Veggie Straws aren’t a vegetable serving. They’re a potato-based chip. The first two ingredients in Sensible Portions Garden Veggie Straws are potato starch and potato flour. Spinach powder and tomato paste come after the oil, in small amounts that mostly add color.
They aren’t a bad snack, though. They’re low in sugar, have no synthetic dyes, and have less fat than many regular chips. Just count them as a chip, not as the vegetables in your child’s day.
What’s in a Serving
This is the Sea Salt flavor, per the label in the USDA Branded Foods database.
| Per 1 oz (about 38 straws) | Garden Veggie Straws, Sea Salt |
|---|---|
| Calories | 130 |
| Fat | 7g |
| Sodium | about 220mg |
| Total carbohydrate | 17g |
| Fiber | 0g |
| Total sugars | 1g |
| Added sugars | 0g on the label |
| Protein | 1g |
Ingredients: potato starch, potato flour, canola and/or safflower and/or sunflower oil, spinach powder, tomato paste, salt, cane sugar, corn starch, potassium chloride, turmeric (color), beetroot powder (color), sea salt.
The “Veggie” Part
The green and orange straws get their color from spinach powder, tomato paste, turmeric and beetroot powder. Under FDA rules, ingredients are listed by weight, from most to least. Spinach and tomato come after the oil, so there’s less of them than oil in the bag.
The Nutrition Facts panel tells the same story. Real vegetables bring fiber. Veggie Straws have 0g.
The Dietary Guidelines for Americans recommend that kids eat a range of vegetables every day, in cup amounts. A handful of Veggie Straws doesn’t count toward that.
A Small Note on Sugar
Cane sugar is in the ingredient list, but the label shows 0g added sugar. That’s because the amount per serving rounds down. FDA allows less than 0.5g per serving to be listed as 0.
In practice, the sugar in Veggie Straws doesn’t matter. Against the American Heart Association’s under 25g a day limit for kids, they’re effectively sugar-free. On our scale they come out Tier B. The concerns here are fiber, protein and what the snack replaces, not sugar.
Veggie Straws vs Other Snacks
| Snack (about 1 oz) | Fiber | Protein | Sodium | Notes |
|---|---|---|---|---|
| Garden Veggie Straws, Sea Salt | 0g | 1g | about 220mg | Potato starch base |
| Typical plain potato chips | 1g | 2g | 150 to 200mg | Usually more fat |
| Whole Grain Goldfish | 2g | 3g | 240mg | 0g added sugar |
| Baby carrots (1 cup) with hummus | 3g or more | 3g or more | depends on hummus | Counts as vegetables |
Veggie Straws come out similar to regular chips. They aren’t worse. But they aren’t the vegetable upgrade the name suggests.
When Veggie Straws Make Sense
- As a chip swap. If your child would otherwise eat a bag of cheese puffs or flavored chips, Veggie Straws are a reasonable trade.
- For dye-free crunch. The colors come from turmeric and beetroot, not Red 40 or Yellow 5.
- For texture. They melt fairly quickly, which some parents find easier for early eaters than hard chips. Supervise toddlers with any crunchy snack. The AAP lists chips and similar foods among choking risks for young children.
How to Make Snack Time Count
The issue isn’t that Veggie Straws are harmful. It’s that they fill a snack slot without adding fiber or protein. Kids get hungry again quickly.
A few simple pairings help:
- Veggie Straws with hummus. Dipping adds protein and fiber.
- Half straws, half real veggies. Put cucumber coins or snap peas next to the straws. Kids often eat both.
- With cheese. A cheese stick turns a light snack into one that lasts.
- Portion it. Pour about 38 straws into a bowl. The bags are easy to finish without noticing.
FAQ
Are Veggie Straws healthier than chips? Slightly, in fat. They have about 7g of fat per ounce, compared with roughly 10g in many regular potato chips. Fiber and protein are similar, and both are low.
Do Veggie Straws count as a vegetable? No. They’re made mostly from potato starch and potato flour. The spinach and tomato are used in small amounts, mainly for color.
Are Veggie Straws OK for toddlers? They have no added sugar and no synthetic dyes. Serve small amounts, supervise eating, and pair them with real vegetables.
Do Veggie Straws have sugar? Cane sugar is listed as an ingredient, but the label shows 0g added sugar per serving because the amount is under 0.5g.