Are Vegetable Crisps Good For You? Separating Fact From 'Health Halo'

November 22, 2025 •

3 min read

According to a 2024 study by the German Federal Institute for Risk Assessment (BfR), some types of commercial vegetable crisps contain significantly higher levels of the potential carcinogen acrylamide than standard potato crisps. This startling fact challenges the common misconception that vegetable crisps are an inherently healthier snack option.

Quick Summary

Many store-bought vegetable crisps are heavily processed and can contain similar or even higher levels of fat, salt, and calories than regular potato chips. They are not a true substitute for whole vegetables and, depending on the processing method, may contain harmful compounds. Choosing baked or homemade versions can offer a better alternative.

Key Points

Heavily Processed: Many store-bought vegetable crisps are fried in unhealthy oils and packed with salt, similar to standard potato chips.
Acrylamide Risk: Some varieties, particularly root vegetable crisps, can contain higher levels of the probable carcinogen acrylamide than potato crisps.
Nutrient Loss: High-heat processing methods often destroy many of the beneficial vitamins and minerals found in the raw vegetables.
Not a Vegetable Substitute: These crisps do not count towards your daily vegetable intake and cannot replace the nutrients from whole, fresh vegetables.
Homemade is Best: Making your own baked or air-fried vegetable crisps at home allows you to control the ingredients, reduce fat/salt, and preserve nutrients.

The 'Health Halo' Effect: Why We're Fooled

Consumers often fall for the “health halo” effect, believing that because a snack is made from vegetables, it must be healthy. Marketing often highlights colorful ingredients like beetroot, parsnip, and sweet potato, leading us to perceive them as wholesome. However, the reality of how these vegetables are processed into crisps tells a very different story. The manufacturing process, often involving deep-frying in unhealthy oils, strips the vegetables of many of their natural nutrients while adding high levels of fat and sodium.

Processing Methods: What Happens to the Veg?

There are several ways commercial vegetable crisps are made, and the method significantly impacts the final nutritional profile.

Deep-Frying: The most common method, involving submerging thinly sliced vegetables in hot oil. This adds significant fat and calories, often nullifying any potential health benefits from the original vegetable.
Vacuum-Frying: A newer method using lower temperatures and reduced pressure, which can lead to lower oil absorption. While potentially an improvement, vacuum-fried crisps still contain added fats and should be consumed in moderation.
Dehydration/Baking: The process involves drying slices with air or low heat. Dehydrated crisps retain more nutrients and have lower fat content, but calories can still be concentrated, making portion control important.
Extrusion (Veggie Straws): Some popular "veggie chips" are not made from sliced vegetables at all but are extruded products made from potato flour, vegetable powders for color, and other additives.

The Nutritional Showdown: Vegetable vs. Potato Crisps

At first glance, one might assume vegetable crisps are the healthier choice, but a closer look at the facts reveals surprising similarities and even drawbacks.


Nutritional Aspect	Commercial Vegetable Crisps	Regular Potato Crisps
Calories	Often similar, and sometimes higher, per 100g due to concentration.	High, but can be lower than certain veggie crisps.
Fat	Can contain as much, or even more, saturated fat than regular crisps depending on the cooking oil.	High, typically from cooking oil.
Salt (Sodium)	Also typically high to enhance flavor, sometimes even higher than standard potato crisps.	High sodium content is a well-known health concern.
Fiber	Often higher than potato crisps, especially in dehydrated varieties.	Generally low in fiber.
Vitamins/Minerals	Some vitamins and minerals may be retained, but many are destroyed during high-heat processing.	Limited nutritional value, often poor source of vitamins.
Acrylamide	Recent studies found vegetable crisps had significantly higher acrylamide levels than potato crisps.	Contains acrylamide, but generally in lower concentrations than some veggie crisps.

The Acrylamide Concern: A Hidden Risk

Acrylamide is a chemical compound formed naturally in starchy, plant-based foods when they are cooked at high temperatures. This is a concern in products like crisps, biscuits, and toast. Recent studies have shown that some vegetable crisps, particularly those made from root vegetables like beetroot, parsnip, and sweet potato, can contain alarmingly high levels of acrylamide—sometimes significantly more than potato crisps. As acrylamide is a probable human carcinogen, this finding raises health concerns and contradicts the healthy image often associated with these snacks.

The Healthiest Choice: Making Your Own

For those who love the crunch of crisps but want to avoid the high fat, salt, and acrylamide content of store-bought versions, making your own at home is the best solution. By thinly slicing vegetables and baking or air-frying them with a small amount of olive oil and your choice of herbs and spices, you can create a far healthier, more nutrient-dense snack. The key benefits of making your own include:

Ingredient Control: You control the amount and type of oil and salt, and can avoid additives entirely.
Nutrient Retention: Lower cooking temperatures, particularly with baking or dehydrating, help preserve more vitamins and minerals.
Freshness: Homemade crisps don’t contain preservatives and offer a fresher, purer taste.

Conclusion: Don't Judge a Snack by its Cover

While the marketing suggests otherwise, most store-bought vegetable crisps are not a genuinely healthy alternative to standard potato chips. They are typically heavily processed, high in fat and salt, and may contain concerning levels of acrylamide. They should be considered an occasional treat, not a replacement for eating fresh, whole vegetables. The perception of them as a healthy snack can lead to overconsumption and misplaced confidence in their nutritional value. For a truly healthy and wholesome snack, nothing beats making your own or reaching for an unprocessed alternative like fresh vegetables with hummus. For more information on healthy snacking and food processing, see this insightful report from the Cancer Council WA: Are veggie chips health?.

Frequently Asked Questions

No, most commercial vegetable crisps are not a significantly healthier alternative. While marketed as such, they are often processed similarly to potato crisps and can contain comparable or even higher levels of fat and salt.

The high-temperature processing used to make commercial crisps, like frying or baking, destroys many of the heat-sensitive vitamins and nutrients found in the original raw vegetables.

Acrylamide is a chemical compound that forms naturally in starchy, plant-based foods when cooked at high temperatures. Studies have found some vegetable crisps contain alarmingly high levels of this probable carcinogen, sometimes exceeding those in potato crisps.

No, commercial vegetable crisps do not count toward your daily vegetable intake. They are too high in fat and salt, and too processed, to be considered a replacement for fresh vegetables.

Homemade vegetable crisps are a far healthier option because you control the ingredients and cooking method. You can use minimal oil and salt, avoiding the high fat, sodium, and potential acrylamide levels of processed versions.

Yes, baked or air-fried crisps are generally a better option as they absorb less oil during cooking. However, you should still check the nutritional label for added salt and other ingredients, and eat them in moderation.

Look for a short and recognizable ingredient list, and check the nutritional information for low levels of saturated fat and sodium. The healthiest store-bought options will be air-fried or baked and made with healthy oils.