Are Chips Considered Junk Food? The Surprising Truth

October 10, 2025 •

3 min read

According to a 2015 study, potato chips were identified as one of the easiest sources of weight gain. This fact leads many to wonder: are chips considered junk food? The answer is more nuanced than a simple yes or no, depending heavily on the ingredients, preparation, and how often they are consumed.

Quick Summary

This article explores the classification of chips as junk food, detailing the nutritional components of traditional fried chips versus healthier options like baked vegetable crisps. It examines key factors like processing, fat, and sodium content, offering a comprehensive comparison to guide readers toward better snacking choices.

Key Points

Definition of Junk Food: Junk food is characterized by high calories and low nutrients, and most traditional potato chips fit this description due to high fat, sodium, and lack of fiber.
Traditional Chips Are Often Junk: Deep-frying and heavy salting make classic chips high in unhealthy fats and sodium, contributing to weight gain and heart disease risk.
Not All Chips Are Equal: Newer alternatives, like baked or air-popped vegetable chips, can be a healthier option, offering more fiber and nutrients than their fried counterparts.
Moderation is Key: Occasional, small portions of conventional chips can be part of a balanced diet, but regular overconsumption is unhealthy.
Healthy Alternatives Exist: Satisfy your crunchy cravings with more nutritious options like roasted chickpeas, air-popped popcorn, or homemade baked veggie chips.
Read the Label: The best way to know if a product is closer to junk food or a healthier snack is to check the ingredients, fat, and sodium content on the nutritional label.

The Defining Characteristics of Junk Food

Junk food is generally defined as any food that provides little or no nutritional value while being high in calories, salt, sugar, and unhealthy fats. The term highlights a high energy density with a low nutrient density. This means you consume a lot of calories for very few vitamins, minerals, or fiber.

What Makes Traditional Chips 'Junk'?

Most classic potato chips are made from thinly sliced potatoes that are deep-fried in oil and heavily salted. This processing fundamentally alters the nutritional profile of the potato, a vegetable that naturally contains potassium and other nutrients.

High in Saturated and Trans Fats: Frying in low-quality vegetable oils creates unhealthy fats that can raise bad cholesterol levels and increase the risk of heart disease.
Excessive Sodium: The salt added for flavor pushes the sodium content far beyond healthy limits. High sodium intake is linked to increased blood pressure and cardiovascular problems.
High Calorie Count: Due to their fat content, chips are calorie-dense. It's very easy to overconsume them, leading to weight gain.
Lack of Satiety: Chips are engineered to be 'hyper-palatable,' stimulating the brain's reward centers but providing little fiber or protein to make you feel full. This encourages overeating.

The Healthier Chip Exception

Not all chips are created equal. The rise of health-conscious snacking has introduced a new generation of chip-like products that challenge the junk food label. These include baked chips, vegetable crisps made from kale or beets, and those cooked with healthier oils like avocado or olive oil. While still processed, these versions can offer more nutrients and less unhealthy fat compared to their traditional counterparts. A homemade baked kale chip, for instance, retains more of the vegetable's original vitamins and fiber.

The Role of Moderation

For most people, a balanced diet can safely include small portions of conventional potato chips. The key is moderation. Consuming a small, mindful portion occasionally is very different from eating an entire family-sized bag regularly. A rigid, restrictive mindset toward any food can sometimes lead to an unhealthy relationship with eating.

Comparison Table: Classic Fried Chips vs. Healthy Alternatives


Feature	Classic Fried Potato Chips	Healthier Alternatives (e.g., Baked Kale Chips)
Processing	Highly processed; deep-fried at high temperatures.	Minimally processed; baked or air-popped.
Fat Content	High in unhealthy saturated and trans fats.	Often low in fat or made with healthier oils like olive or avocado.
Sodium Level	Very high due to added salt.	Lower sodium content; often seasoned with spices instead of salt.
Nutrient Density	Low; provides mostly 'empty calories'.	Higher; retains more vitamins, minerals, and fiber.
Ingredients	Often made with refined starches and artificial flavors.	Made from whole foods like vegetables or legumes.
Satiety	Low satiety; encourages overeating.	Higher satiety due to fiber and protein content.
Acrylamide	Can form during the high-heat frying process.	Less likely to form, especially with lower cooking temperatures.

Making Smarter Snack Choices

To navigate the world of chips and other salty snacks, here are some actionable steps for a healthier approach:

Read the Label: Scrutinize the nutrition facts and ingredient list. Look for lower sodium options, healthier oils (avocado, olive, sunflower), and shorter ingredient lists.
Opt for Baked Over Fried: Baked chips significantly reduce unhealthy fat and calorie content by avoiding the deep-frying process.
Explore Veggie Chips: While packaged veggie chips aren't a direct substitute for a serving of vegetables, they often contain more nutrients than traditional potato chips. You can also make your own baked veggie chips at home with kale, beets, or sweet potatoes.
Embrace Portion Control: If you are going to eat conventional chips, serve a single portion into a bowl instead of eating directly from the bag. This helps control calorie intake.
Choose Nutritious Alternatives: Satisfy your cravings for crunch with truly healthy alternatives. Consider roasted chickpeas, mixed nuts, air-popped popcorn, or vegetable sticks with hummus.

Conclusion: A Matter of Definition and Context

So, are chips considered junk food? For the most part, yes. The typical deep-fried, heavily salted potato chip fits the definition of a low-nutrient, high-calorie food. However, the label isn't universal. Healthier, minimally processed chips made from whole foods challenge this classification. Ultimately, the health impact depends on the specific product, preparation method, and most importantly, the frequency and portion size with which it's consumed. By understanding the distinction and making mindful choices, you can better manage your diet without completely denying a satisfyingly crunchy snack.

Here is an example of a healthier chip alternative recipe to try at home and compare.

Frequently Asked Questions

Chips are primarily considered junk food because they are highly processed, typically deep-fried in unhealthy oils, and contain excessive amounts of salt, resulting in a low nutrient-to-calorie ratio.

Yes, baked chips are generally healthier than fried chips. Baking avoids the high levels of saturated and trans fats created by deep-frying, though they can still be high in sodium.

No, most commercially produced vegetable chips do not count as a full serving of vegetables. They are still highly processed and often contain similar levels of fat and sodium as potato chips.

Acrylamide is a potential carcinogen that can form in starchy foods, including potatoes, when cooked at high temperatures. It is a byproduct of the frying process used for many traditional chips.

Yes, you can eat chips and maintain a healthy diet by practicing moderation and portion control. Enjoying chips as an occasional treat rather than a daily staple minimizes their negative health impact.

Some healthy alternatives include roasted chickpeas, air-popped popcorn, mixed nuts, seeds, and fresh vegetable sticks paired with a healthy dip like hummus.

To avoid unhealthy fats, choose chips that are baked instead of fried, check the ingredient list for healthier oils like avocado or olive oil, and consider making homemade versions where you control the oil type.