Are Fritos Gluten Free? (Hint: the Answer is YES!)


Are Fritos Gluten Free

Fritos, one of America’s beloved snack foods. Crispy, crunchy, salty corn chips are perfect for tailgating, dipping, and enjoying with a sandwich, but are they safe for those following a gluten-free diet?

Yes, traditional Fritos chips are certified gluten-free. In fact, four Fritos varieties are actually listed as 100% gluten-free, including original, lightly salted, reduced fat, and scoops. The best gluten-free alternatives to Fritos include PipSnacks PipCorn Sea Salt Heirloom Corn Dippers, Siete Grain Free Tortilla Chips, Pulp Chips Barbecue, and WildRoots Red Quinoa Chia Tortilla Chips.  

Now that we know we can indulge in these salty chips without being concerned about gluten, let’s take a closer look into what Fritos are and if they are healthy for us. 

What Are Fritos?

Fritos is a popular American food brand associated with their line of corn chips. With its original recipe purchased in 1932 from a small café in San Antonio, Texas, their corn chips are made of nothing but corn, corn oil and salt. In 1961, Fritos teamed up with Lays, forming Frito-Lays Inc. Four years later it merged with Pepsi-Cola to form PepsiCo [1].

Now one of the largest snack brands in the United States, well known by most, Fritos can be found in groceries stores, cafes, delis, gas stations and anywhere in between. Their 3-ingredient corn chips are a popular snack for tailgating, picnics, parties, kid’s lunchboxes, and just general snacking.

Are Fritos Healthy?

Fritos corn chips contain a high amount of fat, at about 10 grams per serving. A lot of this is attributed to their corn oil, the second item on their ingredients list. Because of their high fat content, they are also calorie dense. Their original brand contains about 160 calories per serving. Given that Fritos are a popular chip for dipping, these calories can add up quickly.

A high calorie diet, specifically one from processed snack foods, such as Fritos, can increase your risk for obesity, heart disease and diabetes, among other various chronic conditions. Fritos-Lay did create a reduced fat variety for those looking for a lighter option. These corn chips contain about 40% less fat than their original variety, at 6g per serving [2].

Despite their lower fat option, Fritos are still a highly processed food. Highly processed foods often contain high amounts of sodium, and these corn chips are no exception. Fritos original and reduced fat varieties contain 170mg per serving. The Food and Drug Administration’s (FDA) general guidelines for sodium include a Daily Value (DV) under 2300mg a day. The 170mg of sodium present in Fritos represents about 7% of the total DV [3].

Although it may not seem like a lot, according to the Center for Disease Control and Prevention (CDC), American’s get 40% of their sodium intake from salty snack foods such as these. Other common foods on this list include crackers, chips, deli meat, pizza, soups, pasta dishes and burgers. Frito-Lay eventually created a lightly salted variety that contains only 80mg of sodium per serving, cutting the salt content by over half for those who are trying to limit additional sodium in their diet. Their Scoops! Variety also contains slightly less salt than the original, at about 110mg per serving.

Are Fritos Fried?

If you have found yourself wondering how Fritos makes their corn chips taste so much different than standard tortilla chips made from corn, you are not alone. Fritos deep fries their cornmeal, which results in an airy, crispy texture different from most of the other corn chip brands. Unfortunately, this is also what makes it a lot more fat and calorie dense.

