Are Ritz Toasted Chips Healthy? Here Is The Answer

Ritz Toasted Chips are a popular snack made by the Ritz, a company known for their popular line of crackers.

These chips are usually square or rectangular in shape and are made primarily from unbleached enriched flour. These come in various flavors such as Original, Sour Cream & Onion, Cheddar, Veggie, etc.

And while these chips are oven baked and not fried, which sounds appealing, are Ritz toasted chips actually healthy?

Short answer: Ritz toasted chips are not healthy because they are made with processed flour, contain high fructose corn syrup and have low protein and fiber content. In addition, they are not gluten-free and some flavors contain artificial flavors or colors.

Read on to find out more about Ritz toasted chips, including their ingredients, protein, fiber, fat, sodium content, and more.

Read also: The Truth About Cape Cod Chips: Are They Healthy?

What are Ritz toasted chips made of?

Ritz toasted chips come in various flavors such as Original, Cheddar, Veggie, Ranch, Everything, and Sour cream & onion.

So the exact ingredients can vary depending on the flavor.

In general, Ritz toasted chips are made up of Unbleached enriched flour as the main ingredient. Only the Veggie flavor is made with whole wheat flour.

Unbleached enriched flour is a type of flour that goes through the refining processes (to remove impurities and improve its texture) without any bleaching agent or chemical.

During the refining process, the flour lost many of its nutrients. As a result, it is fortified with various nutrients such as iron and B vitamins.

However, despite the addition of these nutrients, unbleached enriched flour is still considered low in overall nutritional value.

Other ingredients that you may commonly find across many of the Ritz toasted chips flavor includes:

  • Vegetable oils (canola and/or soybean)
  • Corn starch (to enhance texture)
  • Sugar (to provide sweetness)
  • High fructose corn syrup (a sweetener)
  • Potato starch (to enhance the crispiness)
  • Leavening agents (to achieve light texture)
  • Salt (improves flavor and self-life)
  • Spices
  • Monosodium glutamate (a flavor enhancer)
  • Natural and artificial flavor

The two flavors (Cheddar and Veggie) of Ritz Toasted Chips contain artificial colors such as Red 40 Lake, Yellow 5 Lake, and Yellow 6 Lake.

Furthermore, the ingredients label also warns that these chips contain a bio-engineered food ingredient. This means these chips may not be suitable for those looking for non-GMO or organic options.

In short, the ingredients in Ritz toasted chips aren’t all that great and contain numerous bad ingredients.

How much sugar is in Ritz toasted chips?

Ritz toasted chips in bowl

Ritz toasted chips are low in sugar, with just 3 to 4g per serving, depending on the flavor.

That’s about 11% of the daily sugar limit for men and 16% for women.

The majority of the sugar in Ritz toasted chips is added.

If you are looking for a low-sugar snacking option, Ritz toasted chips are a suitable choice.

However, it’s worth noting that these chips contain High fructose corn syrup (HFCS), which has been linked to many health issues[1].

It’s best that you avoid food products containing High fructose corn syrup.

How much protein is in Ritz toasted chips?

Ritz toasted chips are low in protein, with just 2g per serving.

Protein is an essential part of a diet that plays a crucial role in various bodily functions, such as enzyme production and muscle development.

Unfortunately, Ritz Toasted Chips may not be the most suitable choice in terms of protein.

How much fiber is in Ritz toasted chips?

Ritz toasted chips are not a good source of fiber.

In fact, the majority of the flavors have no fiber.

The only flavors that contain fiber are Veggies and Everything. The Veggies flavor has 2g of fiber per serving, while the Everything flavor has 1g.

Why Ritz toasted chips are low in fiber? This is due to the use of unbleached enriched wheat flour. This flour loses its essential nutrients during the refining process, and fiber is one of them.

The Veggie flavor is made with whole wheat flour, and that’s why it has 2g of fiber.

Are Ritz toasted chips high in sodium?

Ritz toasted chips are moderate in sodium containing 210 to 290mg per serving, depending on the flavor.

That’s about 14 to 19% of the daily ideal sodium limit (1500mg) set by the American Heart Association.

Sodium is expected in crackers and is an essential part of the diet. However, too much of it can result in heart-related issues.

However, as long as you stick to just one serving of Ritz toasted chips, which are 13-14 chips, you don’t need to be worried about sodium.

But if you are limiting sodium in your diet, it’s best that you avoid or limit the consumption to a minimum.

Here is the table showing the sodium content of all Ritz toasted chips flavor.

Ritz toasted chips flavorSodium(mg)
Sour cream & onion280
Per serving

Are Ritz toasted chips gluten-free?

Ritz toasted chips are not gluten-free because they are made with unbleached enriched wheat flour.

Are Ritz toasted chips vegan?

Ritz toasted chips come in both vegan and non-vegan flavors.

The only flavors that are vegan include Original and Everything.

However, it’s worth noting that Ritz toasted chips contain sugar, which is not labeled as organic.

So there is a possibility that the sugar used may have been processed using animal bone char.

This may be a red flag, especially for strict vegans.

Are Ritz toasted chips better than regular potato chips?

Ritz toasted chips are oven-baked instead of fried, giving them a slightly healthier edge than traditional potato chips.

Due to being oven-baked, Ritz toasted chips contain less fat and calories than potato chips.

However, Ritz toasted chips are high in sodium and contain more sugar.

Here is the table comparing the nutritional value of Ritz toasted and other popular potato chips.

Ritz toasted (original)1304.532250
Lays (classic)2401513250
Pringles (original)150901150
Ruffles (original)16010<12150
Per serving

Final words

Ritz toasted chips might be tempting and irresistible to eat, but they are not a truly healthy option. There are various reasons for this, such as:

  • They are primarily made from processed flour. 
  • They are low in protein and fiber.
  • They are moderate in sodium.
  • They contain High fructose corn syrup.
  • They are not gluten-free.
  • Some of the flavors contain artificial flavors or colors.

While low-fat content can be seen as a positive attribute, it alone doesn’t make these chips worthy of including in your diet.

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Yatender is the founder of Investohealth! He provides thoroughly researched, unbiased reviews analyzing packaged foods' ingredients, nutrition, and health impacts. Join him on a quest for healthier, more informed eating habits.

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