No matter how much you love chips, you have to admit they don’t have a lot of redeeming value when it comes to nutrition. Greasy, ultra-processed, and designed to make you exceed the given serving size, traditional potato chips stand out even among snack foods for how little they bring to the table.
“Chips are typically highly processed foods made from refined grains or potatoes, says Christa Brown, RDN, a registered dietitian in Woodbridge, New Jersey. “The processing removes many of the natural nutrients present in the original ingredients.” And, she adds, they are traditionally fried in oils that are high in unhealthy trans fats and saturated fats, which research has found can raise cholesterol levels, contribute to heart disease, and increase the risk of developing other chronic conditions.
Past research singled out fried potato products as a dietary determinant of increased risk for early death, and a study published in December 2022 in Diabetes Care found that while plain spuds had no effect on the development of type 2 diabetes, mashed potatoes, french fries, and potato chips increased the risk. Another study, published in May 2022 in the British Journal of Nutrition, linked snacking on savory foods, specifically potato chips, to an increased risk of depression, anxiety, and stress.
Part of the problem with chips is that they’re designed to be “hyper-palatable” – research shows they contain unnaturally high combinations of fat, sugar, sodium, and carbohydrates that activate the brain’s reward centers. “The crispy texture and savory taste make them easy to consume in large quantities, leading to excessive calorie intake and potential weight gain,” says Brown.
In spite of this reputation, many dietitians say that chips can fit into a balanced diet — in moderation. “Mindless munching is easy to do with chips,” says Laura M. Ali, RD, a culinary nutritionist in Pittsburgh. Two tricks that she says can help: Choose individual 1-ounce bags for built-in portion control, or place that amount (it’s generally around 15 chips) on your plate and then put the bag away so you’re less tempted to go back for more.
Building a Better Chip
But could there be another option? Wander down any chip aisle you’ll see bags of innovation: Baked and air-popped chips, and crisps made from other plant-based foods like beets, sweet potatoes, and beans. “If you have a need to munch, there are several varieties of chips that are a bit better for you,” says Ali.
To ascertain which products are actually healthier, Brown recommends starting with the ingredients list. “Choose chips with simple and recognizable ingredients,” she says. “Look for chips made from whole foods like potatoes, whole grains, or legumes. Avoid chips that contain artificial additives, preservatives, and flavorings.”
She also recommends keeping an eye on the fat content to make sure it’s not more than 20 percent of the daily value (DV) per serving, so around 15 grams (g), and opt for unsaturated fats such as olive oil, avocado oil, or coconut oil. Likewise, she says, make sure the sodium is less than 20 percent of the DV — 460 milligrams (mg) or less per serving.
Finally, look for fiber. “Fiber is beneficial for digestion, helps with satiety, and can contribute to better overall health,” Brown says. Some brands offer chips made from whole grains or legumes, which tend to have higher fiber content. A 1-ounce (oz) serving of chips typically only has around 1 g of fiber, according to data from the U.S. Department of Agriculture (USDA), so anything more than that is a bonus.
Read on to see which healthier chip brands registered dietitians prefer.
Beanitos Black Bean Tortilla Chips
Per 1 oz serving (about 11 chips):
- 130 calories
- 7 g fat (.5 saturated)
- 15 g carbs
- 1 g sugar (0 g added)
- 4 g fiber
- 4 g protein
- 120 mg sodium
For chips made from beans, these have a short ingredients list (just five) and taste and crunch remarkably like corn tortilla chips. “Beanitos are made from beans with a little rice flour and tapioca starch,” says Ali. They are a bit lower in fat than other chips but what makes them stand out, she says, are the extra protein and fiber: about 4 g of each per serving. Those nutrients make this snack more filling than other chips, which may keep you from shoveling in a whole bag at one sitting.
Kettle Air Fried Himalayan Salt
Per 1 oz serving:
- 130 calories
- 6 g fat (0 saturated)
- 18 g carbs
- 135 mg sodium
- 1 g fiber
- 2 g protein
The term “kettle cooked” doesn't mean a chip is healthy — just the opposite, in fact. It refers to chips that are continuously tossed with oil as they cook, says Ali. That tends to make them crispier but also higher in unhealthy fat. The original Kettle Brand Sea Salt chip, for example, has 150 calories and 9 g of fat, including 1 g saturated fat, per 1 oz serving. But this new air-fried version, which has just three ingredients, cuts the fat back to 6 g, none of which are saturated. “This may be a good option for some people,” says Ali.
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Late July Nacho Cheese Tortilla Chips
Per 1 oz serving:
- 140 calories
- 7 g fat (.5 saturated)
- 18 g carbs
- 1 g sugar (0 g added)
- 2 g fiber
- 2 g protein
- 120 mg sodium
“I always have Late July in my pantry,” says Kelly Jones, RD, a sports dietitian based in Newtown, Pennsylvania. “The texture is great for a tortilla chip.” These chips use organic corn and real cheese to satisfy a serious nacho craving, but the tortilla chip made with chia and quinoa is another good choice: lower in sodium and fat than other varieties. Jones notes that the brand participates in TerraCycle, making it easier to recycle their packaging, which she can't do with most other chips.