Nutrition Facts for Fritos

Fritos Original Corn Chips

Ingredients:

  • Corn
  • Corn oil
  • Salt

Nutrition Facts (per 32 chips):

  • Calories 160
  • Fat 10g
  • Saturated fat 1.5g
  • Sodium 170mg
  • Carbohydrates 16g
  • Sugar 0g
    • Added sugar 0g
  • Fiber 1g
  • Protein 2g

Fritos Lightly Salted Corn Chips

Ingredients:

  • Corn
  • Corn oil
  • Salt

Nutrition Facts (per 34 chips):

  • Calories 160
  • Fat 10g
  • Saturated fat 1.5g
  • Sodium 80mg
  • Carbohydrates 16g
  • Sugar 0g
    • Added sugar 0g
  • Fiber 1g
  • Protein 2g

Fritos Reduced Fat Original Corn Chips

Ingredients:

  • Corn
  • Corn oil
  • Salt

Nutrition Facts (per 34 chips):

  • Calories 140
  • Fat 6g
  • Saturated fat 1g
  • Sodium 170mg
  • Carbohydrates 20g
  • Sugar 0g
    • Added sugar 0g
  • Fiber 2g
  • Protein 2g

Fritos Scoops! Corn Chips

Ingredients:

  • Whole corn
  • Corn
  • Corn oil
  • Salt

Nutrition Facts (per 32 chips):

  • Calories 160
  • Fat 10g
  • Saturated fat 1.5g
  • Sodium 110mg
  • Carbohydrates 16g
  • Sugar 0g
    • Added sugar 0g
  • Fiber 1g
  • Protein 2g

Healthy Gluten-Free Alternatives to Fritos Corn Chips

WildRoots Red Quinoa Chia Premium Tortilla Chips

WildRoots Red Quinoa Chia Chips 16 oz. (pack of 4) A1 Organic, gluten-free, non-GMO, whole grain and great for dipping, WildRoots red quinoa chia premium tortilla chips are a great alternative to Fritos. Made with whole grains, slightly lower in fat and sodium and higher in fiber, they are tasty and simple.

Ingredients:

  • Organic whole grain corn flour
  • Organic high oleic sunflower oil
  • Organic cane sugar
  • Organic long grain brown rice flour
  • Organic flaxseeds
  • Organic red quinoa
  • Organic chia seeds
  • Sea salt
  • Organic beet powder (for color)
  • Organic quinoa
  • Organic natural flavor

Nutrition Facts (per 7 chips):

  • Calories 130
  • Fat 7g
  • Saturated fat 0.5g
  • Sodium 85mg
  • Carbohydrates 16g
  • Sugar 0g
    • Added sugar 0g
  • Fiber 2g
  • Protein 2g

Pulp Chips Barbecue

Non-GMO, 100% vegan, gluten-free, grain free and paleo friendly, Pulp Chips in barbeque flavor are a great alternative to Fritos non-gluten friendly options, such as their chili cheese and honey BBQ twists variety. These chips are packed full of fiber, making them a lot more filling compared to standard corn chips while still maintaining a great taste.

Ingredients:

  • Juice pulp
    • Celery
    • kale
  • Sunflower oil and/or safflower oil
  • Cassava flour
  • Tapioca flour
  • Okara flour (a byproduct of tofu production)
  • White vinegar
  • Chia seeds
  • Barbeque seasoning
    • Salt
    • Dehydrated lucuma fruit
    • Tomato powder
    • Chipotle powder
    • Spice
    • Dehydrated onion
    • Dehydrated garlic

Nutrition Facts (per 1-ounce):

  • Calories 140
  • Fat 8g
  • Saturated fat 1g
  • Sodium 160mg
  • Carbohydrates 17g
  • Sugar 0g
    • Added sugar 0g
  • Fiber 5g
  • Protein 2g

Siete Grain Free Tortilla Chips Nacho

Siete Grain Free Tortilla Chips | Gluten Free Chips | Paleo & Vegan Snacks | Non GMO | Nacho, 5 Ounce (Pack of 6) Certified gluten-free, paleo and vegan friendly, non-GMO Siete grain free tortilla chips in Nacho flavor are great for replacing corn chips and other tortilla chip varieties without sacrificing flavor. Similar in nutrition composition to Fritos, yet made with more wholesome ingredients and a touch more fiber, these chips will compliment dips and casseroles or curb your hunger as an afternoon snack.

