Nutrition Diet: Are there any chips that aren't ultra-processed?

October 7, 2025 •

4 min read

Studies show that over half the calories consumed in Western diets come from ultra-processed foods (UPFs). Amidst this reality, health-conscious consumers often ask: are there any chips that aren't ultra-processed, and what should they look for to make a healthier choice?

Quick Summary

This article explains how to identify and find healthier, minimally processed chip alternatives by checking ingredient lists for simple, recognizable components and avoiding additives. It compares ultra-processed options with better choices and provides guidance for making mindful snacking decisions.

Key Points

Read the Label: The best way to identify non-ultra-processed chips is to look for a short ingredient list with simple, recognizable items.
Check the Oil: Favor chips made with avocado or extra-virgin olive oil over those with highly refined vegetable oils like canola or sunflower oil.
Mind the Additives: Avoid products with artificial flavors, enhancers (like MSG), and chemical preservatives, which are hallmarks of ultra-processed foods.
Homemade is Best: Making your own chips from whole vegetables like sweet potatoes, beets, or kale offers complete control over ingredients and cooking methods.
Moderation is Key: Even minimally processed chips are still snack foods; they should be enjoyed in moderation as part of a diet centered on whole, nutrient-dense foods.
Veggie Chips aren't Always Healthier: Be aware that some vegetable-based chips can be just as processed as potato chips if they contain long ingredient lists and unhealthy oils.

What Defines an Ultra-Processed Food?

To understand which chips are not ultra-processed, it's crucial to define what an ultra-processed food (UPF) is. According to the widely used NOVA food classification system, UPFs are industrial formulations made with ingredients not typically used in home cooking. These often include additives like emulsifiers, thickeners, artificial flavors, and preservatives, designed to create a highly palatable, long-lasting, and convenient product. Examples include soft drinks, packaged cakes, and many mass-produced snack foods, including most conventional chips.

How to Spot a Minimally Processed Chip

Finding a chip that falls outside the ultra-processed category requires careful label reading. The best indicators for a minimally processed chip are a short and simple ingredient list, using recognizable components you might find in your own kitchen. Instead of a long list of chemical additives, look for key features:

Short Ingredient List: The fewer ingredients, the better. Ideally, this list should only include the primary vegetable, a healthier oil, and salt.
Recognizable Ingredients: Can you pronounce and identify every item listed? If the ingredient list contains words like maltodextrin, dextrose, or flavour enhancers, it's likely an ultra-processed product.
Better Cooking Oils: Opt for chips cooked in extra-virgin olive oil or avocado oil, which are more stable and contain beneficial fats, rather than highly refined vegetable oils like canola or sunflower oil often used in UPFs.
Lower Sodium Content: While chips are inherently salty, choosing options with less than 250mg of sodium per serving is a better choice for controlling salt intake.

Healthier Store-Bought Chip Brands

Several brands on the market are moving away from the industrial formulas of ultra-processed snacks, offering options closer to a whole-food product. These brands typically use fewer, higher-quality ingredients and healthier cooking methods.

Here is a list of some brands known for offering less-processed chips and alternatives:

Siete Grain Free Tortilla Chips: Made with a limited number of ingredients, such as cassava flour, avocado oil, and salt.
Jackson's Sweet Potato Chips: Uses only three ingredients: sweet potatoes, coconut oil, and sea salt.
Barnana Organic Plantain Chips: Crafted with organic plantains, organic coconut oil, and Himalayan pink salt.
Brad's Veggie Chips: Air-dried rather than fried, these chips feature organic vegetables, flaxseed, and buckwheat groats.
Terra Exotic Vegetable Original Chips: Contains a variety of root vegetables, and plain versions can be a step up from typical potato chips.
Good Health Olive Oil Kettle Chips: Uses olive oil for frying, which is a healthier choice than many other vegetable oils.

Comparing Ultra-Processed vs. Minimally Processed Chips

To help illustrate the difference, here is a comparison table outlining key differences between a typical ultra-processed chip and a healthier, minimally processed alternative.


