How many calories are in veggie straws?
A 1 oz bag serving of veggie straws, about 38 straws, is 130 calories. Per 100 g they run 464 calories, which lands them squarely in chip territory rather than vegetable territory. The serving looks small on paper because it is small: 28 g is a handful and a half, and the bag is usually bigger than that.
You'd need to walk about 26 minutes to burn the 130 calories in a 1 oz bag serving (28 g).
How long does it take to burn off veggie straws?
A 1 oz bag serving (28 g) is 130 kcal. Enter your weight and the amount you ate to see how long it takes you to burn that off:
lb
| Activity | Time to burn 130 kcal |
|---|---|
| Walking, brisk | 26 min |
| Cycling, moderate | 16 min |
| Swimming, moderate | 19 min |
| Jogging | 15 min |
| Weight training, moderate | 29 min |
Times are for a 155 lb adult at a steady pace; change the weight to see yours. The amount is set to the portion in the text (28 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Veggie straws quick facts
- US servings from ten straws to a 2 oz bag
- Flavors and bag sizes that change the math
- Sodium is the row that moves
- How do veggie straws compare?
- Most popular veggie straws brands
- Veggie straws FAQs
Veggie straws quick facts
USDA has no Foundation, SR Legacy or survey entry for veggie straws, and that gap tells you most of what you need to know. Veggie straws are extruded potato starch and potato flour with a dusting of spinach and tomato powder for color, so the databases that catalog actual vegetables never had a place to file them. The record that matches the bag in your hand is the Branded entry for Garden Veggie Straws, Sea Salt from Sensible Portions, the most-logged veggie straw label in the database, whose printed serving is 1 oz (28 g), about 38 straws.
Everything in the table below comes from that one record, scaled to the label serving.
| Nutrient | Per 100 g | Per 1 oz bag serving (28 g) | % Daily Value |
|---|---|---|---|
| Calories | 464 | 130 | — |
| Total fat | 25 g | 7.0 g | 9% |
| Carbohydrate | 57.14 g | 16.0 g | 6% |
| Protein | 3.57 g | 1.0 g | 2% |
| Sodium | 714 mg | 200 mg | 9% |
% Daily Value is based on a 2,000-calorie diet.
Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Six rows you would expect are missing, and they are missing on purpose. USDA's Branded record for this bag publishes only calories, fat, carbohydrate, protein and sodium, so saturated fat, dietary fiber, total sugars, added sugars, cholesterol and potassium have no values here and are left out rather than guessed. That absence is worth noticing on its own: a snack sold on the strength of the word "veggie" arrives in the national database with no fiber figure at all. For scale, the closest full profile belongs to a genuinely different food, SR Legacy vegetable chips made from garden vegetables, which carry 4.7 g of fiber per 100 g.
The one number that jumps is fat. At 25 g per 100 g, a quarter of the weight of a veggie straw is oil, which is why 28 g of something this airy still costs 130 calories.
US servings from ten straws to a 2 oz bag
Only the 1 oz line below is a USDA label serving. The rest is our own arithmetic from the 464-calorie 100 g figure, not a USDA serving, and the gram weights for bag sizes are the standard ounce conversions.
| Serving | Weight | Calories |
|---|---|---|
| 10 straws | 7.4 g | 34 kcal |
| 0.75 oz kids' bag | 21 g | 97 kcal |
| 1 oz bag serving, about 38 straws | 28 g | 130 kcal |
| 1.5 oz bag | 43 g | 200 kcal |
| 2 oz bag | 56.7 g | 263 kcal |
| Per 100 g | 100 g | 464 kcal |
Two traps live in that table. The first is the ten-straw habit. Because a single straw weighs only about 0.74 g, ten of them cost 34 calories, and four absent-minded returns to the bowl land you past the printed serving without ever feeling like you had a snack.
