Potato Chips vs. Chocolate: What's Healthier?

October 3, 2025 •

3 min read

According to a study published in The BMJ, regular consumption of fried potato products like chips can significantly increase the risk of type 2 diabetes. This statistic sets the stage for a crucial comparison: is it possible that chocolate is the healthier choice, or do both popular snacks pose similar risks? The debate over what's healthier, potato chips or chocolate, is a common one for anyone seeking a more balanced diet.

Quick Summary

This article explores the nutritional showdown between potato chips and chocolate, detailing their ingredients, health benefits, and potential risks. It compares the high sodium, unhealthy fats, and processed nature of most chips with the antioxidant-rich, albeit sugary, profiles of different types of chocolate to help you decide which snack is the lesser of two evils for your health.

Key Points

Dark chocolate wins on nutrients: High-quality dark chocolate contains beneficial antioxidants and minerals like iron and magnesium, unlike processed potato chips which offer little nutritional value.
Chips have higher health risks: Fried potato chips are typically high in unhealthy fats and sodium, increasing risks for heart disease, high blood pressure, and type 2 diabetes. The frying process also creates acrylamide, a potential carcinogen.
Moderation is critical for both: Regardless of which snack you choose, both are calorie-dense treats and should be consumed in small, controlled portions as part of an otherwise healthy diet.
Dark chocolate benefits health in moderation: Enjoying a small daily portion (1-2 squares) of high-cocoa dark chocolate can offer positive effects for heart health and brain function, which chips cannot.
Consider healthier alternatives: For a savory, crunchy snack, opt for baked vegetable chips, roasted chickpeas, or nuts to get satisfying flavor without the negative health impacts of fried chips.
Processing level matters: Standard potato chips are highly processed, stripping them of nutrients, while high-cocoa dark chocolate is a less processed option compared to milk chocolate and chips.

A Tale of Two Snacks: Understanding the Contenders

Both potato chips and chocolate are ubiquitous and beloved snacks, but they are nutritionally distinct. Understanding their fundamental components is key to determining which is the better option for your health.

The Anatomy of a Potato Chip

Most commercial potato chips are thinly sliced potatoes fried in industrial seed oils and heavily salted. Key nutritional downsides include high sodium, unhealthy fats from frying oils (linked to heart disease and high cholesterol), acrylamide (a potential carcinogen formed during frying), and minimal nutritional value. Many Americans already consume excessive sodium.

The Complexity of Chocolate

Chocolate's health profile varies greatly by type, with dark chocolate offering potential benefits. High-quality dark chocolate is rich in polyphenols, powerful antioxidants that protect cells and may improve blood flow and lower blood pressure. Some research links dark chocolate consumption to lower risks of heart disease and improved brain function. However, the main drawback, especially in milk and white chocolate, is high added sugar, contributing to weight gain and chronic illnesses. All chocolate also contains saturated fat.

Comparison Table: Chips vs. Chocolate


Feature	Standard Fried Potato Chips	High-Cocoa Dark Chocolate (70%+)
Key Nutrients	Primarily calories, salt, and fat.	Antioxidants, magnesium, iron, fiber, and some potassium.
Primary Health Risk	High sodium, unhealthy fats, and acrylamide increase risks for heart disease, type 2 diabetes, and cancer.	High sugar and calories can lead to weight gain and blood sugar issues if overconsumed.
Potential Health Benefits	Minimal to none; empty calories.	Anti-inflammatory properties, improved heart health, and better brain function in moderation.
Satiety Factor	Often leads to overeating due to a lack of fiber and nutrient density.	A small amount can feel satisfying due to richness and fiber content.
Processing Level	Highly processed using industrial methods.	Varies, but high-quality dark chocolate is less processed than milk chocolate and chips.

The Moderation Mandate

The choice between chips and chocolate often comes down to moderation and type. High-quality, high-cocoa dark chocolate is nutritionally superior, offering antioxidants and minerals that chips lack. A small portion of dark chocolate may benefit heart and brain health. Potato chips, conversely, provide empty calories with risks from sodium and unhealthy fats. While both are best as occasional treats, a regular chip habit poses greater long-term health concerns than a controlled dark chocolate serving. Alternatives like roasted chickpeas or nuts can satisfy savory cravings.

Healthy Alternatives and Practical Swaps

For frequent snackers, healthier alternatives exist. Swap chips for baked vegetable chips, air-popped popcorn, or roasted chickpeas for crunch and fiber without excessive sodium and oils. For chocolate cravings, choose dark chocolate with at least 70% cocoa in small portions, or add cocoa powder to other foods.

Conclusion: Dark Chocolate Wins, but Moderation Reigns

Comparing standard potato chips to quality dark chocolate, dark chocolate is healthier due to beneficial compounds. Chips are high in sodium, unhealthy fats, and empty calories, with associated risks. Both are treats for occasional enjoyment in moderation within a diet of whole foods. Mindful consumption and understanding food quality are key.

The BMJ Study on Fried Potato Consumption

Expert Perspectives

Experts emphasize that high-cocoa, low-sugar dark chocolate is distinct from milk chocolate in terms of health benefits.
Nutritionists highlight chips' calorie density and lack of nutrients as drivers of weight gain.
The presence of acrylamide in fried chips is a notable health concern absent in high-cocoa chocolate.
The consensus is that both are occasional treats, but dark chocolate offers benefits that chips do not.
For specific cases like diabetics, the impact of small, equal-calorie servings might be similar, but this doesn't apply generally.

Final Recommendations

Choose a small portion of dark chocolate (70%+ cocoa) for a treat.
Opt for healthier savory snacks like nuts or baked vegetable crisps.
Control portion sizes for both snacks.
Neither should be a daily staple; treat them as occasional indulgences.

Making informed choices about snacks supports overall health goals. Quality fuel matters, even for treats.

Frequently Asked Questions

While unlikely, a very small serving of chips might be preferable for someone who is specifically trying to limit sugar intake, though they would still need to contend with high sodium and unhealthy fats. However, high-cocoa dark chocolate is almost always the more nutritious choice.

The best chocolate for health benefits is high-quality dark chocolate with a cocoa content of 70% or higher, and minimal added sugar. The higher the cocoa content, the more antioxidants and less sugar the chocolate contains.

Milk and white chocolate contain significantly more sugar and less beneficial cocoa compounds than dark chocolate, making their health profile much closer to that of junk food like chips. In terms of nutrition, the comparison is essentially a toss-up between heavily processed snacks.

Baked potato chips are often lower in fat than their fried counterparts, but they can still be high in sodium and lack significant nutritional value. While a better alternative to fried chips, they are still not a health food.

The high sodium content in most potato chips can lead to high blood pressure, a major risk factor for heart disease and stroke. Many people exceed their daily recommended sodium intake from snacks alone.

While dark chocolate can be part of a healthy diet, it is not a weight-loss food. Some evidence suggests that the fiber and satiety can help with weight management, but the high calorie and fat content means it must be consumed in strict moderation to avoid weight gain.

Acrylamide is a chemical that can form when starchy foods like potatoes are fried at high temperatures. Studies have linked regular exposure to this compound to potential cancer risks, making frequent chip consumption a concern.