Are Monster Munch unhealthy? A deep dive into the classic crisps

December 1, 2025 •

4 min read

While some Monster Munch variants are baked, not fried, unlike many other crisps, they still contain significant amounts of salt and fat. This raises the question for many snack lovers: are Monster Munch unhealthy? This article explores the nutritional facts and ingredients behind the iconic snack.

Quick Summary

An examination of Monster Munch reveals its ultra-processed nature and high levels of salt and fat, placing it outside the category of a healthy snack. A comparison with other popular crisps and a look at healthier alternatives are also discussed.

Key Points

Ultra-Processed Classification: Monster Munch is categorised as an ultra-processed food due to its industrial ingredients and extensive manufacturing.
High in Fat and Salt: Per 100g, Monster Munch contains significant amounts of fat and salt, exceeding recommended daily intake levels if consumed in large quantities.
Baked, Not Fried Doesn't Equal Healthy: While being baked is often seen as healthier, it doesn't negate the high salt and fat content or the presence of artificial additives.
Contains Flavour Enhancers: The snack relies on flavour enhancers like Monosodium Glutamate (MSG) and Disodium 5'-Ribonucleotides for its taste.
Lack of Nutritional Value: Monster Munch provides little to no beneficial fibre or nutrients, offering empty calories that do not contribute to long-term satiety.
Consume in Moderation: As an occasional treat within a balanced diet, Monster Munch poses little threat, but regular consumption is associated with various health risks linked to ultra-processed foods.

Unpacking the Nutritional Profile

To determine if Monster Munch are unhealthy, we must first look at their nutritional makeup. Taking a standard 40g bag of Pickled Onion flavour as an example, we can examine its components. On a 'per 100g' basis—which allows for easy comparison with other foods—Monster Munch contains high levels of fat and salt. A typical 100g serving of Pickled Onion can have around 25g of fat and 1.55g of salt. This is a significant proportion of an average adult's recommended daily intake.

While a single 20g or 40g bag may seem modest, consuming multiple bags or larger 'Giants' packs can quickly add up, contributing a considerable amount of fat and salt to your daily diet without providing much nutritional value in return. The crisps are low in fibre and protein compared to whole-food snacks, meaning they provide a quick burst of energy without contributing to lasting fullness. This can lead to overeating and excessive calorie consumption over time.

The Ingredients: A Deeper Look Beyond the 'Monster's Paw'

The iconic 'monster's paw' shape of Monster Munch is formed from a base of maize. The crisps are then coated in rapeseed or vegetable oil and flavoured with a complex mix of additives. For instance, the Pickled Onion variety contains a seasoning blend with flavourings, onion powder, sugar, salt, and flavour enhancers. These enhancers include Monosodium Glutamate (MSG) and Disodium 5'-Ribonucleotides, which are used to give the crisps their distinctive, savoury taste.

The Ultra-Processed Factor

According to health organisations like the NHS, foods that contain ingredients not typically found in a home kitchen, such as flavour enhancers, emulsifiers, and artificial flavours, are classified as ultra-processed. Monster Munch fits this definition perfectly. Diets high in ultra-processed foods have been linked to various health concerns, including obesity, heart disease, and type 2 diabetes. The high palatability of these snacks, driven by their engineered flavour profile, is thought to encourage overconsumption. While MSG itself is generally recognised as safe for most people, some individuals report sensitivities. However, the combination of high salt, fat, and flavourings in ultra-processed snacks is the primary concern, not typically the MSG alone.

Monster Munch in Context: A Comparison

How do Monster Munch stack up against other popular snacks? The 'baked, not fried' claim means they might have slightly less fat than some deep-fried potato crisps. However, other nostalgic snacks offer lower calorie, fat, or salt options.


Snack (20g bag)	Calories	Fat	Salt
Monster Munch Pickled Onion	98 kcal	5.0 g	0.31 g
Pom Bears (13g)	66 kcal	Not listed	0.17 g
French Fries Ready Salted (18g)	78 kcal	Not listed	0.46 g

This table illustrates that while a single bag of Monster Munch is not excessively high in calories, particularly compared to larger portions of other snacks, other options offer a better nutritional balance in terms of fat and salt. A comparison per 100g would also highlight the higher energy density of Monster Munch compared to some alternatives.

The Verdict: A Snack for Moderation

So, are Monster Munch unhealthy? The answer is nuanced. On one hand, a single bag as an occasional treat is unlikely to cause significant harm within a balanced diet. On the other, they are an ultra-processed food, high in fat and salt, and contribute little to overall nutrition. Regular or heavy consumption is not recommended for a healthy lifestyle and is associated with increased health risks.

Healthier Alternatives to Crisps

If you're looking to reduce your intake of highly processed snacks, there are many nutritious and tasty alternatives:

Baked vegetable crisps: Homemade or store-bought parsnip, beetroot, or sweet potato chips offer a crunchy texture with fewer additives.
Roasted chickpeas or lentils: These can be seasoned and baked for a protein and fibre-rich crunch.
Nuts and seeds: A handful of unsalted nuts provides healthy fats and protein, keeping you fuller for longer.
Seaweed snacks: Crispy and packed with minerals, these are a low-calorie alternative to crisps.
Homemade popcorn: Plain or lightly seasoned with nutritional yeast for a cheesy flavour, this is a whole-grain option.
Fruit slices: For a sweet crunch, try baked apple chips or fresh fruit.

Conclusion

Monster Munch are a delicious, nostalgic treat that many enjoy. However, their ultra-processed nature and high levels of salt and fat mean they are not a healthy snack choice, especially when consumed regularly. Like all indulgent foods, they should be enjoyed in moderation as part of a varied and balanced diet that prioritises whole, unprocessed foods. Making conscious choices about snacking and exploring healthier alternatives can significantly benefit your long-term health. For guidance on achieving a balanced diet, consult resources like the NHS Eatwell Guide.

Frequently Asked Questions

Monster Munch are baked, not fried, a detail often highlighted by the manufacturer. This process results in a slightly lower fat content compared to some deep-fried crisps, but they are still not considered a healthy food.

Yes, Monster Munch are considered high in salt, especially when looking at the per 100g nutritional data, which shows a significant amount relative to the recommended daily intake.

Yes, the Pickled Onion and Flamin' Hot varieties of Monster Munch contain Monosodium Glutamate (MSG) as a flavour enhancer. It is generally considered safe for most people, but some may be sensitive.

Yes, standard Monster Munch flavours like Pickled Onion are typically listed as suitable for vegetarians. However, ingredients can change, so it's always best to check the latest packaging.

Healthier alternatives include baked vegetable crisps, roasted chickpeas, plain popcorn, nuts, seeds, and fresh fruit. These offer crunch with more fibre and nutrients and fewer additives.

Ultra-processed foods are often high in salt, fat, and sugar, and low in fibre and vitamins. Regular consumption is linked to health issues like obesity and heart disease, and their engineered taste can encourage overeating.

As an occasional, indulgent treat, Monster Munch can be part of a balanced diet that is otherwise rich in whole foods. However, it is not a nutritious choice and should be consumed in moderation due to its high fat and salt content.

Nutritionally, 'Giants' packs reflect similar high fat and salt levels per 100g as the standard multipacks. The main difference is the larger portion size, which increases the total calorie, fat, and salt intake per serving.