The second is the cup. No USDA record gives a gram weight for a cup of veggie straws, so anyone logging by volume is guessing. The nearest measured stand-in is the survey record for vegetable chips, where 1 cup weighs 30 g and comes to 149 calories at 495 per 100 g. That is roughly 15% more than the 1 oz bag serving, which means the person who pours a cup and logs "one serving" is short by about 20 calories every time.
If you want a single habit out of this page: pour the straws into a bowl instead of eating from the bag, and stop at what looks like a small handful and a half.
Flavors and bag sizes that change the math
Flavor barely touches the calorie count. Every Sensible Portions variety in the database reads the same 464 calories per 100 g, so the choice between sea salt, ranch and cheddar is a choice about salt, not energy.
| Version | Per 100 g | Serving | Calories |
|---|---|---|---|
| Sea Salt, Sensible Portions | 464 kcal | 1 oz (28 g) | 130 kcal |
| Zesty Ranch, Sensible Portions | 464 kcal | 28 g | 130 kcal |
| Cheddar Cheese, Sensible Portions | 464 kcal | 28 g | 130 kcal |
| Organic veggie straws, Eat Smart | 467 kcal | 30 g | 140 kcal |
| Sweet potato veggie straws | 500 kcal | 1 oz (28 g) | 140 kcal |
| Toddler straws, Earth's Best | 429 kcal | 7 g | 30 kcal |
The organic bags are the mild surprise. Eat Smart's organic straws come in at 467 calories per 100 g, within a rounding error of the mainstream bag, and their serving is 30 g rather than 28 g, so the printed number on the label is 140 rather than 130. Same snack, bigger scoop.
Sweet potato straws are the densest of the group at 500 calories per 100 g, about 8% above the sea salt version, because sweet potato flour carries more starch per gram than the potato-and-vegetable-powder blend.
The toddler bag is the outlier worth knowing. Earth's Best Original Organic Garden Veggie Straws are 429 calories per 100 g in a 7 g serving of about ten straws, so one pouch is 30 calories and roughly 50 mg of sodium by our arithmetic from the 100 g figure. That is the only version on this page whose serving matches the amount a person actually eats in one go.
Two more bags show up in the database and both are bigger than they look. Utz veggie straws are 459 calories per 100 g, but the label serving is the whole 56.7 g bag, so the printed number is 260. A Central Market bag reads 500 calories per 100 g, the thickest straws of the set.
Sodium is the row that moves
A 1 oz serving of the sea salt bag carries 200 mg of sodium, 9% of the FDA Daily Value of 2,300 mg. That is about a tenth of a teaspoon of table salt, which sounds harmless until you scale it: a 2 oz bag is 405 mg by our own arithmetic from the 100 g figure, 18% of the day, from a snack that delivers 1.0 g of protein.
Zesty Ranch is where the gap opens. The ranch record is 1,036 mg of sodium per 100 g against 714 mg for sea salt, so the same 28 g serving jumps from 200 mg to 290 mg, 13% of the Daily Value. Identical calories, 1.45 times the salt. Eat two servings of ranch in front of a movie and you are at 580 mg, a quarter of the day's sodium, for 260 calories.
The protein row is the other thing to sit with. One serving gives 1.0 g, 2% of the Daily Value, which means veggie straws do nothing for fullness. That is the practical argument against them as an afternoon snack: 130 calories that leave you exactly as hungry as before.
And on the question the name invites, MyPlate counts vegetables by the cup of actual vegetables. Potato starch tinted with spinach powder does not fill that cup.
How do veggie straws compare?
| Snack | Per 100 g | US serving | Calories |
|---|---|---|---|
| Veggie straws, Sensible Portions | 464 kcal | 1 oz bag serving (28 g) | 130 kcal |
| Vegetable chips, garden vegetables | 473 kcal | 1 oz (28.35 g) | 134 kcal |
| Vegetable chips, survey average | 495 kcal | 1 small bag (28 g) | 139 kcal |
| Terra Chips | 517 kcal | 1 oz (28.35 g) | 147 kcal |
Our take: veggie straws are the lightest of the four, per 100 g and per serving both, but the margin is 4 to 17 calories an ounce and no day is decided by that. The real difference runs the other way, through salt and fiber. Veggie straws carry 714 mg of sodium per 100 g against 412 mg for the garden vegetable chips and 329 mg for the survey average, so they carry more sodium per gram than either chip record, and the ranch version is saltier still. The two chip records also publish fiber, 4.7 g and 7.8 g per 100 g, where the straws publish none. If you are choosing by calories, choose whichever bag you can put down; if you are watching sodium, real vegetable chips are the better pick per gram.
