10 Healthy Chip Brands That Actually Are Beneficial to You

 

These newer varieties of chips promise fiber, protein, and other ingredients in addition to being made from potatoes and corn. Check out which snacks are the best. Pick your snack carefully because chips can contain a lot of unhealthy fats and little else.

No matter how much you love chips, you must admit that they don't offer much in the way of nutritional benefits. Traditional potato chips stand out even among snack foods for how little they contribute, as they are greasy, highly processed, and intended to make you consume more than the recommended serving size.

According to registered dietitian Christa Brown, RDN, of Woodbridge, New Jersey, "Chips are typically highly processed foods made from refined grains or potatoes. "The original ingredients' natural nutrients are significantly diminished by the processing. And, she continues, "they are typically fried in oils that are high in unhealthy trans fats and saturated fats, which research has shown can raise cholesterol levels, contribute to heart disease, and increase the risk of developing other chronic conditions.

You may want to reevaluate whether that snack-size bag is really worth the price given the mounting evidence. A study published in December 2022 in Diabetes Care discovered that while plain potatoes had no effect on the development of type 2 diabetes, mashed potatoes, french fries, and potato chips increased the risk. 

Previous research has identified fried potato products as a dietary factor of increased risk for early death. Another investigation, which was reported in the British Journal of Nutrition in May 2022, connected savory food snacking, particularly potato chips, to a higher risk of depression, anxiety, and stress.

Since chips are made to be "hyper-palatable," they have an unnaturally high concentration of fat, sugar, sodium, and carbohydrates, which stimulates the reward centers of the brain. Because of the combination of salt, fat, and flavorings in chips, Brown claims that they can be extremely addictive. They are simple to eat in large quantities due to their crispy texture and savory flavor, which can result in an excess of calories and potential weight gain. ".

Despite this reputation, many dietitians agree that chips can be included in a balanced diet if they are consumed in moderation. Laura M. Ali, RD, a culinary nutritionist in Pittsburgh, asserts that it is simple to mindlessly eat chips. Two strategies, according to her, can help: choose individual 1-ounce bags for built-in portion control or put that amount (which is typically 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

There might be another choice, though, as you can see if you stroll down any chip aisle: baked and air-popped chips, as well as crisps made from other plant-based foods like beets, sweet potatoes, and beans. There are several kinds of chips that are a little better for you if you feel the urge to munch, according to Ali.

Brown advises beginning with the ingredients list to determine which products are actually healthier. Pick chips with plain, easily identifiable ingredients, she advises. "Seek out chips made from whole foods like potatoes, whole grains, or legumes. Steer clear of chips that have artificial flavorings, preservatives, or additives. ".

Additionally, she advises choosing unsaturated fats like olive oil, avocado oil, or coconut oil and keeping an eye on the fat content to make sure it doesn't exceed 20% of the daily value (DV) per serving, or about 15 grams (g). Likewise, she advises checking that each serving of sodium contains no more than 460 milligrams (mg), or 20 percent of the DV. Finally, search for fiber. According to Brown, fiber is good for digestion, increases satiety, and can improve general health. Chips made from whole grains or legumes, which typically contain more fiber, are available from some brands. The average amount of fiber in a 1-ounce (oz) serving of chips is 1 g. S. Anything more is a bonus, according to the U.S. Department of Agriculture (USDA).

To find out which brands of healthier chips registered dietitians prefer, continue reading.

 

Here are 10 Healthy Chip Brands That Actually Are Beneficial to You

 

1. Beanitos Black Bean Tortilla Chips

These beans-based chips are remarkably similar to corn tortilla chips in flavor and crunch and have a short ingredient list (just five). Using a little rice flour and tapioca starch, Ali explains that beans are the main ingredient in beanitos. She claims that while they do contain a little less fat than other chips, the extra protein and fiber—about 4 g per serving—are what really set them apart. This snack is more filling than other chips thanks to those nutrients, which may prevent you from eating the entire bag in one sitting.

Per 1 oz serving (roughly 11 chips):

• 1 g of pure sugar

• 120 mg of sodium

• 4 g of fiber

• 4 g of protein

• 7 g fat (.5 saturated)

• A 130-calorie diet

• Carbs, 15 g

 

2. Kettle Air Fried Himalayan Salt

The phrase "kettle cooked" does not imply that a chip is healthy; quite the opposite, in fact. As the chips cook, oil is continuously tossed over them, according to Ali. They often become crispier as a result, but the unhealthy fat content also increases. For instance, one 1 oz serving of the original Kettle Brand Sea Salt chip contains 150 calories and 9 g of fat, including 1 g of saturated fat. The fat is reduced to 6 g in this new air-fried version, which only contains three ingredients and no saturated fat. For some people, this might be a good option, claims Ali.

