Are Crisps Actually Bad for You? The Truth Behind Your Favourite Snack

December 27, 2025 •

4 min read

According to the Food Standards Scotland, crisps are not needed in a balanced diet and contribute unnecessary fat, sugar, and salt. The question of 'are crisps actually bad for you?' hinges on the frequency and quantity of consumption, as well as the specific type of crisp. While a daily habit can pose significant health risks, an occasional indulgence can fit into a healthy lifestyle.

Quick Summary

Crisps are often high in calories, unhealthy fats, and sodium, and low in essential nutrients like protein and fibre, which can contribute to weight gain and heart issues. The frying process can produce harmful compounds, but healthier alternatives and mindful consumption can mitigate the negative effects.

Key Points

High in calories and fat: Crisps are energy-dense snacks, primarily due to the deep-frying process, which can lead to weight gain if consumed excessively.
Excessive sodium: The high salt content contributes to an increased risk of high blood pressure and related heart conditions.
Minimal nutrients: Most crisps are low in protein and fibre, leaving you feeling unsatisfied and potentially leading to overconsumption.
Acrylamide formation: Frying potatoes at high temperatures creates acrylamide, a chemical that health authorities advise limiting exposure to.
Moderation is key: An occasional, mindful portion can be part of a balanced diet, but regular, large intake is linked to several negative health outcomes.
Explore healthier alternatives: Options like baked vegetable crisps, roasted chickpeas, or air-popped popcorn provide a satisfying crunch with better nutritional profiles.

Understanding the Nutritional Landscape of Crisps

Crisps, while a widely popular and delicious snack, have earned a reputation for being unhealthy. A closer look at their nutritional profile reveals why they are best enjoyed in moderation. Most standard crisps are made from thinly sliced potatoes that are deep-fried in oil, then seasoned with high levels of salt and flavourings. This manufacturing process fundamentally alters the potato's nutritional content, largely stripping it of beneficial vitamins and minerals like Vitamin C and potassium. The deep-frying method significantly increases the fat and calorie count, while added salt contributes to a high sodium load. This combination results in a calorie-dense, nutrient-poor product that is easy to overconsume due to its highly palatable and addictive nature.

The Major Health Concerns

There are several health concerns linked to regular crisp consumption:

High in Calories: Crisps are energy-dense, meaning a small serving contains a high number of calories. For example, a 1-ounce (28g) serving can contain around 140-150 calories, and most people eat far more than a single serving. This can easily lead to a calorie surplus and, over time, weight gain.
Excessive Sodium: The high salt content in crisps is a significant issue. Regular consumption of too much sodium is directly linked to increased blood pressure, which is a major risk factor for heart disease and stroke. The addictive 'bliss point' of salt, fat, and sugar used by manufacturers makes it difficult to stop eating after just a few crisps.
Unhealthy Fats: Crisps are often fried in industrial seed oils high in saturated and omega-6 fats. High intake of saturated fats can elevate cholesterol levels and harm heart health. Some of these oils, when repeatedly heated, can create harmful compounds.
The Problem with Acrylamide: When starchy foods like potatoes are cooked at high temperatures (e.g., fried or baked), a chemical called acrylamide can form. While the link between acrylamide in food and cancer in humans is still under investigation, health authorities advise keeping intake as low as possible.
Ultra-Processed Nature: Many flavoured crisps are heavily processed and contain a long list of ingredients, including artificial flavourings, enhancers like MSG, and other additives. These can cause adverse reactions in sensitive individuals and detract from the nutritional value.

The Appeal and How to Eat Mindfully

Despite the health concerns, crisps remain incredibly popular due to their satisfying crunch and flavour. They offer a quick energy boost from carbohydrates and are often consumed during social gatherings or as a mood-enhancer. The key to enjoying crisps without compromising health is moderation and mindful eating. This means savouring a small, pre-portioned serving rather than eating directly from a large bag. Pairing them with more nutritious foods, such as a high-protein dip like hummus, can help you feel more satisfied.

Healthy Crisp and Snack Alternatives

For those seeking healthier options that still satisfy the craving for a crunchy snack, there are many alternatives available. These can be either homemade or store-bought, offering a better nutritional profile without sacrificing flavour.

