & Cheese Chips?
Nutrient density
Low
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Low
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Ruffles Onion & Cheese Chips Processed?
NOVA 4
Ultra-Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Ruffles Onion & Cheese Chips Contain Allergens?
Contains these allergens:
Which Diets Is Ruffles Onion & Cheese Chips Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Ruffles Onion & Cheese Chips Fat Profile
SATURATED
1.15g
MONOUNSATURATED
3.3g
POLYUNSATURATED
4.68g
Omega 6:3 ratio 143:1
Above the ideal 4:1 (143:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.