Corn chips are a popular snack enjoyed for their satisfying crunch and versatility. While they are undeniably tasty, it’s crucial to consider the nutritional aspects associated with indulging in this beloved treat. Understanding the nutritional content of corn chips allows for a more informed approach to consumption, promoting a balanced and mindful approach to snacking. In this article, we will study nutrition in corn chips, shedding light on both the positive and cautionary aspects. Additionally, we’ll provide a delightful homemade corn chip recipe, offering an opportunity to enjoy this snack in a way that aligns with personal health goals and preferences.

Nutrition in corn chips per 100g

Sure, here’s a general breakdown of the nutrition content in corn chips per 100 grams:

Nutrition in corn chips

  • Calories: ≈ 500 kcal
  • Protein:  ≈ 6-7 grams
  • Total Fat: 25-30 grams
  • Saturated Fat: 3-4 grams
  • Trans Fat: 0 gram
  • Carbohydrates: 60-65 grams
  • Dietary Fiber:  ≈ 5 grams
  • Sugars: Varies, but often minimal
  • Cholesterol: 0 milligram
  • Sodium: 200-400 milligrams
  • Vitamins: C
  • Minerals: Iron, Calcium

It’s important to note that the actual nutrition content in corn chips can vary depending on the brand and specific product. Additionally, moderation is key, as corn chips can be high in calories and may contain added ingredients like salt and fats.

Corn Chips Recipes

Recipe for Corn Chips Salad

Certainly! Here’s a simple and delicious corn chip salad recipe for you to try:

Corn Chip Salad

  • 2 cups shredded lettuce
  • one cup diced tomatoes
  • 1 cup diced bell peppers (any color)
  • Only 1 cup black beans, drained and rinsed
  • 1 full cup of corn kernels
  • 1/2 cup diced red onions
  • 1 cup shredded cheddar cheese
  • 1 cup crushed corn chips (like tortilla chips)
  • 1/4 cup chopped fresh cilantro
For the Dressing
  • 1/4 cup sour cream
  • 2 tablespoons mayonnaise
  • Only 1 tablespoon lime juice
  • 1 teaspoon taco seasoning
  • Salt and pepper to taste

1. Prepare the Salad: In a large salad bowl, combine shredded lettuce, diced tomatoes, diced bell peppers, black beans, corn kernels, diced red onions, shredded cheddar cheese, and crushed corn chips.

2. Make the Dressing: In a small bowl, whisk together sour cream, mayonnaise, lime juice, taco seasoning, salt, and pepper until well combined.

3. Assemble the Salad: Pour the dressing over the salad and gently toss until all ingredients are coated evenly.

4. Garnish: Sprinkle chopped cilantro over the top for a burst of freshness.

5. Serve: Serve immediately as a side dish or add grilled chicken or shrimp for a complete meal.

Enjoy this flavorful and crunchy corn chip salad! Feel free to customize it by adding avocado, olives, or your favorite dressing.

Recipes with Fritos Corn Chips

Certainly! Fritos corn chips can add a delicious crunch to a variety of dishes. Here are a few recipes that incorporate Fritos:

1-Fritos Corn Chips

  • 1 pound ground beef
  • Just 1 onion, finely chopped
  • 1 can (15 ounces) chili beans, undrained
  • 1.0 can (15 ounces) tomato sauce
  • 1 can (14.5 ounces) diced tomatoes, undrained
  • 1 packet chili seasoning
  • 2 cups shredded cheddar cheese
  • Fritos corn chips for topping

1. In a large skillet, brown the ground beef and onion until the meat is cooked through and the onion is translucent.

2. Drain excess grease, then add chili beans, tomato sauce, diced tomatoes, and chili seasoning to the skillet. Simmer for 15-20 minutes.

3. Preheat your oven to 350°F (175°C).

4. Transfer the chili mixture to a baking dish. Shake ragged cheddar cheese over the top.

5. Roast in the oven until the cheese is liquefied and foamy.

6. Serve the chili over a bed of Fritos corn chips. Enjoy the crunch!

2- Fritos Chicken Casserole

  • 2 cups cooked and shredded chicken
  • 1 10.5 ounces emulsion of chicken soup
  • Exact 1 cup sour cream
  • The 1 can cubed green chilies, shattered
  • 1 15 ounces black beans, shattered and washed
  • 2 cups shredded Mexican blend cheese
  • 2 cups Fritos corn chips, crushed

1. Preheat your oven to 350°F (175°C).

2. In a large bowl, mix shredded chicken, cream of chicken soup, sour cream, diced green chilies, and black beans.

3. Spread the mixture evenly in a baking dish.

4. Top the casserole with shredded cheese and crushed Fritos corn chips.

5. Roast for 25-30 minutes

6. Serve warm and enjoy the cheesy and crunchy goodness!

These recipes offer a tasty way to incorporate Fritos corn chips into your meals. Feel free to customize the ingredients to suit your taste preferences!

Homemade Corn Tortilla Chips Recipe

Certainly! Making homemade corn tortilla chips is easy and allows you to customize the seasoning to your liking. Here’s a simple recipe:

Homemade Corn Tortilla Chips

  • Corn tortillas (white or yellow)
  • Cooking spray or vegetable oil
  • Salt, to taste (optional)
  • Additional seasonings (optional): chili powder, cumin, paprika, garlic powder, etc.

1. Preheat the Oven: Preheat your oven to 350°F (175°C).

2. Prepare the Tortillas: Stack the corn tortillas and cut them into triangles or desired chip shapes.

3. Arrange on Baking Sheets: Place the tortilla pieces in a single layer on baking sheets. You may need to do this in batches, depending on the size of your baking sheets.

4. Spray or Brush with Oil: Lightly spray or brush both sides of the tortilla pieces with cooking spray or vegetable oil. This helps them crumbly up in the stove.

5. Seasoning (Optional): If you like, sprinkle the tortilla pieces with salt and any additional seasonings you desire. Common choices include chili powder, cumin, paprika, or garlic powder.

6. Bake in the Oven: Roast in the heat up oven for 10-12 minutes

7. Cool and Serve: Allow the homemade tortilla chips to cool on the baking sheets for a few minutes. They will endure to crusty up as they calm.

8. Enjoy: Serve the homemade corn tortilla chips with your favorite salsa, guacamole, or dip. Enjoy the fresh and flavorful crunch!


In the world of snacks, corn chips hold a special place for their unmistakable taste and satisfying crunch. As we’ve examined the nutritional profile of corn chips, it becomes evident that while they contribute to our dietary landscape, moderation is key. The awareness of factors such as calorie content, fats, and sodium empowers individuals to make mindful choices about their snacking habits. Moreover, our homemade corn chip recipe offers a delightful alternative, allowing for a more controlled and customizable approach to this classic treat. Whether enjoyed occasionally or as a part of a well-balanced diet, understanding the nutrition in corn chips provides a foundation for making informed choices in pursuit of a healthier lifestyle.