Written through Rachael Link, MS, RD on march 19, 2021 — median reviewed through Amy Richter, RD, Nutrition

Takis room a type of rolled corn tortilla chip known for their spicy, extreme taste.

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They’re accessible in several flavors, consisting of Fuego, Nitro, Blue Heat, and Crunchy Fajitas.

But despite their popularity, many world are unsure whether this spicy snack can be delighted in as part of a healthy and balanced diet.

This short article evaluates whether Takis chips are bad for you.

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Takis room high in calories, fat, carbs, and sodium yet lack other important micronutrients.

A 1-ounce (28-gram) parcel of Takis Fuego contains the following nutrients (1):

Calories: 140Protein: 2 gramsFat: 8 gramsCarbs: 16 gramsSodium: 16% the the daily Value (DV)Calcium: 4% of the DVIron: 2% the the DV

Although Takis contain some calcium and iron every serving, this lot is not considered significant.

Additionally, save in mind that many world eat more than one serving at a time, which increases the complete amount that calories, fat, and also carbs castle consume.


Takis space high in calories, fat, carbs, and sodium however lack vital vitamins and minerals.

Rich in sodium

Like other salty snacks, Takis are high in sodium, packing a lining 390 mg right into each 1-ounce (28-gram) offer (1).

Although sodium is vital for several aspects of your health, consuming too much can cause negative side results (2).

In fact, studies show that high sodium consumption may be attached to boosted blood pressure (3).

As such, civilization with high blood push are recommend to reduce their day-to-day sodium intake to assist lower your blood press levels and also improve their heart health (4, 5).

Furthermore, other research argues that increased usage of sodium-rich foods items may be linked to a higher risk of stomach cancer (6).

According come the most recent diet Guidelines because that Americans, it’s encourage that many adults limit their sodium intake to less than 2,300 mg every day to stop adverse health effects (7).


Takis space high in sodium. Spend high quantities of sodium may rise your blood press levels and has been connected with a higher risk of stomach cancer.

Highly processed

In enhancement to being wealthy in sodium and low in essential nutrients, Takis chips are highly processed and refined.

Studies present that consistently eating processed foods, including Takis, may be attached to a greater risk of heart disease, cancer, and kind 2 diabetes (8).

One current review among 184,000 people found the those who consumed the highest amount of handle food were 39% an ext likely to have overweight or obesity and also excess ship fat (9).

Plus, a examine in 44,451 people showed that raised intake the processed foods was tied to a greater risk of fatality over an average of 7 year (10).


Takis chips are very processed. Enhanced intake that processed foodstuffs may be attached to a higher risk that obesity and also several chronic health and wellness conditions.

Effects on cradle health

Takis, along with other spicy snacks like warm Cheetos or Spicy Nacho Doritos, have the right to irritate the lining of her stomach if friend consume huge amounts of them (11, 12).

This deserve to sometimes contribute to gastritis, a condition defined by stomach pain, nausea, and also vomiting (13).

One study verified that the 526 questionnaires amongst people through gastritis, over 25% reported the their symptoms were prompted by eating spicy foodstuffs (11).

In part people, spicy foods items can also trigger gastroesophageal reflux condition symptoms (GERD), worsening issues like heartburn and indigestion (14, 15).

Some studies likewise suggest the eating spicy foods may create symptoms favor stomach pain amongst people with irritable bowel syndrome (IBS) (16, 17, 18).

Therefore, girlfriend should take into consideration limiting your intake of Takis if you are influenced by this conditions, specifically if you find spicy foods cause or worsen any digestive issues.


Spicy foodstuffs like Takis may add to gastritis and trigger digestive symptoms among people through GERD or IBS.

Although Takis might not it is in the healthiest snack choice available, that OK for most people to enjoy them in moderation native time come time.

Be sure to monitor your section sizes carefully and stick come one offer at a time to prevent overeating.

Keep in mind that 1 oz (28 grams) is thought about a solitary serving of Takis. This equals approximately 12 pieces.

Be sure to gain Takis as part of a nutritious, well-rounded diet and also pair lock with various other healthy snacks.

Air-popped popcorn, homemade veggie chips, cheese and crackers, mixed nuts, and edamame space a couple of other instances of salty snacks that can help satisfy her cravings.


Although Takis no necessarily healthy, they can be took pleasure in in moderation as component of a nutritious, well-rounded diet.

Takis are a kind of rolling corn tortilla chip the are renowned for their spicy and also intense flavor.

In addition to being extremely processed, Takis room rich in sodium and low in crucial vitamins and also minerals.

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Furthermore, they might worsen digestive problems for some people, consisting of those with problems like acid reflux (GERD) or irritable bowel syndrome (IBS).

While Takis might not be the healthiest snack available, they’re normally fine to reap in moderation as part of a balanced and nutritious diet.