Hippeas Snacks Sea Salt & Lime
Per 1 oz serving:
- 140 calories
- 7 g fat (.5 saturated)
- 17 g carbs
- 1 g sugar (0 g added)
- 3 g fiber
- 3 g protein
- 170 mg sodium
These chickpea-based chips have a great ingredient list and are high in protein and fiber, says Jess DeGore, RD, CDCES, a dietitian based in Pittsburgh. They have the look and crunch of tortilla chips, but the texture is noticeably different. The flavors don’t rely on artificial ingredients or added sugar, and these chips are vegan, too.
Popchips Original Sea Salt
Per 1 oz serving (about 23 chips):
- 130 calories
- 4.5 g fat (.5 saturated)
- 21 g carbs
- 1 g sugar (0 g added)
- 1 g fiber
- 1 g protein
- 190 mg sodium
“Instead of being fried, these chips are made with heat and pressure, which helps lower the fat,” says DeGore. But she points out that they don’t offer any other nutritional benefits compared with regular chips, such as fiber and protein, and they are slightly high in sodium compared with other options. They’re also somewhat thicker than regular chips, more crunchy but less crispy. They do have actual potato flavor, though, so you may prefer them to chips made with other ingredients. Ali says they are one of her go-tos when she wants a salty snack.
Sun Chips
Per 1 oz serving (about 16 chips):
- 140 calories
- 6 g fat (.5 saturated)
- 19 g carbs
- 2 g sugar (2 g added)
- 2 g fiber
- 2 g protein
- 110 mg sodium
One of the OG healthier chips, this brand is still a favorite among nutritionists. “Sun Chips are made with whole grains” — including whole wheat, oats, and brown rice flour — “with more fiber than traditional potato chips, plus they are lower in fat and sodium, making it a healthier swap,” says DeGore. You also get a hefty serving size of these chips.
Terra Chip Original
Per 1 oz serving:
- 200 calories
- 12 g fat (1 saturated)
- 23 g carbs
- 3 g sugar
- 3 g fiber
- 1 g protein
- 110 mg sodium
These chips, which were created by chefs, use every root vegetable but the potato: taro, beets, sweet potato, yuca, parsnip, and more. “I love that the Terra Brand provides consumers the opportunities to enjoy chips while diversifying their vegetable intake and increasing intake of antioxidants,” says Jones. But it pays to use caution: While they have slightly more fiber, these chips are equivalent to most traditional chips as far as calories and fat.
Boulder Canyon Thin & Crispy Classic Sea Salt
Per 1 oz serving (about 20 crisps):
- 170 calories
- 10 g fat (1.5 saturated)
- 16 g carbs
- 0 g sugar
- 1 g fiber
- 3 g protein
- 120 mg sodium
These kettle-cooked chips still contain roughly the same amount of fat and calories as traditional chips, but it is mostly monounsaturated fat from avocado oil. The ingredients list is just three items long: potatoes, avocado oil, and sea salt, and zero added sugar, but portion control will be important, says Lisa Andrews, RD, the owner of Sound Bites Nutrition in Cincinnati.
Baked Lays
Per 1 oz serving (about 17 crisps):
- 120 calories
- 3.5 g fat (0 saturated)
- 22 g carbs
- 2 g sugar (2 g added)
- 1 g fiber
- 2 g protein
- 160 mg sodium
Baked Lays have 40 fewer calories and less than half the fat per serving of the fried variety. “These are a nice treat if you are looking for the potato flavor without a lot of fat,” says Ali. “Because they are baked, you really get the full potato flavor and a touch of salt, which might be enough to satisfy your craving.” If not, don’t rule out the alternative. “I also love a good old-fashioned regular Lays potato chip on occasion,” she says. “I just try to keep it to an occasional treat and limit my portion.”
Resources We Trust
- BMJ Heart: Fried-food consumption and risk of cardiovascular disease and all-cause mortality: a meta-analysis of observational studies
- Am J Clin Nutr: Fried potato consumption is associated with elevated mortality: an 8-y longitudinal cohort study
- Diabetes Care: Vegetable, but Not Potato, Intake Is Associated With a Lower Risk of Type 2 Diabetes in the Danish Diet, Cancer and Health Cohort
- British Journal of Nutrition: Frequency of fruit consumption and savoury snacking predict psychological health; selective mediation via cognitive failures
- Qin P et al. Fried-food consumption and risk of cardiovascular disease and all-cause mortality: a meta-analysis of observational studies. BMJ Heart. January 19, 2021.
- Veronese N et al. Fried potato consumption is associated with elevated mortality: an 8-y longitudinal cohort study. Am J Clin Nutr. July 2017.
- Pokharel P et al. Vegetable, but Not Potato, Intake Is Associated With a Lower Risk of Type 2 Diabetes in the Danish Diet, Cancer and Health Cohort. Diabetes Care. December 5, 2022.
- Tuck N-J et al. Frequency of fruit consumption and savoury snacking predict psychological health; selective mediation via cognitive failures. British Journal of Nutrition. May 26, 2022.
Roxana Ehsani, RD
Medical Reviewer
Roxana Ehsani, RD, is a Miami-based licensed dietitian-nutritionist, board-certified specialist in sports dietetics, and media spokesperson, consultant, and content creator for food and nutrition brands. She is an adjunct instructor for sports nutrition at Virginia Tech in Blacksburg.
Ehsani appears as a food and nutrition expert for television stations across the nation and in national publications, including Runner's World, Women's Health, Glamour, and more, and is a contributing writer for EatingWell. She has a strong background in sports nutrition and has worked with professional, Olympic, collegiate, and high school teams and individual athletes, whom she sees through her private practice.
