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Ridged potato chips with onion and cheese flavor, savory high-sodium snack
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 pack (whole) of Ruffles onion cheese potato chips (107 g) has 578 calories. That works out to 540 calories per 100 g. It contains 56.7 g of carbs, 7 g of protein, 36.4 g of fat and 4.5 g of fiber. Its 1284 mg of Potassium covers 38% of the Daily Value. Its glycemic index is 56 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 pack (whole) · 107 g
578
KCAL / 107G
Carbs
56.7g
· 21% DV
Protein
7g
· 14% DV
Fat
36.4g
· 47% DV
Fiber
4.5g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 39% · Protein 5% · Fat 56%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 578 kcal | |
| Total fat | 36.4 g | 47% |
| Saturated fat | 9.84 g | 49% |
| Trans fat | 0.11 g | |
| Sodium | 770 mg | 33% |
| Total carbohydrate | 56.7 g | 21% |
| Fiber | 4.5 g | 16% |
| Protein | 7 g | 14% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 pack (whole) | 107 g | 578 kcal |
| 1 ounce (small) | 28 g | 151 kcal |
| 1 serving (medium) | 30 g | 162 kcal |
| 1 cup (whole) | 38 g | 205 kcal |
| 1 pack (small) | 50 g | 270 kcal |
| 2 cup (double) | 76 g | 410 kcal |
| 100 g | 100 g | 540 kcal |
| 1 pack (large) | 150 g | 810 kcal |
Calculated from 540 calories per 100 g.
Ruffles onion cheese potato chips are made from potato slices, oil, and onion-and-cheese-flavoured seasoning. The seasoning may contain milk-derived ingredients, and the exact ingredients can vary between countries and product versions.
The cheese flavour in Ruffles onion cheese potato chips does not necessarily mean they contain a large amount of real cheese. Their seasoning may include dairy-derived cheese ingredients, but the specific formulation can differ by market.
No, Ruffles onion cheese potato chips are generally savoury rather than hot. Their flavour is centred on onion and cheese seasoning, though the seasoning strength can vary between versions sold in different countries.
Ruffles onion cheese potato chips are generally fried, not a baked-chip variety. Production can differ for special versions, so use the package description if you are buying a particular product marketed as baked.
The ridges give Ruffles onion cheese potato chips their distinctive thicker, crunchy texture. They make the chips feel different from flat-cut crisps, but the ridged shape itself does not change the onion-and-cheese seasoning.
No, Ruffles onion cheese potato chips have a cheese note that sour cream and onion varieties do not necessarily share. Both can taste of onion, but the creamy tang and seasoning balance are different.
Seal an opened bag of Ruffles onion cheese potato chips tightly and keep it in a cool, dry place. Exposure to air and moisture quickly dulls their crunch, so avoid leaving the bag open.
You can sometimes restore some crunch to Ruffles onion cheese potato chips by warming them briefly in a single layer in the oven. Watch them closely to prevent burning, and discard chips that are damp or spoiled.
Ruffles onion cheese potato chips can be an occasional snack for children, but their salty, energy-dense nature makes them a poor substitute for everyday nourishing foods. Supervise young children while they eat to reduce choking risk.
Ruffles onion cheese potato chips go well with sandwiches or a simple dip. Plain yogurt-based dip and fresh vegetables can balance their strong, salty seasoning when you serve them as a snack.
Vitamins
Vitamin E
3.42mg · 23% DV
B6
0.34mg · 20% DV
B3
2.57mg · 16% DV
B1
0.13mg · 11% DV
Minerals
Potassium ⭐
1284mg · 38% DV
Sodium
770mg · 33% DV
Phosphorus
161mg · 23% DV
Copper
0.15mg · 17% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 578 calories in 1 pack (whole) (107 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.
Ruffles onion cheese potato chips are ridged potato slices that are fried and coated with onion-and-cheese seasoning. Their deep grooves give them a sturdy crunch, while the flavour is savoury, salty and distinctly oniony, with a cheesy note.
They are commonly eaten straight from the bag as a casual snack, served alongside sandwiches or dips, or shared at parties and while watching a film. Like other potato chips, they are energy-dense: 100 g provides 540 calories, with much of that energy coming from fat and carbohydrates. For an easy portion check, pour some into a bowl rather than snacking from the whole pack.
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.
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.
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.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
9.84g
MONOUNSATURATED
14.45g
POLYUNSATURATED
8.99g
Omega 6:3 ratio 92.8:1
Above the ideal 4:1 (92.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.