Are Crisps a Good Snack? A Balanced Look at Your Favourite Crunch

December 26, 2025 •

4 min read

According to a study comparing snack types, consuming fruit was associated with lower anxiety and emotional distress than consuming crisps and chocolate, suggesting a clear link between snack choice and psychological well-being. This raises the question of whether our beloved, crunchy crisps are genuinely a good option for our overall health.

Quick Summary

Crisps are often high in calories, salt, and fat, with low nutritional value, which can contribute to weight gain and heart health issues. Mindful eating and exploring healthier alternatives like air-popped popcorn or baked vegetable crisps are crucial for balancing crunchy cravings.

Key Points

Nutritional Deficiencies: Traditional crisps are high in unhealthy fats and sodium, but low in essential nutrients like protein and fibre.
Health Risks: Regular, high consumption is linked to weight gain, high blood pressure, and potential heart health issues.
Read Labels Carefully: 'Healthier' or 'veggie' crisps can be misleading; always check the fat and salt content on the nutritional label.
Embrace Healthier Alternatives: Excellent crunchy substitutes include air-popped popcorn, roasted chickpeas, and homemade baked vegetable crisps.
Practice Mindful Snacking: For occasional crisps, portion a small amount into a bowl to avoid mindless overconsumption directly from the bag.
Understand the 'Bliss Point': The engineered combination of salt, fat, and crunch makes crisps highly addictive and difficult to resist, driving cravings.

The Nutritional Reality: What's Really in a Bag of Crisps?

Most traditional crisps are made by thinly slicing potatoes, frying them in oil, and adding salt and flavourings. This process drastically changes the potato's nutritional profile, diminishing its beneficial vitamins and minerals while loading it with fats and sodium. The result is a highly palatable, yet nutritionally poor, snack often referred to as 'empty calories'.

The Health Impact of Crisps' Core Ingredients

High Fat Content: The frying process soaks the potato slices in oil, significantly increasing their fat content. Many cheaper, mass-produced crisps use industrial seed oils high in unhealthy saturated and trans fats, which can negatively impact cholesterol levels and heart health.
Excessive Sodium: Crisps are heavily salted to enhance their flavour and appeal, leading to a high sodium content. Excessive sodium intake is a major contributor to high blood pressure, increasing the risk of heart disease and stroke. It also causes water retention and bloating.
Acrylamide: Frying starchy foods like potatoes at high temperatures creates a chemical called acrylamide. This substance has been identified as a potential carcinogen and neurotoxin, accumulating in the body with regular consumption.
Empty Calories: The high calorie count in crisps provides little to no lasting nutritional benefit, such as protein or fibre, which help with satiety. This lack of satiety can lead to overconsumption and weight gain, as your body is not receiving the nutrients it needs to feel full.

The Psychology of Snacking: Why Are Crisps So Addictive?

The highly engineered flavour and texture of crisps are designed to trigger pleasure centres in the brain, making them difficult to resist. This can lead to a pattern of mindless eating, where large amounts are consumed without conscious thought, especially when distracted. The unique combination of salt, fat, and crunch hits a so-called 'bliss point' that maximises pleasure and drives cravings. Portion control becomes a significant challenge, especially when eating directly from a large sharing bag.

Are All Crisps Created Equal? Exploring Different Varieties

Not all crisps are the same, and some options offer a slightly better nutritional profile, although none are a health food. Baked crisps, for instance, typically contain less fat than their fried counterparts but often compensate with higher levels of sugar and additives to maintain flavour. Vegetable crisps, while marketed as a healthy alternative, are frequently still high in fat and salt due to the frying process and lose most of their beneficial nutrients. It is crucial to read the nutritional labels rather than relying on marketing claims.

Healthier Alternatives to Satisfy the Craving

If you find yourself frequently craving the satisfying crunch of crisps, several healthier alternatives can provide a similar experience with better nutritional value.

