No matter how much you enjoy eating chips, it’s clear that they don’t offer much when it comes to nutrition. Traditional potato chips are greasy, highly processed, and often lead people to eat more than the suggested serving size. Among snack foods, they are known for offering very little nutritional value.
“Most chips are made from refined grains or potatoes and go through heavy processing,” says Christa Brown, a registered dietitian based in Woodbridge, New Jersey. “This processing removes many of the nutrients that are found in the original ingredients.” She also points out that these chips are usually fried in oils that are high in trans fats and saturated fats. Research has shown that these types of fats can raise cholesterol, lead to heart problems, and increase the chances of developing long-term health issues.
Older research has linked fried potato products to a higher risk of early death. One study from Diabetes Care in December 2022 showed that plain potatoes didn’t raise the risk of type 2 diabetes, but mashed potatoes, french fries, and potato chips did. Another study from the British Journal of Nutrition in May 2022 found that people who often eat savory snacks like potato chips may have a higher risk of depression, anxiety, and stress.
A big issue with chips is how they are made to taste extra appealing. Studies have found that they contain large amounts of fat, sugar, salt, and carbs, which trigger the brain’s reward system. “The crispy texture and savory flavor make them easy to eat in large amounts, which can lead to eating too many calories and gaining weight,” Brown explains.
Still, many dietitians believe chips can be part of a balanced diet if eaten in moderation. “It’s very easy to snack on chips without thinking about how much you’re eating,” says Laura M. Ali, a culinary dietitian in Pittsburgh. She recommends two simple tips to help with this: Choose single-serving 1-ounce bags to control your portions, or place about 15 chips on a plate and put the bag away so you’re not tempted to go back for more.
A Smarter Way to Snack on Chips
Is there a better choice? If you take a walk down the chip aisle, you’ll see new kinds of chips made in different ways — baked, air-popped, and made from vegetables like beets, sweet potatoes, or beans. “If you feel like snacking, there are some options that are a little healthier,” says Ali.
Brown suggests starting with the ingredients list to see if a chip is a good option. “Look for chips made with simple, familiar ingredients,” she says. “Choose ones made from whole foods such as potatoes, whole grains, or beans. Stay away from chips with artificial flavors, preservatives, and additives.”
She also advises checking the fat content — it should be no more than 20% of your daily value per serving, which is about 15 grams. It’s better if the chips are made with unsaturated fats like olive oil, avocado oil, or coconut oil. She also recommends choosing chips with less than 20% of your daily sodium, which is 460 milligrams or less per serving.
Lastly, she suggests looking at the fiber content. “Fiber helps with digestion, keeps you full longer, and supports good overall health,” Brown says. Some chips made from whole grains or beans may have more fiber. According to the U.S. Department of Agriculture (USDA), most chips only have about 1 gram of fiber per 1-ounce serving, so anything higher is a plus.
Here are nine chip brands that registered dietitians say are healthier options.
1. Beanitos Black Bean Tortilla Chips
Per 1 oz serving (about 11 chips):
- 130 calories
- 7 g fat (0.5 g saturated)
- 15 g carbs
- 1 g sugar (0 g added)
- 4 g fiber
- 4 g protein
- 120 mg sodium
These bean-based chips have just five ingredients and taste a lot like regular corn tortilla chips. “Beanitos are made from beans with some rice flour and tapioca starch,” says Ali. They are lower in fat than many chips and have extra fiber and protein, which helps you feel full and may stop you from eating too much.
2. Kettle Air Fried Himalayan Salt Chips
Per 1 oz serving:
- 130 calories
- 6 g fat (0 g saturated)
- 18 g carbs
- 135 mg sodium
- 1 g fiber
- 2 g protein
Even though “kettle cooked” chips may sound healthier, they usually aren’t. “It means the chips are tossed in oil during cooking, which makes them crispier but also higher in fat,” says Ali. The regular version of these chips has 150 calories and 9 g of fat per serving. This air-fried version only has 6 g of fat and no saturated fat. With only three ingredients, it’s a lighter choice.
