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

Takis are a type of rolling corn tortilla chip well-known for their spicy, extreme taste.

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They’re easily accessible in number of flavors, including Fuego, Nitro, Blue Heat, and also Crunchy Fajitas.

But regardless of their popularity, many people are unsure even if it is this spicy snack can be enjoyed as part of a healthy and balanced diet.

This article evaluates even if it is Takis chips are negative for you.

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Takis are high in calories, fat, carbs, and also sodium yet lack other vital micronutrients.

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

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

Although Takis contain part calcium and also iron per serving, this quantity is not taken into consideration significant.

Additionally, keep in mind that many human being eat more than one serving at a time, which increases the full amount of calories, fat, and carbs lock consume.


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

Rich in sodium

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

Although sodium is necessary for several elements of your health, consuming as well much deserve to cause an adverse side effects (2).

In fact, studies show that high sodium usage may be connected to enhanced blood press (3).

As such, world with high blood push are recommend to reduce their daily sodium entry to aid lower their blood push levels and improve your heart wellness (4, 5).

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

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


Takis are high in sodium. Spend high amounts of sodium may boost your blood press levels and has been connected with a higher risk that stomach cancer.

Highly processed

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

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

One current review among 184,000 civilization found that those who consumed the highest amount of handle food to be 39% an ext likely to have actually overweight or obesity and excess belly fat (9).

Plus, a study in 44,451 world showed that raised intake that processed foodstuffs was tied come a greater risk of death over an average of 7 year (10).


Takis chips are very processed. Enhanced intake the processed foods items may be attached to a higher risk that obesity and also several chronic health 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 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 also vomiting (13).

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

In some people, spicy foods items can additionally trigger gastroesophageal reflux condition symptoms (GERD), worsening worries like heartburn and indigestion (14, 15).

Some studies also suggest the eating spicy foodstuffs may create symptoms choose stomach pain amongst people v irritable bowel syndrome (IBS) (16, 17, 18).

Therefore, girlfriend should consider limiting your intake of Takis if girlfriend are influenced by these conditions, particularly if you uncover spicy foods reason or worsen any digestive issues.


Spicy foods like Takis may contribute to gastritis and trigger digestive symptoms amongst people v GERD or IBS.

Although Takis might not it is in the healthiest snack alternative available, the OK because that most human being to enjoy them in moderation indigenous time to time.

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

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

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

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


Although Takis no necessarily healthy, they deserve to be delighted in in moderation as component of a nutritious, well-rounded diet.

Takis space a form of rolling corn tortilla chip the are popular for their spicy and also intense flavor.

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

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

While Takis might not be the healthiest snack available, they’re usually fine to enjoy in moderation as component of a balanced and also nutritious diet.