Per 1 oz serving:

• 1 g fiber

• 130 calories

• 135 mg sodium

• 18 g carbs

• 2 g protein

• 6 g fat (0 saturated)

 

3. Late July Nacho Cheese Tortilla Chips

The Newtown, Pennsylvania-based sports dietitian Kelly Jones, RD, says she always keeps Late July in her pantry. For a tortilla chip, the texture is excellent. The tortilla chip made with chia and quinoa is another excellent option because it is lower in sodium and fat than other varieties. These chips use organic corn and real cheese to satisfy a serious nacho craving. Jones points out that the company participates in TerraCycle, which makes it simpler to recycle their packaging than it is for most other chips.

per serving of 1 ounce:

• 1 g of pure sugar

• 120 mg of sodium

• 18 g carbs

• 2 grams of protein

• 2g of fiber

• 7 g fat (.5 saturated)

• It has 140 calories

 

4. Hippeas Snacks Sea Salt & Lime

According to Pittsburgh-based dietitian Jess DeGore, RD, CDCES, these chips made from chickpeas have a great ingredient list and are high in protein and fiber. They resemble tortilla chips in appearance and crunch, but the texture is noticeably different. Additionally, these chips are vegan and the flavors don't rely on synthetic ingredients or extra sugar.

Per 1 oz serving:

• 1 g sugar (0 g added)

• 140 calories

• 17 g carbs

• 170 mg sodium

• 3 g fiber

• 3 g protein

• 7 g fat (.5 saturated)

 

5. Popchips Original Sea Salt

According to DeGore, the process of making these chips—which helps reduce the fat—involves heat and pressure as opposed to frying. She does, however, point out that they lack any additional nutritional advantages over regular chips, such as fiber and protein, and that they have a slightly higher sodium content than other options. Additionally, they are crunchier but less crispy than regular chips and a little thicker. However, since they actually taste like potatoes, you might prefer them to chips made from other ingredients. When Ali wants a salty snack, she claims to turn to them frequently.

Per 1 oz serving (roughly 23 chips):

• 1 g sugar (no extra g)

• 190 mg of sodium

• 21 g of carbs

• 4.5 g of fat (.5 saturated)

• A gram of protein

• About 130 calories

• Fiber, 1 g

 

6. Sun Chips

This brand of chips is still a favorite among nutritionists despite being one of the first healthier ones. With more fiber than regular potato chips and less fat and sodium than regular chips, Sun Chips are a healthier alternative, according to DeGore. Whole grains used in their production include whole wheat, oats, and brown rice flour. These chips come in a sizable serving as well.

Per 1 oz serving (about 16 chips):

• 110 mg sodium

• 140 calories

• 19 g carbs

• 2 g fiber

• 2 g protein

• 2 g sugar (2 g added)

• 6 g fat (.5 saturated)

 

7. Terra Chip Original

These root vegetables, including taro, beets, sweet potatoes, yuca, parsnip, and more, are all used to make these chef-created chips instead of potatoes. I adore that the Terra Brand gives consumers the chance to indulge in chips while diversifying their vegetable intake and boosting their intake of antioxidants, says Jones. But it pays to proceed with caution: Despite having a little more fiber, these chips are comparable to most conventional chips in terms of calories and fat.

Per 1 oz serving:

• 1 g protein

• 110 mg sodium

• 12 g fat (1 saturated)

• 200 calories

• 23 g carbs

• 3 g fiber

• 3 g sugar

 

8. Boulder Canyon Thin & Crispy Classic Sea Salt

Although these kettle-cooked chips have about the same number of calories and fat as traditional chips, they mostly come from monounsaturated fat from avocado oil. There are only three ingredients in the recipe: potatoes, avocado oil, and sea salt. There is also no added sugar, but Lisa Andrews, RD, owner of Sound Bites Nutrition in Cincinnati, warns that portion control is crucial.

Per 1 oz serving (about 20 crisps):

• 0 g sugar

• 1 g fiber

• 10 g fat (1.5 saturated)

• 120 mg sodium

• 16 g carbs

• 170 calories

• 3 g protein

 

9. Baked Lays

Compared to fried Lays, baked Lays have 40 fewer calories and only half as much fat per serving. If you want a treat with potato flavor but not a lot of fat, these are a nice option, according to Ali. Since they are baked, you really get the full potato flavor and a hint of salt, which may be enough to sate your craving. Don't discount the alternative if it's not. On occasion, she adds, "I also love a good old-fashioned regular Lays potato chip.". "I just try to limit my intake and only have it as a treat occasionally. ".

Per 1 oz serving (about 17 crisps):

• 1 g fiber

• 120 calories

• 160 mg sodium

• 2 g protein

• 2 g sugar (2 g added)

• 22 g carbs

• 3.5 g fat (0 saturated)

 

10. Garden Veggie Chips in Reasonable Serving Sizes

When vegetables are as delicious as these chips, which are made from healthy ingredients like spinach and tomato, even the most adverse vegetarian will find it difficult to say no to them. They are free of preservatives and artificial flavors, and they are kosher and gluten-free.

Each portion includes:

• A 130-calorie diet

• 7g fat

• 230 mg sodium

• 16g of carbohydrates