3. Late July Nacho Cheese Tortilla Chips
Per 1 oz serving:
- 140 calories
- 7 g fat (0.5 g saturated)
- 18 g carbs
- 1 g sugar (0 g added)
- 2 g fiber
- 2 g protein
- 120 mg sodium
Kelly Jones, a sports dietitian in Pennsylvania, keeps these chips in her pantry. “They have great texture,” she says. Made with organic corn and real cheese, they satisfy nacho cravings. Another flavor made with chia and quinoa is also a good option with less fat and sodium. The company’s bags can also be recycled through TerraCycle, which is a plus.
4. Hippeas Snacks Sea Salt & Lime
Per 1 oz serving:
- 140 calories
- 7 g fat (0.5 g saturated)
- 17 g carbs
- 1 g sugar (0 g added)
- 3 g fiber
- 3 g protein
- 170 mg sodium
These chips are made from chickpeas and have a good amount of fiber and protein, says Jess DeGore, a dietitian in Pittsburgh. They look like tortilla chips but have a different texture. They are vegan and don’t contain artificial flavors or added sugar.
5. Popchips Original Sea Salt
Per 1 oz serving (about 23 chips):
- 130 calories
- 5 g fat (0.5 g saturated)
- 21 g carbs
- 1 g sugar (0 g added)
- 1 g fiber
- 1 g protein
- 190 mg sodium
“These are not fried but made with heat and pressure, which lowers the fat,” says DeGore. However, she notes they don’t offer much fiber or protein, and they’re a bit high in sodium. Still, they have a good potato flavor, and Ali says she enjoys them as a salty snack.
6. Sun Chips
Per 1 oz serving (about 16 chips):
- 140 calories
- 6 g fat (0.5 g saturated)
- 19 g carbs
- 2 g sugar (2 g added)
- 2 g fiber
- 2 g protein
- 110 mg sodium
Sun Chips have been a go-to healthier choice for years. “They are made with whole grains like whole wheat, oats, and brown rice flour,” says DeGore. They contain more fiber and less fat and salt than regular potato chips, and you also get a decent portion size.
7. Terra Chips Original
Per 1 oz serving:
- 200 calories
- 12 g fat (1 g saturated)
- 23 g carbs
- 3 g sugar
- 3 g fiber
- 1 g protein
- 110 mg sodium
These colorful chips are made from root vegetables like taro, beets, yuca, and sweet potatoes instead of regular potatoes. “I like that these chips let people try different vegetables and get more antioxidants,” says Jones. They do have a bit more fiber but are similar to regular chips in terms of calories and fat, so portion control is still important.
8. Boulder Canyon Thin & Crispy Classic Sea Salt
Per 1 oz serving (about 20 crisps):
- 170 calories
- 10 g fat (1.5 g saturated)
- 16 g carbs
- 0 g sugar
- 1 g fiber
- 3 g protein
- 120 mg sodium
These chips are cooked in avocado oil and contain mostly healthy monounsaturated fat. They only have three ingredients — potatoes, avocado oil, and sea salt — and no added sugar. Lisa Andrews, a dietitian in Cincinnati, says portion control is key since the calorie and fat content is still high.
9. Baked Lays
Per 1 oz serving (about 17 crisps):
- 120 calories
- 5 g fat (0 g saturated)
- 22 g carbs
- 2 g sugar (2 g added)
- 1 g fiber
- 2 g protein
- 160 mg sodium
Baked Lays have fewer calories and less fat than the fried version. “These are a good pick if you want the taste of potatoes without all the fat,” says Ali. “Because they are baked, the flavor of the potato really comes through, and the light salt might be enough to curb your craving.” Still, she admits that sometimes she enjoys a regular potato chip — as an occasional treat, and always in a small portion.