Are there any healthy crisps? Separating fact from snack

December 31, 2025 •

4 min read

Nutritional experts often point out that traditional crisps are high in calories, saturated fat, and salt while lacking beneficial nutrients like protein and fiber. However, a wide range of options are now available, so understanding what to look for can help you choose a healthier snack.

Quick Summary

The search for healthier crisps highlights alternatives and specific product types offering better nutritional value than traditional fried potato varieties. Baked and popped crisps, along with those made from legumes or vegetables, can help reduce unhealthy fats. Homemade crisps give the most control over ingredients for a truly nutritious snack.

Key Points

Mindful Snacking: Even with healthier crisp options, portion control is vital to avoid overconsumption of calories, fat, and sodium.
Check the Ingredients: Always read the nutritional label and ingredient list. Don't be fooled by marketing, as some 'veggie' or 'low-fat' crisps can still be high in salt, fat, or added sugar.
Go for Baked or Popped: These cooking methods use less oil and result in lower overall fat content compared to deep-frying, offering a better alternative.
Explore Legume and Wholegrain Options: Crisps made from ingredients like lentils or wholegrains often contain more fibre and protein, which can increase satiety and offer more nutritional value.
Make Your Own: For the ultimate control over ingredients and nutrition, making homemade vegetable or kale crisps by baking or air-frying is the healthiest route.

Understanding 'Healthy' Crisps: What to Look For

When assessing crisps, it is important to remember that 'healthy' is relative and should be viewed with a critical eye. A typical bag of fried potato crisps provides little nutritional benefit beyond a quick energy source and is often high in unhealthy fats and salt. However, the food industry has introduced various alternatives that are significantly better for you. By choosing products that are baked or air-dried instead of fried, made from nutrient-rich ingredients like legumes or vegetables, and contain fewer additives, it is possible to find a snack that satisfies cravings without compromising health goals.

The Health Halo of 'Veggie' Crisps

Vegetable crisps are frequently promoted as a healthier alternative, and while they can offer more nutrients like fibre, it is a mistake to treat them as a serving of vegetables. Many popular vegetable crisps are still fried and can contain high levels of fat and salt. In some cases, store-bought veggie crisps may even have higher saturated fat content than their standard potato counterparts. The key is to scrutinize the ingredient list and nutritional information, not just the marketing claims. Baked or air-dried vegetable crisps, especially those made with minimal oil, are a much better choice.

Baked, Popped, and Air-Dried Crisps

These cooking methods are the best options when searching for healthier crisps. Baking, popping, or air-drying reduces the amount of oil used, which lowers the overall fat and calorie content compared to deep-fried varieties. Brands such as Popchips and Walkers Oven Baked use these methods to create a satisfying crunch with a fraction of the fat. However, it is important to remember that lower fat does not automatically mean a perfectly healthy snack; some baked options can contain more carbs or salt to compensate for flavor. Always check the nutrition label for a full picture. Plain or lightly seasoned versions are generally a safer bet as they contain fewer additives.

Legume-Based and Wholegrain Options

Another excellent avenue for healthier crisps are those made from lentils, chickpeas, or wholegrains. These snacks often have a higher protein and fibre content, which can help you feel fuller and more satisfied.

Lentil Crisps: Snacks from brands like Eat Real are frequently lower in fat and higher in fibre and plant-based protein compared to potato crisps.
Chickpea Snacks: Some brands produce crisps made from chickpeas, offering a nutritious and satisfying crunch. The key is finding versions with minimal processing and healthier oils.
Wholegrain Crisps: Options made from wholegrains, like certain Sunbites products, can offer more fibre and other nutrients. Look for simple ingredients and watch out for high salt or flavourings.

The Healthiest Option: Homemade Crisps

For maximum nutritional control, there is no better option than making your own crisps at home. You control the ingredients, the oil type, and the cooking method, allowing for a genuinely nutritious snack.

Method: Thinly slice your chosen vegetable (sweet potato, beetroot, or kale work well) using a mandoline, toss lightly in a healthy oil like extra virgin olive oil, and bake in the oven until crisp.
Seasoning: Season simply with salt, pepper, paprika, or garlic granules instead of relying on heavily processed flavourings.
Control: Making them yourself eliminates the hidden sugars, excess salt, and low-quality fats often found in store-bought products.

Comparison of Snack Options


Feature	Fried Potato Crisps	Baked Potato Crisps	Legume/Veggie Crisps	Homemade Veggie Chips
Cooking Method	Deep-fried in oil	Baked or popped	Often baked or extruded	Baked or air-fried
Fat Content	High in saturated fat	Lower in fat overall	Varies; can be low	Controlled by you
Fibre Content	Very low	Low to moderate	Higher, from legume/veg	High, from fresh veg
Nutrient Density	Very low	Low to moderate	Higher, with protein/fibre	High, preserves vitamins
Additives	Often contains flavourings, MSG	May contain starches, flavourings	Generally fewer, check labels	Minimal or none
Ingredient Control	None	None	None	Complete

Making Better Choices

Ultimately, the key to healthier snacking is mindful consumption. Even with healthier options, portion control remains essential. Combining your chosen snack with a protein-rich dip, like hummus or a Greek yoghurt dip, can help increase satiety and prevent overeating. Opt for single-serving bags to avoid mindlessly eating a larger portion. While no packaged crisps are a health food, choosing less processed options, particularly those with higher fibre and protein, or simply making your own, can make a significant difference to your diet.

Conclusion

While a genuinely 'healthy' crisp does not exist in the same way as a whole food, there are definitely healthier choices available. The healthiest options generally involve minimal processing—choosing baked, popped, or air-dried versions over traditional fried ones. Look for crisps made from whole ingredients like lentils, chickpeas, or root vegetables that are higher in fibre and protein, and always check the nutritional labels for fat and salt content. For the most control, making your own crisps at home is the best approach. By being a savvy snacker, you can still enjoy a satisfying crunch while making more informed, health-conscious decisions. For more details on the nutritional impact of snacks, explore the NHS website..

Frequently Asked Questions

Not necessarily. Many store-bought vegetable crisps are still fried and can contain comparable, or sometimes higher, levels of fat and salt than regular potato crisps. It's crucial to check the nutrition label, as most vitamins are destroyed in the heating process.

Yes, generally. Baked crisps contain less fat than their deep-fried counterparts because they use less oil in processing. However, some baked crisps may compensate for flavour with added sugars or higher salt, so it's important to still check the labels.

The healthiest crisps are often made with high-quality, less processed oils like olive oil or avocado oil, which offer healthier fats. Avoid crisps that simply list 'vegetable oil', as this can often be less healthy palm oil.

Yes, lentil crisps are often a good alternative as they are typically higher in protein and dietary fibre than traditional potato crisps. This can help you feel fuller for longer. As always, check the label for fat and salt content.

Yes, making your own crisps at home is the best way to ensure they are healthy. You can thinly slice vegetables like sweet potatoes or kale, toss them in a small amount of healthy oil, and bake them until crispy.

Healthier pre-packaged options include products that are baked or popped, made from legumes or wholegrains, and have simple, minimal ingredient lists. Brands like Eat Real, Proper Chips, or specific baked varieties often offer better nutritional profiles than regular fried crisps.

To manage portions effectively, avoid eating directly from a large sharing bag. Instead, serve a controlled amount into a bowl or opt for single-serving bags. Pairing your crisps with a protein-rich dip can also increase satiety.