Ruffles Cheddar and Sour Cream: Calories, Nutrition Facts, and Health Benefits (2026)
1 oz of Ruffles has 160 calories, 1 g fiber and 0 mg vitamin C. Full ruffles cheddar and sour cream nutrition facts per serving and per 100 g, by goal, with blood-sugar and comparison data.
Ruffles Cheddar and Sour Cream contains 160 calories per 1 oz serving, which is approximately 11 chips. Each serving has 2 g of protein, 15 g of carbohydrates, 1 g of fiber, and 10 g of fat, including 1.5 g of saturated fat.
This page provides a comprehensive overview of Ruffles Cheddar and Sour Cream, detailing its nutritional profile and health implications. It covers the calories, macronutrients, and how it fits into various dietary goals.
Ruffles Cheddar and Sour Cream Nutrition Facts (Per Serving and Per 100 g)
The following nutrition facts table outlines the key nutritional components of Ruffles Cheddar and Sour Cream per serving.
Values are for 1 oz, about 11 chips (28 g).
| Nutrient | Per Serving | Per 100 g | % Daily Value (per serving) |
|---|---|---|---|
| Calories | 160 | 571 | 8% |
| Protein | 2.0 g | 7.1 g | 4% |
| Carbohydrates | 15.0 g | 53.6 g | 5% |
| Fiber | 1.0 g | 3.6 g | 4% |
| Sugar | 1.0 g | 3.6 g | - |
| Fat | 10.0 g | 35.7 g | 13% |
| Vitamin C | 0.0 mg | 0.0 mg | 0% |
| Potassium | 280 mg | 1000 mg | 6% |
| Saturated Fat | 1.5 g | 5.4 g | 8% |
| Sodium | 210 mg | 750 mg | 9% |
About 38% of ruffles cheddar and sour cream calories come from carbohydrates, 5% from protein and 57% from fat.
Ruffles Cheddar and Sour Cream by Health Goal
The by-goal ratings section evaluates how Ruffles Cheddar and Sour Cream aligns with common dietary objectives.
| Goal | Rating | Why |
|---|---|---|
| Weight loss | Fair | 160 calories per serving; calorie-dense at 571 cal per 100 g, so keep portions small |
| Blood sugar / diabetes | Good | Glycemic load of about 8 per serving |
| Immunity | Fair | Not a significant source of immune-supporting nutrients |
| Digestion | Fair | 1 g fiber per serving |
| Heart health | Fair | A processed, low-nutrient food; best eaten in moderation |
| Muscle gain | Fair | Low in protein (2 g per serving) |
Ruffles Cheddar and Sour Cream and Blood Sugar
Glycemic index: 56. Glycemic load: 8 per serving.
Ruffles Cheddar and Sour Cream has a glycemic index of about 56 and a glycemic load of around 8 per serving. Eating it with protein, fat or fiber slows the rise.
How Ruffles Cheddar and Sour Cream Compares to Other Snacks
In the comparison table, Ruffles Cheddar and Sour Cream is assessed against other popular snack options.
| Snack (per 100 g) | Calories | Protein (g) | Fat (g) | Sodium (mg) |
|---|---|---|---|---|
| Ruffles Cheddar and Sour Cream | 571 | 7.1 | 35.7 | 750 |
| Lay's Classic Potato Chips | 571 | 7.1 | 35.7 | 607 |
| Doritos Nacho Cheese | 536 | 7.1 | 28.6 | 750 |
| Fritos Corn Chips | 571 | 7.1 | 35.7 | 607 |
Ruffles Cheddar and Sour Cream Myths, Checked
Ridged chips hold less oil , False. The ridges hold more seasoning and oil, not less.
Flavored chips have real cheese benefits , Misleading. The cheddar and sour cream are mostly powdered flavoring.
How to Track Ruffles Cheddar and Sour Cream
Snacks are among the easiest foods to underestimate, since the portion people pour is usually bigger than the label serving, so weighing ruffles cheddar and sour cream beats eyeballing the bag. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log ruffles cheddar and sour cream accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.
For related references, see every popular snack ranked by calories, protein and satiety, every chip and snack ranked by calories, and best low-calorie snacks ranked.
Sources
Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.
Frequently Asked Questions (FAQ)
How many calories are in 1 oz of Ruffles?
How many calories are in 1 oz of Ruffles? There are 160 calories in a 1 oz serving of Ruffles Cheddar and Sour Cream, which is about 11 chips.
Is ruffles cheddar and sour cream good for weight loss?
Is Ruffles cheddar and sour cream good for weight loss? While Ruffles Cheddar and Sour Cream can be enjoyed in moderation, they are not specifically designed for weight loss due to their calorie and fat content.
Can people with diabetes eat ruffles cheddar and sour cream?
Can people with diabetes eat Ruffles cheddar and sour cream? People with diabetes can consume Ruffles Cheddar and Sour Cream, but they should be mindful of the glycemic index of 56 and the overall carbohydrate content.
How much fiber is in ruffles cheddar and sour cream?
How much fiber is in Ruffles cheddar and sour cream? Each serving of Ruffles Cheddar and Sour Cream contains 1 g of dietary fiber.
Is ruffles cheddar and sour cream high in sugar?
Is Ruffles cheddar and sour cream high in sugar? Ruffles Cheddar and Sour Cream contains 1 g of sugar per serving, which is relatively low.
Are Ruffles healthier than regular chips?
Are Ruffles healthier than regular chips? Ruffles Cheddar and Sour Cream have similar nutritional profiles to regular chips, but the added flavoring may impact their overall healthiness.
Key Takeaways
- Ruffles Cheddar and Sour Cream has 160 calories per 1 oz serving.
- Each serving contains 2 g of protein and 15 g of carbohydrates.
- There is 1 g of fiber and 1 g of sugar in each serving.
- The fat content is 10 g, including 1.5 g of saturated fat.
- Sodium content is 210 mg per serving.
- The glycemic index is about 56, indicating a moderate impact on blood sugar.
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