Is Tapioca Chip Healthier Than Potato Chips? A Crunch-for-Crunch Comparison

December 3, 2025 •

4 min read

According to a 2023 study published in The Times of India, consuming fried potato chips daily significantly increases health risks like weight gain and high blood pressure. In this context, many people are looking for a healthier alternative, and tapioca chips are often suggested. But is tapioca chip healthier than potato chips, or is it just another fried snack?

Quick Summary

This article provides a detailed comparison of tapioca and potato chips, analyzing their nutritional profiles, potential health benefits, and risks. It discusses factors like caloric content, fat, sodium, and the presence of harmful compounds like acrylamide. The guide also highlights the importance of cooking method and portion control in determining the overall healthiness of any chip.

Key Points

Acrylamide Risk: Tapioca chips are less prone to forming potentially carcinogenic acrylamide during frying compared to potato chips.
Calorie and Weight: Due to their lighter weight, a handful of tapioca chips may contain fewer calories than an equivalent handful of potato chips, aiding portion control.
Ingredient Purity: Some tapioca chip brands have simpler, more natural ingredient lists (cassava, oil, salt) than many potato chip varieties.
Preparation is Key: The cooking method—deep-frying versus air-frying or baking—is the most significant factor determining a chip's healthiness, regardless of the base ingredient.
Nutrient Content: While raw potatoes are more nutrient-dense, much of this nutritional value is lost in the high-heat frying process for both chip types.
Allergen-Friendly: Tapioca is naturally gluten-free, making tapioca chips a suitable option for those with gluten sensitivities or celiac disease.

When comparing snack foods, it's easy to be swayed by a product's 'natural' or 'alternative' label without digging into the details. Both tapioca and potato chips start with a starchy root vegetable, but the journey from root to chip, along with inherent nutritional differences, reveals that one can be a slightly better choice, depending on the preparation. This comparison examines these factors to provide clarity for the health-conscious snacker.

Nutritional Breakdown: Tapioca vs. Potato

At a glance, the two snacks seem similar, but a deeper dive into their nutritional facts reveals key differences. The healthiness of either chip is heavily dependent on the processing method, particularly frying versus baking.

Raw Ingredients

Potato (Raw): A medium, skin-on potato contains 110 calories, 3g of protein, 2g of fiber, and is an excellent source of Vitamin C and potassium.
Cassava/Tapioca (Raw): While nutritionally less dense than potato, raw cassava is a good source of carbohydrates, Vitamin C, and fiber. However, the processing into tapioca starch removes most of these nutrients.

The Impact of Processing

The most significant factor influencing the nutritional value is how the chips are made. Deep frying is a common method for both, but the result can vary.

Frying and Fats: Commercial potato and tapioca chips are often deep-fried in high-heat vegetable oils, which can lead to a high content of unhealthy fats, including saturated and trans fats. Healthier options, such as those air-fried or baked with minimal oil, are available but less common.
Calorie Density: Despite the high-carb nature of both ingredients, prepared tapioca chips can be surprisingly lighter in calorie count per serving than potato chips. However, raw cassava root itself is more calorie-dense than a potato. The lightness of the finished tapioca chip can lead to consuming less by weight, which aids portion control.

Health Risks: Acrylamide and Additives

One of the most significant health concerns associated with fried snacks is the formation of acrylamide, a potential carcinogen.

Acrylamide in Potato Chips: When starchy foods like potatoes are fried at high temperatures, the natural sugars react with the amino acid asparagine to produce acrylamide. Studies have linked high consumption of such foods to increased cancer risk.
Acrylamide in Tapioca Chips: Tapioca chips are less prone to forming acrylamide during high-temperature cooking compared to potato chips. This is a major advantage and a key reason some health experts consider them a better alternative.
Additives and Sodium: Both commercial potato and tapioca chips are typically high in sodium and may contain artificial flavorings and preservatives. However, some tapioca chips boast simpler, more natural ingredient lists, often just tapioca, oil, and salt.

