Written by Rachael Link, MS, RD on in march 19, 2021 — medically reviewed by Amy Richter, RD, Nutrition

Takis space a type of rolled corn tortilla chip well-known for their spicy, intense taste.

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They’re available in number of flavors, consisting of Fuego, Nitro, Blue Heat, and also Crunchy Fajitas.

But despite their popularity, many human being are unsure whether this spicy snack can be appreciated as part of a healthy diet.

This write-up evaluates even if it is Takis chips are bad for you.

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Takis are high in calories, fat, carbs, and also sodium but lack other crucial micronutrients.

A 1-ounce (28-gram) parcel of Takis Fuego consists of the adhering to nutrients (1):

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

Although Takis contain part calcium and iron every serving, this amount is not considered significant.

Additionally, store in mind the many human being eat much more than one offer at a time, which increases the full amount that calories, fat, and also carbs castle consume.


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

Rich in sodium

Like various other salty snacks, Takis space high in sodium, pack a whopping 390 mg right into each 1-ounce (28-gram) serving (1).

Although salt is essential for several facets of your health, consuming also much can cause an adverse side impacts (2).

In fact, studies display that high sodium consumption may be connected to enhanced blood pressure (3).

As such, human being with high blood push are recommend to mitigate their daily sodium entry to assist lower your blood push levels and improve your heart health and wellness (4, 5).

Furthermore, various other research suggests that increased intake of sodium-rich foodstuffs may be linked to a higher risk the stomach cancer (6).

According come the many recent dietary Guidelines because that Americans, it’s encourage that many adults border their sodium intake to much less than 2,300 mg every day to prevent adverse health results (7).


Takis space high in sodium. Consuming high amounts of salt may boost your blood press levels and has been connected with a greater risk the stomach cancer.

Highly processed

In addition to being well-off in sodium and low in crucial nutrients, Takis chips are very processed and refined.

Studies present that on regular basis eating processed foods, including Takis, may be connected to a higher risk of love disease, cancer, and form 2 diabetes (8).

One current review amongst 184,000 human being found the those who consumed the greatest amount of processed food were 39% much more likely to have actually overweight or obesity and excess ship fat (9).

Plus, a research in 44,451 people showed that boosted intake that processed foods was tied come a higher risk of death over an mean of 7 years (10).


Takis chips are highly processed. Raised intake the processed foodstuffs may be connected to a greater risk the obesity and also several chronic health and wellness conditions.

Effects on cradle health

Takis, in addition to other spicy snacks like hot Cheetos or Spicy Nacho Doritos, deserve to irritate the lining of your stomach if girlfriend consume large amounts of them (11, 12).

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

One study showed that of 526 questionnaires among people through gastritis, over 25% reported that their symptom were triggered by eat spicy foods items (11).

In some people, spicy foodstuffs can additionally trigger gastroesophageal reflux disease symptoms (GERD), worsening problems like heartburn and indigestion (14, 15).

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

Therefore, friend should take into consideration limiting your intake of Takis if girlfriend are impacted by this conditions, especially if you discover spicy foods reason or worsen any type of digestive issues.


Spicy foods items like Takis may contribute to gastritis and also trigger cradle symptoms amongst people with GERD or IBS.

Although Takis may not it is in the healthiest snack option available, it’s OK because that most world to reap them in moderation from time to time.

Be certain to monitor your part sizes carefully and stick come one serving at a time to protect against overeating.

Keep in mind that 1 oz (28 grams) is considered a solitary serving the Takis. This equals roughly 12 pieces.

Be sure to reap Takis as component of a nutritious, well-rounded diet and pair them with assorted other healthy and balanced snacks.

Air-popped popcorn, homemade veggie chips, cheese and also crackers, combined nuts, and also edamame room a couple of other instances of braided snacks the can aid satisfy her cravings.


Although Takis no necessarily healthy, they have the right to be enjoyed in moderation as part of a nutritious, well-rounded diet.

Takis room a form of rolled corn tortilla chip that are famous for your spicy and intense flavor.

In enhancement to being extremely processed, Takis space rich in sodium and also low in essential vitamins and minerals.

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Furthermore, they might worsen digestive problems for part people, including those with problems like mountain reflux (GERD) or irritable bowel syndrome (IBS).

While Takis might not it is in the healthiest snack available, they’re generally fine to enjoy in moderation as part of a balanced and nutritious diet.