Ingredients:

  • Cassava flour
  • Avocado oil
  • Coconut flour
  • Nutritional yeast
  • Tomato powder
  • Ground chia seed
  • Sea salt
  • Citric acid
  • Jalapeño powder
  • Onion powder
  • Garlic powder
  • Serrano powder

Nutrition Facts (per 1-ounce):

  • Calories 130
  • Fat 7g
  • Saturated fat 1g
  • Sodium 125mg
  • Carbohydrates 19g
  • Sugar 1g
    • Added sugar 0g
  • Fiber 3g
  • Protein 1g

Public Goods Tortilla Chips

Non-GMO, organic, gluten-free, and vegan friendly, Public Goods tortilla chips are similar to Fritos with their limited ingredients. Made with nothing but organic white corn flour, oil and sea salt, these chips are lower in sodium and fat but full of flavor.

Ingredients:

  • Organic white corn flour
  • Organic vegetable oil
    • Organic sunflower and/or safflower oil
  • Sea salt

Nutrition Facts (per 1-ounce):

  • Calories 140
  • Fat 7g
  • Saturated fat 1g
  • Sodium 115mg
  • Carbohydrates 18g
  • Sugar 0g
    • Added sugar 0g
  • Fiber 2g
  • Protein 2g

PipSnacks PipCorn Sea Salt Heirloom Corn Dippers

Pipcorn, Heirloom Corn Dippers Sea Salt, 9.25 Ounce Gluten free and vegan friendly, PipSnacks PipCorn dippers are more nutrient dense than Fritos, higher in fiber and lower in sodium. Made with stoneground heirloom corn, their dippers are a wonderful whole grain option to add to your dipping arsenal.

Ingredients:

  • Stoneground heirloom corn
  • Sunflower oil
  • Sea salt

Nutrition Facts (per 1-ounce):

  • Calories 140
  • Fat 10g
  • Saturated fat 1g
  • Sodium 110mg
  • Carbohydrates 14g
  • Sugar 0g
    • Added sugar 0g
  • Fiber 3g
  • Protein 2g

Sana Himalayan Pink Salt and Coconut Flour Tortilla Chips

The Real Coconut Gluten Free Coconut Flour Tortilla Chips 5.5oz (Himalayan Pink Salt) Kosher, vegan, gluten-free, non-GMO, and USDA organic, Sana Himalayan pink salt and coconut flour tortilla chips are an excellent grain-free and gluten-free option. Made with wholesome ingredients these chips are wonderful for dipping. However, because of their sodium and saturated fat content, they should be eaten in moderation.

Ingredients:

  • Coconut flour
  • Cassava starch
  • Coconut oil
  • Sea salt
  • Himalayan pink salt
  • Xanthan gum

Nutrition Facts (per 14 chips):

  • Calories 130
  • Fat 8g
  • Saturated fat 7g
  • Sodium 320mg
  • Carbohydrates 16g
  • Sugar 2g
    • Added sugar 0g
  • Fiber 5g
  • Protein 2g

Related Questions

Are Fritos Vegan?

Fritos original flavors are vegan friendly and contain no animal products. Their newer flavors, such as Chili Cheese and Flamin’ Hot varieties are not considered vegan-friendly. It’s important for those with allergies or dietary preferences to always read food labels for ingredients and allergy information.

Do Fritos Expire?

When unopened, Fritos have a relatively long shelf life that will be printed on the package. Generally, they may last 1-2 months after the date, but it’s best to try and consume within that time frame for best quality. Once opened, corn chips should last 1-2 weeks if sealed tightly and stored in a cool, dry place.

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Meghan Stoops

Meghan Stoops is a Registered Dietitian and Licensed Nutritionist born and raised in San Jose, California. Growing up she struggled with disordered eating and poor self-image. On a journey to learn to love herself, she discovered a passion for nutrition and dietetics. Dedicated to helping others learn the healing powers of food, Meghan uses the platform of writing to help make nutrition simple for everyone.

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