Potato Chips vs Guacamole: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Guacamole is generally healthier
Guacamole comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has fewer calories (150 vs 536), less sugar (1g vs 1.2g), less sodium (375mg vs 661mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Guacamole
150 kcal
More Protein
Potato Chips
6g
More Fiber
Potato Chips
5g
Less Sugar
Guacamole
1g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Potato Chips | Guacamole | Difference |
|---|---|---|---|
| Calories | 536kcal | 150kcal✓ | +386.0kcal |
| Protein | 6g✓ | 2g | +4.0g |
| Carbohydrates | 53g | 9g✓ | +44.0g |
| Fat | 33g | 13g✓ | +20.0g |
| Fiber | 5g | 5g | 0.0g |
| Sugar | 1.2g | 1g✓ | +0.2g |
| Sodium | 661mg | 375mg✓ | +286.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Potato Chips
Guacamole
Diet Compatibility
Potato Chips
Guacamole
When to Choose Potato Chips
- ✓Higher in protein (6g vs 2g)
- ✓More fiber (5g vs 5g)
Common Uses
When to Choose Guacamole
- ✓Lower in calories (150 vs 536)
- ✓Lower in carbs (9g vs 53g)
- ✓Less sugar (1g vs 1.2g)
- ✓Lower sodium (375mg vs 661mg)
Common Uses
Potato Chips vs Guacamole: Nutritional Analysis
Potato Chips is more calorie-dense at 536 calories per 100g compared to 150 for Guacamole, a difference of 386 calories. On the protein front, Potato Chips delivers more with 6g per 100g versus 2g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Potato Chips and Guacamole tell different nutritional stories. Potato Chips provides 53g of carbohydrates, 33g of fat, and 5g of fiber per 100g, while Guacamole contains 9g carbs, 13g fat, and 5g fiber. Sugar content also differs: Potato Chips contains 1.2g while Guacamole has 1g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Guacamole is the lower-calorie choice at 150 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Potato Chips provides more protein (6g/100g), supporting muscle repair and growth.
- For sustained energy: Potato Chips offers more fiber (5g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Potato Chips or Guacamole?
Potato Chips has more calories with 536 kcal per 100g, compared to Guacamole with 150 kcal. That's a difference of 386 calories per 100g serving.
Is Potato Chips healthier than Guacamole?
Based on our nutritional analysis, Guacamole is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Guacamole has 150 calories, 2g protein, and 5g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Potato Chips and Guacamole?
Potato Chips has more protein with 6g per 100g, compared to Guacamole with 2g. Potato Chips provides 4.0g more protein per 100g serving.
Which is better for weight loss, Potato Chips or Guacamole?
For weight loss, Guacamole is the better choice with only 150 calories per 100g compared to 536 calories in Potato Chips. Guacamole also offers 5g of fiber per 100g, which helps you feel fuller longer.
Does Potato Chips or Guacamole have fewer carbs?
Guacamole has fewer carbs with 9g per 100g, compared to Potato Chips with 53g. If you're following a low-carb diet, Guacamole is the better option with 44.0g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.