Nutrition Showdown: Are potatoes better for you than chips?

October 7, 2025 •

3 min read

An ounce of plain potato chips contains roughly 150 calories and 9.5 grams of fat, whereas a medium baked potato has only 161 calories but is nearly fat-free. This significant difference in nutritional profiles raises a crucial question for anyone watching their diet: Are potatoes better for you than chips? The answer lies not in the core ingredient, but in how it is processed and prepared.

Quick Summary

Unprocessed potatoes provide fiber, potassium, and vitamins when cooked simply, while chips are loaded with calories, unhealthy fats, and sodium due to deep-frying.

Key Points

Original Nutrients: Plain potatoes, especially with the skin, are rich in potassium, vitamin C, and fiber.
Processing is Key: Frying chips adds substantial unhealthy fats and sodium, significantly altering the potato's nutritional profile.
High-Calorie Trap: Potato chips are far more calorie-dense than a baked or boiled potato, making them less satiating and easier to overeat.
Harmful Byproducts: The high-heat frying process used for chips can create acrylamide, a potentially harmful carcinogen.
Healthier Cooking Methods: Baking, boiling, steaming, and air-frying are excellent ways to prepare potatoes to maximize their health benefits and minimize added fat and sodium.
Moderation Matters: While chips can be an occasional treat, prioritizing unprocessed potatoes is a better choice for overall diet and health.

The Core Potato: A Nutritional Powerhouse

Before processing, the humble potato is a nutrient-dense vegetable. When prepared simply, like baking, boiling, or steaming, it offers a wealth of benefits. A medium, skin-on potato is an excellent source of vitamin C and a good source of potassium and vitamin B6. These nutrients play vital roles in everything from immune function and blood pressure regulation to energy metabolism.

Key Nutrients in Potatoes

Potassium: A medium potato contains more potassium than a medium banana, which is crucial for maintaining normal blood pressure and muscle function.
Vitamin C: This powerful antioxidant helps protect cells from damage and aids in collagen production for healthy skin.
Fiber: Leaving the skin on provides a significant amount of dietary fiber, which is essential for digestive health and increases feelings of fullness. This can be particularly beneficial for weight management.
Resistant Starch: Cooking and then cooling potatoes can increase their resistant starch content. This type of starch acts like fiber, feeding beneficial gut bacteria and potentially improving blood sugar control.

The Problem with Potato Chips: Processing and Additives

Chips transform a nutritious potato into a highly processed, calorie-dense snack. The manufacturing process of deep-frying thin slices in industrial oils is the main culprit. This process dramatically increases the fat, sodium, and calorie content while stripping away many of the potato's natural nutrients.

What Makes Chips Unhealthy?

High in Unhealthy Fats: Deep-frying soaks the potato slices in oil, leading to a high concentration of fat and calories. Many commercial chips use processed vegetable oils high in omega-6 fatty acids, which can contribute to inflammation when consumed in excess.
Excessive Sodium: The heavy salting of chips pushes their sodium levels far beyond what's found in a natural potato. High sodium intake is linked to elevated blood pressure and increased risk of heart disease.
Acrylamide Formation: Frying starchy foods at high temperatures creates acrylamide, a chemical linked to cancer risk. While the amount can vary, fried potato products are a known source.
Nutrient Loss: The intense heat used in frying causes a significant loss of delicate, water-soluble nutrients like vitamin C.

Potato vs. Chips: A Comparative Look

This table highlights the stark nutritional contrast between a simple baked potato and a standard serving of potato chips. The data illustrates how processing fundamentally alters the food's health profile, transforming it from a beneficial whole food into a less nutritious, high-calorie snack.


Nutrient (Approx. Per Serving)	Baked Potato (5.3oz, Skin-on)	Plain Potato Chips (1oz)
Calories	110	150
Total Fat	0g	9.5g
Sodium	0mg	148mg
Dietary Fiber	2g	1g
Vitamin C	30% DV	Minimal amounts
Potassium	15% DV	Minimal amounts

Making Healthier Potato Choices

For those who enjoy potatoes, the key is preparation. The raw potato itself is not the problem; rather, it is the method of cooking that determines its health impact.

Baking or Roasting: Instead of frying, try baking or roasting potatoes with a light drizzle of olive oil and herbs. Leaving the skin on boosts fiber and nutrient intake.
Steaming or Boiling: These methods add no extra fat and preserve more nutrients than boiling, as long as you use minimal water.
Air-Frying: This offers a crispy texture similar to deep-frying but uses far less oil, resulting in a much healthier outcome.
Portion Control: No matter the cooking method, moderation is always key. Potatoes are a great source of energy but should be balanced with other food groups, like lean proteins and non-starchy vegetables.

Conclusion

In the debate of are potatoes better for you than chips?, the conclusion is unambiguous: unprocessed potatoes are far superior from a nutritional perspective. A baked, boiled, or steamed potato is a low-fat, nutrient-rich food packed with fiber, potassium, and vitamin C. Conversely, the high-temperature, high-fat process of making chips strips the potato of its benefits, replacing them with excess calories, unhealthy fats, and sodium. While an occasional small bag of chips won't derail a healthy diet, swapping your regular chips for a baked or air-fried potato is a simple change that offers significant health advantages. It's a clear win for the whole potato. For more tips on mindful eating and healthy swaps, consult resources like the Mayo Clinic Health System.

Frequently Asked Questions

Plain potatoes are naturally rich in potassium. The high-heat frying process used to make chips can destroy some nutrients, and the heavy salting adds a counterproductive amount of sodium, making the original potassium content less significant.

Yes, a significant portion of a potato's fiber and some vitamins are concentrated in its skin. Keeping the skin on during cooking boosts the fiber content, which helps with digestion and promotes fullness.

Baking, steaming, and air-frying are among the best cooking methods. They use minimal to no added fat, preserving more of the potato's natural nutrients compared to deep-frying.

While often marketed as healthier, baked chips still contain added oils and salt and are a processed food. They are generally better than deep-fried chips but are not as nutritious as a simply prepared whole potato.

Acrylamide is a chemical that can form in starchy foods, including potatoes, when cooked at very high temperatures. It's considered a neurotoxin and carcinogen, and deep-frying is a cooking method that promotes its formation.

Unprocessed potatoes are surprisingly filling due to their fiber and resistant starch content. This can help curb hunger and reduce overall calorie intake, which is beneficial for weight management.

Chips are heavily salted to enhance their flavor and can contain a significant amount of sodium per serving. This is problematic for heart health and can increase blood pressure over time.