Are Veg Crisps Really Good for You?

November 29, 2025 •

4 min read

Despite being in the health food aisle, most commercial veg crisps are nutritionally comparable to standard potato chips. The perception that colourful vegetable chips are inherently healthier is a common misconception, leading many to believe they are consuming a nutritious snack when that is often not the case.

Quick Summary

The nutritional value of commercial veg crisps is often inflated by marketing. Processing, particularly deep-frying, strips the vegetables of many key nutrients, adding high levels of fat and salt. While they may offer slightly more fibre than potato crisps, this benefit is often outweighed by the fat and sodium content. homemade, baked veg crisps can be a healthier alternative.

Key Points

Misleading 'Health Halo': Many consumers believe veg crisps are healthier than they are, often due to clever marketing featuring wholesome vegetables.
Processing Removes Nutrition: The deep-frying process used for most commercial veg crisps destroys heat-sensitive nutrients and adds high levels of fat and sodium.
Comparable to Potato Crisps: Most veg crisps are nutritionally very similar to standard potato crisps and should be treated as an occasional indulgence.
Beware of Acrylamide: Some veg crisps, particularly those made from sweet potato and beetroot, can contain higher levels of the probable carcinogen acrylamide due to high-temperature cooking.
Homemade is Healthiest: Baking your own vegetable crisps at home with minimal oil gives you full control over the ingredients and nutritional content.
Seek Better Alternatives: Healthier options include roasted chickpeas, nuts, and vegetable sticks with hummus, which offer more nutritional benefits.

The 'Health Halo' Surrounding Veg Crisps

Walk into any supermarket and you will likely find an array of brightly coloured bags of 'veg crisps' in the health food section. The packaging often features enticing images of beetroot, sweet potato, and parsnip, giving consumers the impression of a virtuous, wholesome snack. However, this phenomenon is often referred to by nutritionists as a 'health halo'—where a food's perceived health benefits are much greater than its actual nutritional value. This clever marketing preys on consumer desires for healthier snack options, but the reality is that the processing involved in creating these crunchy bites drastically alters their nutritional profile.

How Are Commercial Veg Crisps Made?

The manufacturing process for many commercial veg crisps involves slicing vegetables thinly and then deep-frying them in oil at high temperatures. Some products are instead made from vegetable powders and starches, with the vegetable component often making up only 60-70% of the total ingredients. The high heat and oil content strip the vegetables of most heat-sensitive nutrients, such as water-soluble vitamins, while also saturating the product with fat. This process removes the key nutritional benefits that make fresh vegetables so healthy in the first place.

A Closer Look at the Nutritional Comparison

Commercial Veg Crisps vs. Potato Crisps

Comparing the nutrition labels of commercial veg crisps and standard potato crisps reveals some surprising truths. While some variations may exist, overall, the nutritional content is remarkably similar, with some veg crisps even containing more fat and salt.


Nutritional Aspect	Commercial Veg Crisps	Standard Potato Crisps
Calories	Often comparable or slightly lower	Often comparable or slightly higher
Fat Content	High; sometimes higher than potato crisps	High; can be lower than some veg crisps
Saturated Fat	Varies greatly, can be very high depending on oil	Typically made with vegetable oil blends, lower saturated fat
Sodium	Often high; sometimes higher than potato crisps	High
Fibre	Slightly higher in some varieties	Lower
Added Sugar	Can be higher due to vegetable's natural sugars	Lower

The Problem with Acrylamide

Another concern with high-temperature cooked snacks is the formation of acrylamide. Recent research has found that certain types of veg crisps, particularly those made from beetroot, sweet potato, and parsnip, can contain significantly higher levels of acrylamide than potato crisps. Acrylamide is a chemical compound formed in starchy foods during high-temperature cooking and is classified as a probable human carcinogen.

The Healthier Alternative: Homemade Baked Veg Crisps

For those who love a crunchy snack, the good news is that healthier alternatives exist, and you can make them yourself. Homemade baked veg crisps offer a way to enjoy the flavour and texture you love without the excessive fat, salt, and potential acrylamide exposure associated with commercial products.

Here's a simple method:

Preheat your oven to 190°C (170°C fan).
Thinly slice vegetables like beetroot, sweet potato, carrots, or parsnips. A mandoline slicer works best for achieving uniform, thin slices.
Pat the slices dry thoroughly with a paper towel. This is a crucial step for achieving maximum crispiness.
Toss the vegetable slices in a small amount of a healthy, high-smoke-point oil like olive or avocado oil.
Spread the slices in a single layer on a lined baking tray, ensuring they don't overlap.
Bake for 15-20 minutes, flipping halfway through, until golden and crisp. Baking times will vary depending on the vegetable.
Once out of the oven, season with a little salt and your favourite herbs and spices.

This method gives you complete control over the ingredients, allowing you to enjoy a genuinely nutritious snack without the unhealthy additives.

Healthy Snack Alternatives

If you're looking for other satisfyingly crunchy, healthy snacks, consider these options that provide far more nutritional value than commercial crisps:

Roasted chickpeas: A great source of fibre and protein.
Nuts and seeds: Packed with healthy fats, protein, and fibre.
Vegetable sticks with hummus: A classic combination rich in fibre and vitamins.
Air-popped popcorn: A whole grain snack that is low in calories when prepared without excessive butter and salt.
Seaweed snacks: Naturally salty and rich in minerals, a great alternative.

Conclusion

The short answer to 'are veg crisps good for you?' is that most commercially produced versions are not the healthy alternative they are marketed to be. While they may be made from vegetables, the deep-frying process strips them of key nutrients and loads them with unhealthy fats and salt, making them nutritionally comparable to standard potato crisps. They should be treated as an occasional treat rather than a daily health food. For a truly healthy, nutrient-rich snack that still satisfies the craving for a crunchy bite, opt for homemade baked vegetable crisps or explore other wholesome alternatives like nuts or roasted chickpeas. Making informed choices by reading labels and understanding how snacks are processed is key to maintaining a healthy diet.

The bottom line: Are veg crisps good for you?

Commercial veg crisps are not a healthy alternative to potato crisps; they are highly processed, high in fat and salt, and should be consumed in moderation. For a truly nutritious option, homemade baked vegetable crisps are the best choice.

Frequently Asked Questions

Veg crisps are often deep-fried in oil and heavily salted during manufacturing, which strips them of most of the nutrients found in fresh vegetables and adds significant amounts of fat and sodium.

No, commercial veg crisps do not count towards your five-a-day. The intense processing and high fat and salt content mean they are classified as a discretionary food rather than a portion of vegetables.

Yes, baked vegetable crisps are a much healthier option. Baking requires less oil and helps retain more of the vegetable's natural nutrients, and they can be seasoned with less salt.

Acrylamide is a probable human carcinogen that forms in starchy, plant-based foods when cooked at high temperatures. Certain root vegetables like sweet potato and beetroot in crisps can contain high levels of it.

To make healthy veg crisps, thinly slice your chosen vegetables, toss with a minimal amount of healthy oil and seasoning, and bake in the oven or air fryer until crisp.

Not necessarily. While some brands may claim less saturated fat, overall fat and calorie content can be very similar or even higher in some veg crisps compared to regular potato chips.

For a genuinely healthy and crunchy snack, opt for roasted chickpeas, nuts and seeds, air-popped popcorn, or vegetable sticks with hummus.