Are Tortilla Chips Keto-Friendly?

Are Tortilla Chips Keto-Friendly?

What better way to watch the Super Bowl than with a plate full of tortilla chips, right? And with salsa on the side, your tummy is really up for something good. But is it okay to eat tortilla chips if you're on the ketogenic diet? Or will this snack kick you out of ketosis?

It's important to know whether it's okay to eat tortilla chips on the keto diet or not. Otherwise, you might just mess up your weight loss journey without you knowing it.

Nutritional Content of Tortilla Chips 

The best way to know if a food is keto-approved or not is by simply knowing what it is or what's in it. 

Tortilla chips are basically corn tortillas cut into wedges and then fried. Some prefer baking it, but most like it fried.

Corn tortillas, on the other hand, are made of corn, vegetable oil, water, and salt. 

How the tortilla chip is prepared has an impact on its nutritional makeup. For example, baked tortilla chips may have lesser oil than fried ones. 

The kind of corn used is also a factor to consider. And lastly, the number of carbs, calories, fat, and sodium in tortilla chips vary per brand. 

Here's the nutritional data of tortilla chips according to the US Department of Agriculture:

Baked Tortilla Chips / 100 grams

Calories: 465

Total Fat: 15 grams

Net carbs: 76 grams

Fiber: 6 grams

Protein: 9 grams

White Corn Tortilla Chips / 100 grams

Calories: 489

Total Fat: 23 grams

Net carbs: 61 grams

Fiber: 5 grams

Protein: 8 grams

Yellow Corn Tortilla Chips / 100 grams

Calorie: 499

Total fat: 23 grams

Net Carbs: 62 grams

Fiber: 5 grams

Protein: 7 grams

Kellogg's BeANatural Original / 12 chips (28 grams)

Calories: 136 

Total Fat: 7 grams

Net carbs: 9 grams

Fiber: 4 grams

Protein: 6 grams

Are Tortilla Chips Keto-Friendly?


Now that we've already gone through the nutritional data of tortilla chips, it's time that we finally give an answer to the question: are tortilla chips keto-friendly?

Unfortunately, no. Tortilla chips are not keto-friendly. 

They're crunchy, thin, and salty... really, it's easy to overeat tortilla chips. Oh, and let's not forget how delicious they get when dipped in salsa! 

However, half a cup of tortilla chips is loaded with a whopping 60 to 70 grams of net carbs, and that's way too much carbs to consume in a day. 

Most keto dieters limit themselves to consuming only 20 grams of carbs per day. And if you're holding on to the same limit, then tortilla chips are a big no-no!

Eating way too many carbs in just one sitting will not only slow down the slimming process, but it can also ruin your entire journey. In fact, it can make you fatter than it would make you slimmer. 

So if you don't want that to happen, you best avoid tortilla chips. 

Tortilla Chips Alternatives

The good news is that there are several tortilla chips alternatives that are just as crunchy and as tasty. Have you ever considered trying radish chips? 

Or how about cucumber chips? If neither sounds appealing to you, how about kale chips? 

Get the full recipes here

Final Thoughts

Tortilla chips are a great snack, but because of their high carb content, you must avoid in while you're on the keto diet.

Otherwise, you might just kick yourself out of ketosis... and that's the last thing you want to happen. 

About the Author

Ryan is a personal trainer, athlete, health enthusiast, and entrepreneur. He is researching and expanding his knowledge about the ketogenic diet. He spends most of his time writing content about his new learnings of the ketogenic diet and shares it on Ketogenic Supplement Reviews. You can find me on: Facebook, Twitter and Pinterest.