Chips are undeniably one of the most popular munchable snacks, and their crispy, crunchy and salty flavors are well worth the finger dust. Traditional chips can be high in unhealthy fats, and they have a reputation as being an unhealthy food, prompting many to search for chip alternatives.
To make chips, manufacturers thinly slice potatoes and fry them in hot oil—this deep-frying method of cooking ups the fat content. In fact, according to the Dietary Guidelines for Americans, chips and other savory snacks are common sources of saturated fat in the U.S.
The 7 Best Healthy Chips You Should Buy, According to a Dietitian
If you’re a chip lover like me,, you may wonder if there are healthier chips that will deliver that crunch fix you crave. Enter baked chips, the lesser-fat version of regular chips that sound like a better bite. Baked chips bypass the frying process, and manufacturers chips by using dried potato starch and forming them into a potato chip shape. Then, the potato chips are baked in large batches, then sprayed with oil, so less fat goes into their processing.
Snack aisles are packed with chips of all flavors, but should you be stocking your cart with the baked varieties over the regular ones? Read on to find out.
Potato Chip Nutrition
Nutrition Facts for Regular Potato Chips
A typical one single-serving bag (28 grams) contains the following, per the USDA:
- Calories: 149
- Total Carbohydrate: 15 g
- Dietary Fiber: 1 g
- Total Sugars: 0 g
- Protein: 2 g
- Total Fat: 10 g
- Saturated Fat: 1 g
- Cholesterol: 3 mg
- Sodium: 148 mg
- Potassium: 336 mg
- Vitamin C: 22 mg
Nutrition Facts for Baked Potato Chips
A typical one single-serving bag (28 grams) contains the following, per the USDA:
- Calories: 131
- Total Carbohydrate: 20 g
- Dietary Fiber: 1 g
- Total Sugars: 1 g
- Protein: 1 g
- Total Fat: 5 g
- Saturated Fat: 0.7 g
- Cholesterol: 0 mg
- Sodium: 150 mg
- Potassium: 202 mg
- Vitamin C: 0 mg
A side-by-side comparison of regular chips versus baked potato chips shows regular potato chips provide more calories and fat than baked potato chips. Calorie-wise, your bag of conventional potato chips has roughly 20 more calories than baked chips.
Oil-frying doubles the fat content of regular chips compared to baked chips. Still, the saturated fat in both chip types is similar. Some popular chip brands make regular chips with significantly more saturated fat than their baked products, so nutrition depends on the brand.
Surprisingly, baked chips are higher in carbohydrates and contain more sugars than regular potato chips. Lower-fat foods can have less flavor than higher-fat foods, and tossing in a hint of added sugar helps improve the taste.
What is it that keeps your hands diving back into the chip bag? It could be fat, but it’s most often the salt that makes chips so tasty. Sodium levels in regular and baked potato chips are practically the same.
Baked Chips vs. Regular Chips
Baked Chips Are Lower in Fat
Both types of chips are made with polyunsaturated fats and monounsaturated fats from corn, canola, soybean or sunflower oils. According to the American Heart Association, both PUFAs and MUFAs can positively affect health. It’s also important to look at the amount of less heart-healthy saturated fat, but this differs greatly depending on the brand and flavor - so check the nutrition label of your favorite one.
Baked chips are slightly lower in calorie, though both offer the same amount of sodium, which is also something to be mindful of if you have hypertension (high blood pressure) and follow a heart-healthy eating plan.
Baked Chips Are Higher in Carbs
Baked chips may offer less fat, but they are 25% richer in carbohydrates than regular chips. More starches and sugars are added to baked chips for flavor and texture enhancement, which may account for the bump-up in carbs. These added starches are often refined carbohydrates, which are broken down quickly.
Baked Chips Have Fewer Vitamins and Minerals
It turns out that regular chips provide more potassium (12% vs. 7% of your Daily Value in a typical serving) and vitamin C (24% vs. 0%) than baked chips, two beneficial nutrients. That said, there are so many other sources of both of these nutrients in your diet—like whole fruits and vegetables—that you should be relying on, rather than chips.
Tips for Choosing Healthy Chips
1. Consider Your Portions
Overeating chips can be easy, leading to an uptick in your calorie intake yet still leaving you hungry. Baked or not, most chips aren’t winning sources of protein and fiber, nutrients that help keep us full. But both types of chips can be a part of a healthy lifestyle if you keep portion sizes in mind. So, no matter which chip bag you grab, you’ll do your health a solid by using the nutrition label as a guide.
Single-serving bags make it easy, but they can be higher in cost. Buying big bags of chips is easier on your wallet, and it helps to avoid eating straight from the bag, so empty your serving onto a plate and plan to pair it with another food.
2. Combine Chips with Filling Foods
Make chips a part of a nutrient-rich snack by pairing them with fiber or protein foods like sliced apples or Greek yogurt, respectively. You’ll enliven your taste buds with a sweet and salty balance to your snack—plus stay full and satisfied. Or pair your chip serving with a main meal, which may be a hearty salad, soup or a high-protein wrap.
3. Try DIY Chip Recipes
Your air fryer can be your BFF by helping to make your own crispy, crunch-worthy snacks at home, like with our Cauliflower Chips and Sweet Potato Chips. Check out our chips and crisps recipes to make nutritious chips from practically any veggie, from zucchini to cabbage and beets!
The Bottom Line
Baked chips offer less fat overall than regular chips, making them only slightly lower in calories, which will have a minimal impact on your overall calorie intake for the day. Moreover, both contribute very similar amounts of saturated fat and sodium. Baked chips have more carbohydrates, while regular chips offer significantly more potassium and vitamin C. That said, baked chips aren’t necessarily healthier for you than regular chips, and both can be a part of a healthy eating routine. Ultimately our advice is this: choose your favorite and fully enjoy each crunchy bite.
