Onion Chips Nutrition Facts: Calories, Macros & Health Benefits

Q: "How many calories are in onion chips?"

"Onion Chips contain 536 calories per 100g, or approximately 107-160 calories per typical 20-30g serving depending on portion size."

Q: "Are onion chips good for weight loss?"

"While they are not the lowest-calorie snack option, onion chips can fit into a weight loss plan when eaten in controlled portions, especially since their 4g fiber content per 100g helps promote satiety."

Q: "How much sodium is in onion chips?"

"Onion Chips contain 650mg of sodium per 100g, which represents 28% of the recommended daily value, so they are moderately high in salt and should be balanced with lower-sodium foods."

Q: "Are onion chips keto-friendly?"

"No, onion chips are not ideal for keto diets since they are high in carbohydrates (53g per 100g) and would quickly consume your daily carb allowance on a ketogenic eating plan."

Q: "How should I store onion chips to keep them fresh?"

"Onion Chips are best stored in an airtight container or sealed bag in a cool, dry place away from moisture and direct sunlight to maintain their crispness and prevent them from becoming stale."

Summary: 100g of onion chips contains 536 calories, 6g protein, 53g carbs, and 34g fat. Onion Chips are a good source of sodium.

Onion Chips - nutrition facts and calorie information

Nutrition Facts — per 100g

53.0g

Carbs

6.0g

Protein

34.0g

Fat

Nutrient	Amount	% Daily Value
Calories	536 kcal	27%
Protein	6.0g	12%
Carbohydrates	53.0g	19%
Total Fat	34.0g	44%
Fiber	4.0g	14%
Sodium	650.0mg	28%

Are Onion Chips Good for You?

Onion Chips are a moderately nutritious snack option that provide decent fiber (4g per 100g, 14% DV) and protein (6g, 12% DV), though they are relatively high in fat and sodium. With 34g of total fat per 100g serving (44% DV) and 650mg sodium (28% DV), they’re best enjoyed in moderation as part of a balanced diet rather than as a daily staple.

Key Health Benefits of Onion Chips

Dietary Fiber Support — Containing 4g of fiber per 100g (14% of your daily value), onion chips can contribute to digestive health and help maintain steady blood sugar levels throughout the day.
Protein Content — At 6g of protein per 100g serving (12% DV), they are provide a modest amount of this essential macronutrient needed for muscle maintenance and repair.
Moderate Calorie Density — While they are calorie-dense at 536 kcal per 100g, a typical single-serving portion of onion chips is smaller, making them a reasonable choice for calorie-conscious snacking when portioned carefully.
Carbohydrate Energy — The 53g of carbohydrates per 100g (19% DV) supply quick energy, though they are best paired with protein or healthy fats to prevent rapid blood sugar spikes.

How Does Onion Chips Compare?

Onion Chips are similar in calorie content to potato chips but typically contain more fiber due to the onion base, making them a slightly more nutrient-dense choice. However, they are comparable in sodium and fat levels, so portion control remains equally important for both snacks.

Frequently Asked Questions

How many calories are in onion chips?

Onion Chips contain 536 calories per 100g, or approximately 107-160 calories per typical 20-30g serving depending on portion size.

Are onion chips good for weight loss?

While they are not the lowest-calorie snack option, onion chips can fit into a weight loss plan when eaten in controlled portions, especially since their 4g fiber content per 100g helps promote satiety.

How much sodium is in onion chips?

Onion Chips contain 650mg of sodium per 100g, which represents 28% of the recommended daily value, so they are moderately high in salt and should be balanced with lower-sodium foods.

Are onion chips keto-friendly?

No, onion chips are not ideal for keto diets since they are high in carbohydrates (53g per 100g) and would quickly consume your daily carb allowance on a ketogenic eating plan.

How should I store onion chips to keep them fresh?

Onion Chips are best stored in an airtight container or sealed bag in a cool, dry place away from moisture and direct sunlight to maintain their crispness and prevent them from becoming stale.

How to Track Onion Chips Nutrition with Gram

The Gram app makes tracking your onion chips intake effortless—simply use our AI food scanner to photograph your snack and instantly log it into your daily nutrition diary. You’ll get a complete breakdown of all nutrients including calories, fat, sodium, and fiber, helping you understand how they fit into your overall nutritional goals. Whether you’re managing weight, monitoring sodium intake, or balancing macros, Gram gives you the detailed insights you need at a glance.