Homemade Veggie Crisps: Thinly slice root vegetables like sweet potatoes, beetroot, or parsnips and bake them in the oven with a light drizzle of olive oil and a sprinkle of natural seasoning.
Air-Popped Popcorn: Plain, air-popped popcorn is a high-fibre, low-calorie snack. Avoid pre-packaged, heavily buttered versions and season with a pinch of sea salt or nutritional yeast for a cheesy flavour.
Roasted Chickpeas: Toss chickpeas with olive oil and spices and roast them until crispy. They are a great source of protein and fibre, providing sustained energy and satiety.
Edamame: Steamed edamame sprinkled with sea salt offers a satisfying texture and is packed with protein and fibre.
Nuts and Seeds: A small handful of unsalted nuts or seeds provides healthy fats, protein, and fibre, but be mindful of portion sizes due to their calorie density.

Traditional Crisps vs. Healthy Crunch Alternatives


Feature	Traditional Fried Crisps	Homemade Baked Veggie Crisps	Air-Popped Popcorn
Calories	High (approx. 150 kcal per 28g)	Lower (approx. 120-130 kcal per 28g)	Very Low (approx. 30-40 kcal per 28g)
Saturated Fat	High (approx. 1.5g per 28g)	Can be low depending on oil used	Very low to zero
Sodium	High (approx. 148-220mg per 28g)	Controllable; low if seasoned naturally	Controllable; low if seasoned naturally
Fibre	Low (approx. 1g per 28g)	Variable, often higher	High (approx. 4g per 28g)
Additives	High, including MSG and artificial flavours	None, if homemade	None, if plain

Finding a Balance with Mindful Eating

Ultimately, whether crisps are a 'good' snack depends on the frequency and portion size of your consumption. An occasional, controlled indulgence can fit into a healthy lifestyle without negative consequences, as long as it is balanced with nutrient-dense foods. The key is to practice mindful eating:

Portion Control: Instead of eating from a large bag, portion a small serving into a bowl. This helps you become more aware of how much you are consuming.
Savour the Taste: Focus on the flavour and texture of each crisp. Enjoy the experience slowly rather than mindlessly eating.
Balance your Diet: A small serving of crisps should be a treat, not a regular occurrence. Balance it with plenty of fruits, vegetables, whole grains, and lean proteins in your overall diet.

It is also beneficial to check labels, focusing on sodium, saturated fat, and sugar content, especially when considering 'healthier' branded varieties. As a general guide for a balanced diet, the World Health Organization recommends limiting fat intake to less than 30% of total energy intake.

Conclusion

So, are crisps a good snack? The answer is nuanced. From a purely nutritional standpoint, traditional crisps are poor choices, lacking essential nutrients while being high in unhealthy fats, sodium, and potential carcinogens like acrylamide. However, an occasional, small portion can be enjoyed as part of a balanced diet, particularly when eaten mindfully and not to replace more nourishing options. The best approach is to limit their consumption and explore the many healthier, homemade alternatives that can satisfy your craving for crunch with greater nutritional benefits. By understanding what's in your food and practising moderation, you can enjoy your snacks without compromising your health goals.

Frequently Asked Questions

Crisps are considered empty calories because they are high in calories and unhealthy fats but offer very little in the way of beneficial nutrients, such as vitamins, protein, or fibre, which provide satiety.

Not necessarily. While baked crisps may have less fat, they can be higher in sugar and additives. Similarly, most vegetable crisps are fried and still contain high levels of salt and fat, with many vitamins destroyed by the heat. It is essential to read the nutritional label.

The high sodium content in crisps can contribute to elevated blood pressure (hypertension), which is a significant risk factor for heart disease and stroke. Excess salt can also lead to water retention.

Yes, but moderation is key. An occasional, small serving of crisps can be included in a balanced diet. The key is to practice portion control and ensure your overall diet is rich in nutrient-dense foods.

Acrylamide is a chemical that can form in starchy foods cooked at high temperatures, like fried crisps. It is considered a potential carcinogen and neurotoxin, so regular consumption of foods containing it is a concern for health.

Mindful eating is the practice of paying full attention to the food you're eating and the experience of eating. For crisps, this means portioning a small amount into a bowl and savouring each bite, which helps prevent mindless overconsumption and encourages you to be more conscious of your intake.

Crisps are engineered to be highly palatable by combining a precise amount of salt, fat, and crunch—a combination known as the 'bliss point'. This sensory appeal triggers pleasure centres in the brain, leading to a cycle of cravings that is hard to break.