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Ruffles Sour Cream & Onion
Photo: Open Food Facts contributors (CC BY-SA)

Potato chips

Ruffles Sour Cream & Onion

2 1/2 oz/70.8 g

Okay out of 100 Medium confidence
  • High in saturated fat
  • Contains seed oils
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Why it scores 50

Ruffles Sour Cream & Onion scores 50 out of 100 (Okay) under GoodSwap’s published rules. What moved the score most:

  1. Ultra-processed (NOVA 4, estimated): No NOVA group on file; estimated from 4 kinds of ultra-processing markers. Strong
  2. Saturated fat 5.4 g / 100 g: High in saturated fat. Strong
  3. Salt 1.3 g / 100 g: High in salt. Strong

Every line of the math is on The Receipt below, with its evidence tier and sources.

Better potato chips

The same kind of product, at least 10 points higher, sold in the US. Never paid placements.

The Receipt

Ruffles Sour Cream & Onion

START100

Ingredients

  • Vegetable oil (unspecified)
    Emerging High in omega-6 linoleic acid. [1][2][3][4]
  • Canola oil
    Emerging High in omega-6 linoleic acid. [1][2][3][4]
  • Soybean oil
    Emerging High in omega-6 linoleic acid. [1][2][3][4]
  • Sunflower oil
    Emerging High in omega-6 linoleic acid. [1][2][3][4]
  • Natural flavors
    Info "Natural flavor" is a legal category (21 CFR 101.22(a)(3)): flavor substances from spices, fruits, vegetables, meat, dairy or fermentation. [5][6]
  • Maltodextrin
    Info An additive class typical of ultra-processed foods (NOVA group 4). [6]
  • Monosodium glutamate (MSG)
    Strong The FDA considers MSG generally recognized as safe; some sensitive people report mild, short-lived symptoms after 3 g or more without food. [7][8][6]
  • Yeast extract
    Info An additive class typical of ultra-processed foods (NOVA group 4). [6]
  • Gum arabic (acacia)
    Info An ingredient class typical of ultra-processed foods (NOVA group 4). [6]
subtotal−13.5

Processing

  • Ultra-processed (NOVA 4, estimated)
    Strong No NOVA group on file; estimated from 4 kinds of ultra-processing markers. [6]
  • 4 kinds of ultra-processing markers
    Emerging Industrial additive classes found: flavor enhancer, flavoring, industrial sugar or starch hydrolysate and thickener, stabilizer or gelling agent. [6]
subtotal−22.5

Nutrition per 100 g

  • Sugars 7.1 g / 100 g
    Strong Contains some sugar. [9]
  • Saturated fat 5.4 g / 100 g
    Strong High in saturated fat. [10]
  • Salt 1.3 g / 100 g
    Strong High in salt. [11]
  • Energy 536 kcal / 100 g
    Info Energy-dense for its weight. [12]
  • Fiber 3.6 g / 100 g
    Strong A good source of fiber. [12]
subtotal−14
TOTAL 50Okay

100 − 50 = 50

Can’t score above 79. High in fat and saturated fat (above the front-of-pack "high" level). [13]

GTIN 00028400324410 · 2025-02-26

score v1.3.0 · kb 2026.10.11

Medium confidence

Same product, same score. Every time.

Nutrition per 100 g

Energy536 kcal
Fat35.7 g
Saturated fat5.4 g
Trans fat0 g
Carbohydrates53.6 g
Sugars7.1 g
Added sugars3.6 g
Fiber3.6 g
Protein7.1 g
Salt1.3 g

Serving: 1 package (70.8 g)

Ingredients

High Moderate Not recognized Tap an ingredient for its evidence and rules.
Label text, as published

POTATOES, VEGETABLE OIL (CANOLA, CORN, SOYBEAN, AND/OR SUNFLOWER OIL), WHEY, NATURAL FLAVORS, ONION POWDER, SALT, BUTTERMILK, SOUR CREAM (CREAM, SKIM MILK, CULTURES), SKIM MILK, MALTODEXTRIN (MADE FROM POTATO), MONOSODIUM GLUTAMATE, PARSLEY, YEAST EXTRACT, AND GUM ACACIA.