Homemade baked vegetable crisps (e.g., kale, sweet potato, beetroot)
Roasted chickpeas for a protein and fibre boost
Air-popped popcorn (without excess butter)
Rice cakes with a healthy topping
Unsalted nuts

Comparison Table: Standard Crisps vs. Healthier Alternatives


Feature	Standard Fried Crisps	Baked/Air-Popped Alternatives	Fresh Fruit/Vegetable Snacks
Preparation Method	Deep-fried in oil at high temperatures.	Oven-baked or air-popped, using less oil.	Eaten raw or lightly prepared at home.
Fat Content	High, especially saturated fats from frying oils.	Lower than fried versions, but some are still processed.	Very low or contain healthy, natural fats.
Sodium Content	High due to added salt and flavourings.	Varies, but healthier brands often have lower sodium.	Minimal, only if salt is added during preparation.
Fibre and Protein	Very low, contributing to a lack of satiety.	Some baked or air-popped options contain more fibre.	Naturally high in fibre, contributing to fullness.
Acrylamide Risk	Present due to high-temperature frying.	Still a risk if cooked at high heat, but potentially lower.	Not a concern, as they are not cooked at high temperatures.
Nutrient Density	Low, often considered 'empty calories'.	Can be higher depending on the base ingredient (e.g., kale).	High, retaining vitamins and minerals.
Ultra-Processed	Yes, most flavoured options are heavily processed.	Can still be ultra-processed; check the ingredient list.	No, these are whole foods.

Conclusion

So, are crisps actually bad for you? The answer is nuanced, but the evidence points towards regular consumption being detrimental to your health. Crisps are high in unhealthy fats, excessive sodium, and calories, while offering minimal nutritional value. Concerns also exist regarding potentially harmful compounds like acrylamide formed during the high-temperature cooking process. However, the enjoyment derived from an occasional packet can be part of a balanced diet, as long as it is done mindfully and with an awareness of portion sizes. For those who seek a frequent crunchy fix, healthier baked or homemade alternatives exist that provide more nutritional benefits with less of the downside. The ultimate takeaway is that moderation is key, and being an informed consumer by reading labels is essential for making smarter snacking choices.

Potential Health Impacts of Overconsumption

Regularly eating crisps as a daily habit can lead to significant health issues over time. Beyond weight gain and high blood pressure, research has shown links between frequent fried food consumption and an increased risk of type 2 diabetes. The quick blood sugar spikes caused by the high glycemic load can lead to insulin resistance. Furthermore, crisps' lack of fibre can disrupt digestive health and contribute to constipation. Studies also suggest a link between high fried food intake and mental health issues like anxiety and depression. Ultimately, a balanced and varied diet is crucial for long-term health, and crisps should be considered a treat rather than a dietary staple.

Frequently Asked Questions

Baked crisps are often lower in fat and calories than regular fried crisps, but they can sometimes be higher in carbohydrates and added sugars to compensate for flavour. They are still a processed food, and it's best to check the nutritional label to make an informed choice.

No, vegetable crisps do not count towards your five-a-day. The high-temperature processing used to make them often destroys much of the nutritional value, including vitamins.

To reduce the negative health effects, consume crisps in moderation, control your portion sizes by using a bowl instead of eating from the bag, and balance them with nutrient-dense foods. Choosing brands with less salt and healthier cooking oils can also help.

Acrylamide is a chemical that can form in starchy foods like potatoes when cooked at high temperatures. It has been shown to cause cancer in animal studies, and while the link in humans is not definitive, health authorities advise keeping exposure low.

The addictive nature of crisps is attributed to the 'bliss point'—a carefully engineered combination of fat, salt, and sugar that triggers pleasure centres in the brain and encourages overconsumption. The satisfying crunch also plays a role in this addictive cycle.

Yes, regular consumption of crisps can contribute to weight gain. They are high in calories and unhealthy fats, and low in filling nutrients like protein and fibre, making it easy to consume more calories than you burn.

The NHS recommends adults consume no more than 6 grams of salt per day, which is about a teaspoon. Many crisps have high sodium levels, so a few servings can quickly use up a significant portion of this daily allowance.