How Healthy Are Popchips? A Balanced Nutritional Breakdown

December 15, 2025 •

4 min read

Compared to traditional fried potato chips, which contain a substantial amount of fat from being deep-fried, Popchips boast a significantly lower fat content due to their unique popping process. This distinction is crucial for understanding how healthy Popchips truly are.

Quick Summary

Popchips offer a lower-fat, lower-calorie alternative to traditional fried chips by using a popping method. While not a whole food, they can be a more mindful snack option, but sodium and overall processing should still be considered.

Key Points

Less Fat and Fewer Calories: Popchips are popped with heat and pressure, not deep-fried, resulting in significantly less fat and fewer calories per serving than traditional potato chips.
Still a Processed Snack: While healthier than fried chips, Popchips are still a processed snack made from dried potato and rice flour, and should be consumed in moderation.
Check the Sodium: The sodium content can be high, particularly in flavored varieties. Pay attention to the nutrition label, especially if you are monitoring your sodium intake.
Generally Natural Ingredients: Popchips use real ingredients and avoid artificial flavors, synthetic colors, and preservatives, which is a positive compared to many junk foods.
Gluten-Free and Vegan Options: Many Popchips flavors are certified gluten-free, and some are vegan, making them suitable for specific dietary needs.
Not a Nutrient-Dense Food: Popchips offer little fiber and micronutrients compared to whole food snacks like vegetables or nuts.

The Popping Process: A Unique Cooking Method

Popchips' primary claim to being a healthier snack lies in their manufacturing process. Unlike traditional potato chips, which are deep-fried in vats of oil, Popchips are made using a combination of heat and pressure. This technique causes the potato and rice flour ingredients to expand and "pop" into a crunchy chip shape, similar to how popcorn is made. This method drastically reduces the need for excess oil, resulting in a product with a much lower fat and calorie count than its fried counterparts.

Deciphering the Nutritional Information

When evaluating the healthiness of Popchips, it's essential to look beyond the popping method and examine the full nutritional profile. For a typical 1-ounce serving (around 22 chips) of the original flavor, Popchips contain approximately 120 calories and 4.5 grams of total fat. By comparison, a serving of a leading brand of fried potato chips can have around 160 calories and 10 grams of fat for a smaller number of chips.

Calories, Fat, and Sodium

Calories and Fat: The most significant nutritional advantage of Popchips is their lower fat and calorie density, making them a better choice for those managing their weight. The popping process effectively removes a large portion of the fat found in fried chips, including saturated and trans fats.
Sodium: The sodium content in Popchips can vary by flavor. While some flavors, like Sea Salt, have moderate sodium levels, others, especially seasoned varieties like BBQ or Salt & Vinegar, can be quite high. High sodium intake is linked to elevated blood pressure, so it's important to consume these snacks in moderation.
Carbohydrates and Fiber: Popchips are primarily made from dried potatoes and rice flour, which means they are high in carbohydrates and provide minimal dietary fiber. This means they don't offer the same satiety or digestive benefits as snacks containing whole grains or vegetables.

The Popchips Ingredient List

The company emphasizes using real ingredients and avoiding artificial additives, which is a positive aspect. The ingredients for a basic Sea Salt flavor often include dried potato, rice flour, and a combination of non-GMO sunflower, safflower, and/or expeller-pressed canola oil for flavoring and seasoning adherence. They are also certified gluten-free and many varieties are vegan. This ingredient transparency and lack of artificial flavors or colors is a step up from many other processed snacks on the market.

Popchips vs. Other Snack Options: A Comparison

To put Popchips' health claims into perspective, let's compare them to other common snack options. The table below provides a side-by-side look at a standard serving size.


Snack Type	Cooking Method	Calories (approx.)	Total Fat (approx.)	Sodium (approx.)
Popchips	Popped	120 cal	4.5g	290mg
Traditional Fried Potato Chips	Deep-fried	160 cal	10g	170mg
Baked Potato Chips	Baked	120 cal	2.5g	150mg
Air-Popped Popcorn	Air-popped	30 cal	0.5g	0mg

This comparison table shows that while Popchips are a clear winner against traditional fried chips, they are comparable in calories but slightly higher in fat than baked chips. True whole-food alternatives like plain air-popped popcorn offer the best nutritional value with significantly fewer calories and less fat.

The Verdict: A Better Choice, Not a Health Food

Ultimately, Popchips are best described as a "healthier" snack rather than a truly healthy one. They are a suitable choice for those seeking a lower-fat, crunchy snack alternative to deep-fried chips. Their use of natural ingredients and the absence of artificial additives are definite positives. However, they are still a processed food, high in carbohydrates and potentially high in sodium, depending on the flavor. As with any processed snack, portion control is key.

If you are committed to a low-fat or low-calorie diet and crave a satisfying chip, Popchips can be a mindful indulgence. For a more nutrient-dense option, consider snacks that offer more fiber, vitamins, and minerals. This KidsHealth article provides a helpful perspective on junk food and healthy snacking. Some great alternatives include:

Plain air-popped popcorn
Roasted chickpeas
Rice crackers
Nuts and seeds
Fresh vegetables with hummus

Conclusion

In the world of convenience snacks, Popchips have carved out a niche as a better-for-you option by forgoing the deep-frying process. They are lower in fat and calories than traditional chips and are made with real ingredients. However, they are not a whole food and still contain carbohydrates and sodium. For a balanced diet, Popchips can be enjoyed in moderation, but they should not be considered a substitute for more nutrient-rich foods. Making an informed choice means understanding the trade-offs: satisfying a craving for crunch with a less fatty alternative, while still being mindful of the overall nutritional content.

Frequently Asked Questions

While Popchips are a healthier alternative to deep-fried chips, they are still a processed snack and can be considered junk food by some definitions. They should be eaten in moderation rather than being a staple of a healthy diet.

Popchips are made by applying heat and pressure to a mixture of potato and rice flour, which causes them to 'pop' into a chip. Regular potato chips are typically deep-fried in oil.

Popchips are lower in calories and fat than many other snack chips, which can help with weight management, especially for portion control. However, they are not a substitute for nutrient-dense foods and should be consumed mindfully as part of a balanced diet.

Popchips contain zero grams of saturated and trans fats. The company uses non-hydrogenated, non-GMO oils for seasoning.

The sodium content varies by flavor. The Original flavor has moderate sodium, while certain seasoned varieties, like BBQ, can contain higher amounts. Always check the nutrition facts for the specific flavor.

Yes, all Popchips varieties are gluten-free, making them a safe snacking option for individuals with gluten sensitivities or celiac disease.

Yes, many Popchips flavors, such as Sea Salt, are certified vegan. It is always best to check the packaging to confirm the vegan status of a specific flavor.

Popchips and baked chips are nutritionally similar, both having lower fat and calories than traditional fried chips. Some comparisons show Popchips with slightly more fat than some baked chip brands, so it depends on the specific products being compared.