Most popular veggie straws brands in the United States
Ranked by how widely each product appears among foods sold in the United States, from the BodyPal food database of over 3.3 million products. Calories are the figures printed on each Nutrition Facts label, checked against USDA FoodData Central.
| Product | Calories (per 100 g) |
|---|---|
| Sensible Portions Garden Veggie Straws Sea Salt | 464 cal |
| Sensible Portions Garden Veggie Straws Zesty Ranch | 464 cal |
| Eat Smart Organic Veggie Straws | 467 cal |
| Sensible Portions Garden Veggie Straws Cheddar Cheese | 464 cal |
| Earth's Best Organic Garden Veggie Straws Original | 429 cal |
| Utz Veggie Straws | 459 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Veggie straws FAQs
How many calories are in veggie straws?
130 calories in a 1 oz (28 g) serving, which the bag counts as about 38 straws. Per 100 g the number is 464. That ounce also carries 7.0 g of fat and 200 mg of sodium, or 9% of the Daily Value for each on a 2,000-calorie diet.
How many veggie straws are in one serving?
About 38 straws make the 1 oz (28 g) serving printed on the Sensible Portions bag, and that handful and a half is 130 calories. Ten straws, scaled from the same USDA figure by our own arithmetic, weigh about 7.4 g and come to 34 calories.
How many calories in a bag of veggie straws?
263 calories for a 2 oz (56.7 g) bag, 200 for a 1.5 oz (43 g) bag and 97 for a 0.75 oz (21 g) kids' bag. Only the 1 oz serving is a USDA label serving; the other bag sizes are our own arithmetic from the 100 g figure.
Are veggie straws healthier than potato chips?
130 calories an ounce is not a meaningful saving: the two USDA vegetable-chip records come to 134 and 139 for the same ounce. Veggie straws are extruded potato starch with a little vegetable powder, and the USDA record for the bag publishes no fiber value at all.
Do veggie straws count as a serving of vegetables?
One 28 g serving carries 1.0 g of protein and 16.0 g of carbohydrate, which reads like a starch snack rather than a vegetable. MyPlate counts vegetables by the cup, and a snack built on potato starch with vegetable powder for color does not fill that cup.
How much sodium is in veggie straws?
200 mg of sodium sits in a 1 oz serving of the sea salt bag, 9% of the 2,300 mg Daily Value and about a tenth of a teaspoon of table salt. Per 100 g it is 714 mg, so a 2 oz bag works out to 405 mg by our own arithmetic.
How many calories in Zesty Ranch veggie straws?
130 calories in a 28 g serving, exactly the same as the sea salt bag, because both USDA records read 464 calories per 100 g. The seasoning changes the salt, not the energy: Zesty Ranch is 1,036 mg of sodium per 100 g, so 290 mg a serving, 13% of the Daily Value.
How many calories in toddler veggie straws?
30 calories in the 7 g serving on Earth's Best Original Organic Garden Veggie Straws, about ten straws. The recipe is lighter per gram too, 429 calories per 100 g against 464 for the grown-up bag, and the serving carries about 50 mg of sodium.
Similar foods
- Toast with butter — 100 cal per slice with butter
- Pancake — 423 cal for 3 medium pancakes
- Crepe — 179 cal per crepe
- Omelet — 305 cal for 3-egg omelet
- Egg — 72 cal per large egg
- Chocolate glazed donut — 303 cal per donut
Count it without the math
Point the camera at the bowl and BodyPal counts the straws for you, bag size and all.