Allergens and diets

Contains: Milk

  • Not vegan
  • Palm-oil-free

Always check the package: recipes change.

Healthiest potato chips in the US

More from Ruffles

Sources

  1. Re-evaluation of the traditional diet-heart hypothesis: analysis of recovered data from Minnesota Coronary Experiment (1968-73)

    BMJ · Apr 12, 2016 · Peer-reviewed

    “replacement of saturated fat in the diet with linoleic acid effectively lowers serum cholesterol but does not support the hypothesis that this translates to a lower risk of death from coronary heart disease or all causes.”

    doi.org

  2. Use of dietary linoleic acid for secondary prevention of coronary heart disease and death: evaluation of recovered data from the Sydney Diet Heart Study and updated meta-analysis

    BMJ · Feb 4, 2013 · Peer-reviewed

    doi.org

  3. Dietary Linoleic Acid and Risk of Coronary Heart Disease: A Systematic Review and Meta-Analysis of Prospective Cohort Studies

    Circulation · Oct 28, 2014 · Peer-reviewed

    “These data provide support for current recommendations to replace saturated fat with polyunsaturated fat for primary prevention of CHD.”

    doi.org

  4. Dietary Fats and Cardiovascular Disease: A Presidential Advisory From the American Heart Association

    Circulation · Jul 18, 2017 · Peer-reviewed

    doi.org

  5. 21 CFR 101.22 Foods; labeling of spices, flavorings, colorings and chemical preservatives

    Electronic Code of Federal Regulations (eCFR), U.S. Office of the Federal Register · Dec 19, 2016 · Law

    “whose significant function in food is flavoring rather than nutritional.”

    ecfr.gov

  6. Ultra-processed foods: what they are and how to identify them

    Public Health Nutrition · April 2019 · Peer-reviewed

    doi.org

  7. Questions and Answers on Monosodium glutamate (MSG)

    U.S. Food and Drug Administration · Jul 17, 2026 · Regulator

    “FDA considers the addition of MSG to foods to be “generally recognized as safe” (GRAS).”

    fda.gov

  8. EFSA reviews safety of glutamates added to food

    European Food Safety Authority · Jul 12, 2017 · Agency assessment

    “EFSA re-assessed the safety of glutamates used as food additives and derived a group acceptable daily intake (ADI) of 30 mg/kg body weight per day for all six of these additives.”

    efsa.europa.eu

  9. Guideline: sugars intake for adults and children

    World Health Organization · Mar 4, 2015 · Agency assessment

    “In both adults and children, WHO recommends reducing the intake of free sugars to less than 10% of total energy intake”

    who.int

  10. Saturated fatty acid and trans-fatty acid intake for adults and children: WHO guideline

    World Health Organization · Jul 17, 2023 · Agency assessment

    “WHO recommends that adults and children reduce saturated fatty acid intake to 10% of total energy intake (strong recommendation).”

    who.int

  11. Sodium reduction (fact sheet)

    World Health Organization · May 11, 2026 · Agency assessment

    “For adults, WHO recommends less than 2000 mg/day of sodium (equivalent to less than 5 g/day salt), or just under a teaspoon.”

    who.int

  12. Dietary Guidelines for Americans, 2025–2030

    U.S. Department of Health and Human Services and U.S. Department of Agriculture · January 2026 · Regulator

    “Limit foods and beverages that include artificial flavors, petroleum-based dyes, artificial preservatives, and low-calorie non-nutritive sweeteners.”

    cdn.realfood.gov

  13. Guide to creating a front of pack (FoP) nutrition label for pre-packed products sold through retail outlets

    Department of Health and Social Care / Food Standards Agency (GOV.UK) · Nov 8, 2016 · Regulator

    “Table 3: Criteria for drinks (per 100ml)”

    assets.publishing.service.gov.uk