Are There Any Chips That Are Okay to Eat?

January 13, 2026 •

4 min read

According to nutrition experts, moderation is the key to enjoying snack foods like chips, but not all chips are created equal. While traditional deep-fried potato chips should be enjoyed occasionally, healthier options exist that offer satisfying crunch without the excessive salt, fat, and calories.

Quick Summary

This guide reveals healthy chip options and crunchy snack alternatives that fit into a balanced diet. Compare nutrient-rich, baked, or legume-based chips, and learn how to read labels to make better choices.

Key Points

Choose baked over fried: Opt for chips that are baked, air-fried, or dehydrated to significantly reduce fat and calories compared to traditional fried varieties.
Read the label carefully: Ignore front-of-package marketing and check the ingredients for simple, whole-food items like legumes, whole grains, or real vegetables.
Prioritize fiber and protein: Chips made from ingredients like lentils or chickpeas offer more fiber and protein, which can help increase satiety and keep you full longer.
Control sodium intake: Look for chips with less than 460mg of sodium per serving to reduce your intake and support heart health.
Watch your portions: Practice mindful snacking by measuring out a single serving rather than eating from the bag to control calorie intake.
Make your own: For maximum control over ingredients, oil, and salt, consider making homemade chips from vegetables like kale, zucchini, or sweet potatoes.

What Makes a 'Healthier' Chip?

When a craving for a crunchy, salty snack strikes, the good news is you have options beyond the standard deep-fried potato chip. A healthier chip is typically defined by its cooking method, ingredients, and nutritional profile. The goal is to maximize real food ingredients and fiber while minimizing unhealthy fats, sodium, and processing.

Baking vs. Frying

One of the most significant factors that determines a chip's healthiness is how it is cooked. Deep-frying in unhealthy oils adds significant amounts of saturated fat and calories, and can create unhealthy byproducts like acrylamide. Baked, dehydrated, or air-fried chips use less oil and are a preferable alternative. The type of oil used also matters; opt for chips made with healthier oils like avocado or olive oil over palm or coconut oil.

Navigating the Ingredients List

To determine if a chip is genuinely healthy, look beyond misleading marketing terms like "all-natural" or "multigrain". Read the ingredients label carefully, focusing on a few key indicators:

Simple ingredients: Healthier chips have a short and recognizable ingredients list, primarily whole foods like potatoes, whole grains, or legumes.
Higher fiber: Chips made from whole grains, beans, or legumes generally contain more dietary fiber, which aids digestion and promotes a feeling of fullness.
Lower sodium: Be mindful of sodium content. Look for options with less than 600mg of sodium per 100g, or ideally, less than 460mg per serving.

Popular Types of Healthier Chips

Lentil and Chickpea Chips

These legume-based snacks are gaining popularity for a reason: they are often higher in protein and fiber than traditional potato chips, making them more satiating.

Benefits: Excellent source of plant-based protein and fiber, helping to keep you full longer. Can have a low glycemic index, which is beneficial for regulating blood sugar.
What to look for: Check labels, as some store-bought lentil chips can still be high in sodium and unhealthy fats. Brands like Hippeas are often recommended by dietitians for their nutritional profile.

Baked Vegetable Chips

Made from ingredients like sweet potatoes, beets, kale, or zucchini, these offer a more nutrient-dense alternative.

Benefits: Retain more vitamins and minerals from the whole vegetable than processed versions. Can add more vegetable variety to your diet.
What to look for: Be aware that many commercial "veggie chips" are potato-based and simply colored with vegetable powder. Homemade or genuinely veggie-based baked chips are the healthiest choice.

Baked Tortilla Chips

Corn tortilla chips can be a healthier alternative, especially when baked instead of fried and made from whole-grain corn.

Benefits: Can be a good source of fiber, particularly if made from whole grains. Great for dipping in fresh salsa or guacamole.
What to look for: Ensure they are made from corn, not a mix that includes wheat flour. Some popular brands offer simple, whole-corn options.

Baked Potato Chips

For those who prefer the classic potato chip taste, baked versions offer a lower-fat, lower-calorie alternative.

Benefits: Significantly reduces fat and calories compared to fried chips. Satisfies the classic potato chip craving with less guilt.
What to look for: Check the ingredient list to ensure minimal added seasonings and moderate sodium levels.

Comparison Table: Healthy Chips vs. Standard Potato Chips


Feature	Healthier Chip Options	Standard Potato Chips
Ingredients	Often made from whole foods like legumes, whole grains, or vegetables; shorter ingredient list.	Typically made from thinly sliced potatoes, often fried in less healthy vegetable oil blends.
Cooking Method	Baked, air-fried, or dehydrated to reduce oil content.	Deep-fried in oil, resulting in higher fat and calorie counts.
Nutritional Value	Higher in fiber, and potentially protein, and often lower in saturated fat.	High in unhealthy fats, sodium, and refined carbohydrates; low nutritional value.
Sodium Content	Often lower in sodium per serving, though it can vary by brand.	Typically high in sodium, with some brands exceeding recommended daily limits.
Satiety	The added fiber and protein help you feel full and satisfied for longer.	High fat and refined carb content can lead to overeating and sugar crashes.

How to Enjoy Chips Mindfully

Even with healthier chips, moderation and portion control are critical for a balanced diet. Instead of eating directly from a large bag, pour a single, measured serving into a bowl. Pair your chips with a nutritious dip like hummus or a yogurt-based tzatziki to add nutrients and make the snack more filling.

For the healthiest approach, consider making your own chips at home. This allows you to control the ingredients, oil, and salt completely. Recipes for kale, zucchini, and baked sweet potato chips are simple to prepare and offer maximum nutritional benefit.

Conclusion

Yes, there are chips that can fit into a healthy diet, provided you make informed choices. By opting for products that are baked, made from whole-food ingredients like legumes or whole grains, and lower in sodium, you can enjoy a crunchy snack without compromising your health goals. Ultimately, paying attention to ingredient labels and practicing portion control are the most effective strategies for enjoying chips guilt-free.

Frequently Asked Questions

Not necessarily. Many commercial "veggie chips" are primarily made from potato starch and flour, with vegetable powder added for color, and can be just as high in sodium and fat as standard potato chips. Always check the ingredients list for actual vegetable content.

Healthy and crunchy alternatives include homemade baked vegetable chips (kale, beets, sweet potato), roasted chickpeas, popcorn, or apple chips. Pairing with a healthy dip like hummus also adds nutrients and flavor.

Lentil chips are often a healthier option because they are typically higher in protein and fiber, which helps with satiety. However, some brands are high in fat and salt, so it's important to check the nutritional information.

To find lower-sodium chips, compare the nutrition labels on different brands and flavors. Some options like baked potato chips often have less salt. The best way to control sodium is to make your own at home where you can add just a pinch of salt.

Yes, chips made with healthier, unsaturated oils like avocado or olive oil are a better choice than those made with high saturated fat oils like coconut or palm oil. This is particularly important for heart health.

Being gluten-free does not automatically make a chip healthy. Many gluten-free chips can still be fried, high in sodium, and low in nutrients. Always check the full nutritional panel and ingredient list to assess the healthiness of any snack.

Children can enjoy healthier chips as part of a balanced diet, with options like lentil and pea snacks offering more protein and fiber than standard crisps. However, it is crucial to manage portion sizes and prioritize whole-food snacks most of the time.