Feature	Conventional Ultra-Processed Chip	Healthier, Minimally Processed Chip
Ingredients List	Often long and includes artificial additives, flavour enhancers (like MSG), and preservatives.	Short, simple, and features recognizable, real-food ingredients.
Frying Oil	Typically uses highly refined, cheap vegetable oils like canola or soybean oil.	Uses high-quality, more stable oils like avocado or extra-virgin olive oil.
Flavors	Created using artificial flavorings, seasonings, and powders.	Uses natural herbs, spices, and sea salt for flavoring.
Nutrients	Often stripped of natural nutrients during processing; may be 'fortified' with synthetic vitamins.	Contains more natural nutrients from the original whole food source.
Sodium Content	Generally high due to added salt and flavour enhancers.	Often lower in sodium per serving, relying on sea salt for taste.

Making Your Own Minimally Processed Chips at Home

The most surefire way to avoid ultra-processed chips is to make them yourself. This gives you complete control over the ingredients, oils, and cooking method. Homemade options can provide a satisfying crunch without any unwanted additives.

Oven-Roasted Sweet Potato Chips

Preheat your oven to 200°F (95°C).
Slice a sweet potato into very thin, uniform rounds using a mandoline slicer.
Toss the slices with a tablespoon of avocado or olive oil and a sprinkle of sea salt.
Arrange the slices in a single layer on a baking sheet lined with parchment paper.
Bake for 30 minutes, flip, and bake for another 20-30 minutes, or until crispy. Keep a close eye on them to prevent burning.

Other homemade chip ideas include:

Kale Chips: Massage kale leaves with olive oil and salt before baking until crispy.
Beet Chips: Follow the sweet potato recipe using thinly sliced beets.
Apple Chips: Bake thinly sliced apples dusted with cinnamon for a sweet, crunchy treat.

The Takeaway on Chips and Ultra-Processing

Ultimately, whether a chip is ultra-processed depends on its manufacturing process and ingredient list. While the crispy, flavorful, and addictive nature of conventional chips makes them a popular snack, there are certainly better alternatives for those looking to improve their nutrition diet. Minimally processed chips, either store-bought or homemade, offer a path toward more mindful and wholesome snacking.

It’s important to remember that even minimally processed chips are not a health food and should be consumed in moderation as part of a balanced diet rich in whole foods. Focusing on fresh fruits, vegetables, and nuts for everyday snacking is the best approach, reserving healthier chips for occasional treats to satisfy that crunch craving.

Conclusion

The answer to the question "Are there any chips that aren't ultra-processed?" is a resounding yes. While many mainstream chips are undeniably ultra-processed, the market now offers a variety of products made with fewer, higher-quality ingredients and healthier oils. By reading labels for simple, recognizable ingredients and considering healthier cooking oils, consumers can find better store-bought options or even make their own at home. The best strategy involves combining these choices with a broader focus on whole, nutrient-dense foods to support overall well-being. Ultimately, making informed decisions about your snack choices is key to maintaining a balanced and healthy nutrition diet.

Frequently Asked Questions

An ultra-processed food is an industrial formulation containing ingredients not typically used in home cooking, such as flavour enhancers, emulsifiers, and artificial colors, designed to be highly palatable and have a long shelf life.

Check the ingredient list. If it's long and contains ingredients you don't recognize or wouldn't have in your kitchen, it is likely ultra-processed. Look for simple lists with recognizable items like potatoes, oil, and salt.

Not necessarily. While baked chips often contain less fat, they can still have a long list of ingredients, including artificial additives and flavorings, making them ultra-processed. Always read the label.

Better alternatives include homemade baked vegetable chips (kale, sweet potato), air-popped popcorn, or commercially available brands using simple ingredients and healthier oils, such as Siete or Jackson's.

Look for chips cooked in healthier, more stable oils like extra-virgin olive oil or avocado oil, as opposed to cheaper, highly refined vegetable oils.

Yes, you can easily make your own chips at home by thinly slicing vegetables like sweet potatoes, beets, or kale, tossing them with a healthy oil and seasonings, and baking them in the oven.

No. While veggie chips can be a good alternative, many are processed similarly to potato chips, containing added fats, salt, and preservatives. Check the label to ensure it's a minimally processed product.