Comparison Table


Feature	Tapioca Chips	Potato Chips
Calorie Count (per 100g)	Lower (approx. 482 kcal)	Higher (approx. 549 kcal)
Acrylamide Formation	Low risk	High risk when fried
Fat Content	Variable; depends on preparation	Variable; often higher unhealthy fats
Nutritional Value	Lower overall, low fiber	Contains more minerals, vitamins, and protein (but lost in frying)
Ingredients	Often simple, more natural	Can contain numerous additives
Digestibility	Easier to digest for some	Can cause bloating or digestion issues
Gluten-Free	Yes	Yes (naturally)

Creating a Healthier Snack

While fried chips are inherently less healthy, the preparation method is a game-changer. For a healthier snack, consider these options:

Air-Fried Chips: Both tapioca and potato chips can be air-fried with a fraction of the oil used in deep frying, significantly cutting down on fat and calories.
Homemade Chips: Making your chips at home allows you to control the oil quality and quantity. Use a high-heat stable oil like avocado or coconut oil.
Seasoning: Opt for natural seasonings like sea salt, paprika, or other spices instead of relying on pre-mixed flavor powders, which are often high in sodium and additives.
Portion Control: Even healthier chips should be consumed in moderation as part of a balanced diet. Pay attention to serving sizes to avoid overconsumption.

Conclusion: Which Chip Wins?

So, is tapioca chip healthier than potato chips? Generally speaking, yes, but with a significant caveat. Tapioca chips often contain fewer calories per serving and are less likely to produce carcinogenic acrylamide when cooked. They are also naturally gluten-free and often have a simpler, more natural ingredient list. However, a fried tapioca chip is still an ultra-processed snack with low nutritional value. The ultimate healthiness of either snack is more about the preparation method and consumption habits than the base ingredient. Opting for homemade, air-fried chips of either type is the best choice, but if choosing between commercial versions, the tapioca chip, on balance, offers a slightly better nutritional profile due to lower acrylamide risk and simpler ingredients. Remember to enjoy any snack in moderation.

Summary of Key Takeaways

Healthier Choice (Generally): Tapioca chips are generally considered a slightly healthier alternative to potato chips, primarily due to lower calorie content and less risk of acrylamide formation.
Processing Matters Most: The biggest health differentiator is not the root vegetable but the preparation method. Deep-frying any chip introduces unhealthy fats and significantly increases the calorie count.
Acrylamide Risk: Potato chips, when fried at high temperatures, pose a greater risk of containing acrylamide, a potential carcinogen, compared to tapioca chips.
Nutritional Differences: While raw potatoes are more nutrient-dense than cassava, most nutrients are lost during the high-heat frying process for both chips.
Portion Control Is Key: Regardless of the type of chip, mindful snacking and portion control are essential for a healthy diet.
DIY Is Best: Making homemade, air-fried versions of either tapioca or potato chips is the healthiest option, as it allows for control over ingredients and cooking methods.

Frequently Asked Questions

While it varies by brand and preparation, 100g of commercially prepared tapioca chips often contains fewer calories (approx. 482 kcal) than 100g of potato chips (approx. 549 kcal).

Tapioca chips are naturally gluten-free and can be easier to digest for some people. They may also contain minor amounts of minerals. However, as a processed snack, their overall nutritional value is low.

No, tapioca chips are less likely to produce harmful acrylamide compounds when cooked compared to potato chips, which is a key health advantage.

For a healthier snack, you can air-fry or bake tapioca or potato slices instead of deep-frying them. This drastically reduces the fat and calorie content while maintaining a satisfying crunch.

The fat content of tapioca chips depends entirely on the cooking method. While the raw cassava root is low in fat, deep-frying significantly increases the fat content. Baked or air-fried options are much lower in fat.

Tapioca is a starch extracted from the cassava root, a starchy tuber native to South America. It is naturally gluten-free.

No, not all tapioca chips are healthy. While they may have some advantages over potato chips, deep-fried versions are still ultra-processed snacks high in calories, fat, and sodium. The healthiest option is a homemade or air-fried version with minimal additives.