Can potato chips be a healthy snack? Debunking the Myth

October 29, 2025 •

4 min read

According to a study published in The BMJ, diets high in ultra-processed foods, including potato chips, are linked to an increased risk of many health conditions. The question, "Can potato chips be a healthy snack?" therefore requires a closer look at how they are made and consumed, and whether healthier versions are possible.

Quick Summary

This article explores the processing methods that make commercial potato chips unhealthy and examines the nutritional value of potatoes themselves. It discusses the role of moderation and suggests healthier alternatives and homemade recipes to enjoy a crunchy snack without the negative health impacts.

Key Points

Processing is the Problem: The nutritional value of a potato is stripped and replaced with unhealthy fats and high sodium during the manufacturing process of commercial chips.
Deep-Frying Adds Risks: High-heat frying can create trans fats and carcinogenic compounds like acrylamide, making store-bought chips a poor health choice.
Moderation is Essential: You can enjoy occasional treats, including commercial potato chips, as part of a balanced diet by practicing portion control and mindful eating.
Homemade is Healthier: Baking or air-frying homemade chips with healthy oils and less salt provides a nutritious and delicious alternative to store-bought versions.
Numerous Alternatives Exist: For a crunchy snack, alternatives like air-popped popcorn, roasted chickpeas, and vegetable sticks with hummus offer significantly more nutritional benefits.
Ingredients Matter Most: When buying chips, read the label for shorter, more recognizable ingredient lists and opt for baked versions or those cooked in healthier oils.

From Field to Packet: The Processing Paradox

At its core, a simple potato is a nutritious vegetable, offering a good source of vitamins, minerals, and fiber, especially with the skin on. It provides essential nutrients like potassium and vitamin C. So, why do potato chips get such a bad rap? The journey from a whole potato to a store-bought chip involves a significant amount of processing that strips away most of its original health benefits and adds unhealthy elements.

The Downside of Traditional Commercial Chips

Commercial potato chips undergo extensive processing that drastically changes their nutritional profile. The core issues include:

Deep Frying: Most commercial chips are deep-fried in large quantities of oil, often vegetable oil blends or hydrogenated fats. This process saturates the chips with unhealthy fats, including trans fats, which are linked to heart disease.
High Sodium Content: Heavy salting is a hallmark of potato chips. Excessive sodium intake is a major contributor to high blood pressure, increasing the risk of cardiovascular disease.
Harmful Compounds: Frying starches at high temperatures can produce a compound called acrylamide, which has been linked to cancer in animal studies.
Additives and Lack of Nutrients: To enhance flavor and shelf life, manufacturers add various preservatives, artificial flavors, and other additives. This makes them an ultra-processed food with little resemblance to the natural potato, offering very little nutritional value.

The Role of Moderation and Mindful Snacking

For most people, the occasional indulgence in traditional potato chips won't derail a healthy diet, as long as it's part of an overall balanced eating plan. The key is moderation and being mindful of your snacking habits. It's the regular, high consumption of these calorie-dense, low-nutrient foods that can lead to health problems like weight gain, obesity, and other chronic conditions. Eating mindfully means paying attention to portion sizes and listening to your body's hunger cues, rather than mindlessly eating from a large bag.

Healthier Alternatives to Satisfy Your Cravings

If you're looking for a crunchy snack without the health concerns of commercial chips, there are numerous delicious and nutritious alternatives:

Air-popped popcorn: A whole grain packed with fiber, popcorn is a low-calorie alternative when prepared without excessive butter or salt.
Roasted chickpeas: These are crunchy, protein-packed, and high in fiber. Simply toss them in some spices and roast them in the oven.
Kale chips: A superfood snack, baked kale chips offer a satisfying crunch with a high dose of vitamins.
Homemade baked chips: You can make your own healthier version from thinly sliced potatoes, sweet potatoes, or even root vegetables like beets and parsnips, controlling the oil and salt.
Vegetable sticks with hummus: This classic combination offers a nutritious crunch and a healthy dose of fiber.

Make Your Own Baked Chips at Home

Creating your own chips gives you complete control over the ingredients and cooking process, resulting in a much healthier snack. Here's a simple recipe for homemade, baked potato chips:

Prep: Preheat your oven to 400°F (200°C). Thinly slice a few russet potatoes using a mandoline slicer for consistent thickness.
Rinse & Dry: Soak the slices in cold water for 20-30 minutes to remove excess starch, then pat them completely dry with a paper towel. This is a crucial step for achieving crispiness.
Season: Place the dried slices in a bowl and toss with a minimal amount of healthy oil, like olive or avocado oil, and your favorite seasonings (e.g., sea salt, paprika, garlic powder).
Bake: Spread the slices in a single, even layer on a parchment-lined baking sheet. Bake for 15-20 minutes, flipping halfway through, until golden and crispy.

Comparison: Store-bought vs. Homemade Chips


Feature	Store-bought Fried Chips	Homemade Baked Chips
Fat Content	Very high; often includes unhealthy trans and saturated fats from deep-frying.	Much lower; uses a small amount of healthy oil.
Sodium	Extremely high due to heavy seasoning.	Customizable; you control the amount of salt.
Ingredients	Long list of additives, preservatives, and artificial flavors.	Simple, recognizable ingredients (potatoes, healthy oil, spices).
Harmful Compounds	Potential for acrylamide formation due to high-heat frying.	Significantly reduced risk due to baking at a lower, more controlled temperature.
Nutrient Value	Very low due to extensive processing.	Retains more nutrients from the original potato.

Conclusion

So, can potato chips be a healthy snack? The answer is nuanced. The mass-produced, deep-fried chips found in stores are considered ultra-processed and are not a healthy option for regular consumption. However, the potato itself offers nutritional value, and preparing chips at home by baking or air-frying allows you to control the ingredients and significantly reduce their fat and sodium content. Ultimately, the healthiest approach is to consume store-bought chips in moderation while opting for homemade versions or other nutritious, crunchy snacks more often. This balanced perspective allows you to enjoy a treat without compromising your overall nutritional goals.

Frequently Asked Questions

Commercial potato chips are typically unhealthy because they are deep-fried in unhealthy oils, loaded with excessive sodium, and are often considered an ultra-processed food with minimal nutritional value.

Yes, baked chips are generally a healthier alternative to fried ones because they are lower in calories and unhealthy fats. However, they can still be high in sodium, so it's important to check the nutrition label.

Acrylamide is a chemical compound that can form in starchy foods, like potatoes, when they are cooked at high temperatures (e.g., deep-frying). Laboratory studies have linked acrylamide to cancer in animals.

Absolutely. When prepared healthfully—baked, boiled, or roasted with minimal oil and salt—a whole potato is a good source of fiber, vitamins (like C), and minerals (like potassium).

Eating chips in moderation means enjoying them as an occasional treat rather than a regular snack. Focusing on portion control and mindful eating prevents overconsumption and helps them fit into a balanced diet without negative health effects.

Healthier alternatives include air-popped popcorn, roasted chickpeas, homemade baked sweet potato or kale chips, and fresh vegetable sticks with hummus. These options provide a satisfying crunch with more nutrients.

Yes, making your own chips at home is the best way to ensure they are a healthier snack. You can control the type and amount of oil used, minimize the salt, and avoid artificial additives entirely.