What is the Healthiest Chip in the World? A Guide to Healthy Snacking

November 4, 2025 •

4 min read

According to nutrition experts, many store-bought "veggie" chips are primarily made from potato starch and refined flour, not whole vegetables. So, to find out what is the healthiest chip in the world?, you need to look beyond the marketing and focus on real ingredients, preparation, and nutritional content.

Quick Summary

This article explores the criteria for what defines a truly healthy chip, examines various popular alternatives like kale and lentil chips, and provides actionable tips for making healthier snack choices based on ingredients, preparation, and nutritional value. It compares different chip types and offers a guide to making wholesome, homemade options.

Key Points

Check the ingredients: Opt for chips with short, simple ingredient lists made from whole foods like vegetables or legumes, not refined flours and powders.
Choose wisely: Baked or air-dried chips are preferable to fried. If a chip is fried, look for those cooked in healthier oils like avocado or olive oil.
Prioritize nutrition facts: Search for chips with lower sodium (under 250mg per serving) and a higher fiber content. Avoid added sugars.
Be cautious of health claims: The term "veggie chip" is often misleading; check the ingredient list to ensure it's not just a potato product colored with vegetable powder.
Make your own: Homemade chips from kale, sweet potato, or other vegetables offer the most control over ingredients and cooking method, guaranteeing a truly nutritious snack.
Pair for balance: To make your snack more substantial, pair your chips with a protein- and fiber-rich dip like hummus.

Finding a truly healthy chip can be a challenge, especially with a market full of products that use misleading health claims like "all-natural" or "made with real vegetables". A genuinely nutritious chip prioritizes whole, recognizable ingredients, a healthier cooking method, and minimal additives. Ultimately, the healthiest option is often a simple, homemade creation, but with the right knowledge, you can navigate the store aisles more wisely.

The Criteria for a Truly Healthy Chip

To determine what makes a chip a better-for-you snack, dietitians recommend evaluating several key factors. Skipping the long, confusing ingredient list is a good start. The fewer, more recognizable ingredients, the better.

Ingredients: Whole Foods are Key

The Foundation: The base ingredient should be a whole food, such as a vegetable, whole grain, or legume. Examples include kale, sweet potatoes, lentils, and chickpeas. Many so-called "veggie chips" are actually potato-based and simply colored with vegetable powders, offering little real nutritional benefit.
Flavorings: Healthy options use real herbs, spices, or nutritional yeast for flavor, avoiding artificial flavors, MSG, and excessive sugar.

Cooking Method: Baked vs. Fried

Baked: Baked or air-dried chips are generally healthier than fried chips because they contain less fat and don't produce harmful byproducts like acrylamide that can be created during high-heat frying.
Healthier Oils: If frying is involved, the type of oil used matters. Choose chips fried in stable, heart-healthy oils like avocado or olive oil, which are high in monounsaturated fats. Avoid chips made with refined omega-6-rich oils like canola or soy, which can be inflammatory when consumed in excess.

Nutritional Content: The Numbers Matter

Sodium: Always check the nutrition facts for sodium content. Healthier choices typically contain less than 250 mg of sodium per 1-ounce (28-gram) serving.
Fiber: Look for options that provide a decent amount of fiber, which aids digestion and promotes satiety. Chips made from whole grains or legumes tend to be higher in fiber.
Added Sugar: Even savory chips can contain added sugar. Always check the ingredients list for terms like sucrose, dextrose, or cane sugar and aim for products with zero added sugar.

A Look at the Top Contenders

Several popular chip types stand out as healthier alternatives to standard potato chips. Here’s a comparison to help you choose.

Comparison of Healthy Chip Alternatives


Chip Type	Primary Ingredients	Cooking Method	Key Nutritional Benefit	Potential Drawbacks
Kale Chips	Kale, olive oil, salt	Baked or air-dried	High in vitamins K, A, and C, and antioxidants.	Can be brittle and less substantial than other chips.
Lentil Chips	Lentil flour, seasoning	Often fried	A good source of plant-based protein and fiber.	Can contain high sodium levels depending on the brand.
Sweet Potato Chips	Sweet potato, olive/avocado oil	Baked or fried	Excellent source of vitamin A and beta-carotene.	Some brands are fried and can be higher in fat.
Siete Tortilla Chips	Cassava flour, avocado oil	Fried in avocado oil	Grain-free, paleo-friendly, and lower in sodium.	Still a fried product; moderation is key.
Air-Popped Popcorn	Corn kernel	Air-popped	Whole grain, high in fiber; very low calorie without toppings.	Can become unhealthy with excess butter and salt.

Making Your Own Chips at Home

For ultimate control over ingredients and preparation, making your own chips is the best route. It's surprisingly simple and guarantees a truly healthy snack.

How to Make Homemade Baked Kale Chips

Prep the Kale: Wash and thoroughly dry a bunch of kale. Tear or cut into bite-sized pieces.
Season: Drizzle with a small amount of olive oil and a pinch of sea salt. For added flavor, you can sprinkle with garlic powder, paprika, or nutritional yeast.
Bake: Spread the kale in a single layer on a baking sheet. Bake at 350°F (180°C) for 10-15 minutes, until crispy but not burnt.

How to Make Homemade Baked Sweet Potato Chips

Prep the Potatoes: Use a mandolin slicer or a sharp knife to slice sweet potatoes as thinly as possible.
Soak: To remove excess starch and ensure crispiness, soak the slices in a bowl of water for about 20 minutes.
Dry and Season: Pat the slices completely dry with a paper towel. Toss with a little olive oil, salt, and spices like chili powder or cinnamon.
Bake: Arrange in a single layer on a baking sheet lined with parchment paper. Bake at 400°F (200°C) for 15-20 minutes, flipping halfway through, until golden and crisp.

Conclusion: The Best Chip is a Mindful Choice

So, what is the healthiest chip in the world? The truth is, there's no single universal answer. The "healthiest" choice depends on your personal nutritional needs and which factors you prioritize, whether it's fiber, protein, or low sodium. Homemade chips, like kale or sweet potato, are often the best option for maximizing nutrition and controlling ingredients. When purchasing, being a label-savvy consumer is crucial. Look for simple, whole-food ingredients, healthier oils, and lower sodium content. Pair any chip with a protein-rich dip like hummus for a more complete and satisfying snack. A mindful approach to snacking, balancing cravings with healthy choices, is ultimately the most sustainable path to a healthier diet.

For more dietitian-backed tips on choosing healthy chips and other snacks, check out this guide from Healthline.

Frequently Asked Questions

Not necessarily. Many store-bought "veggie chips" are highly processed, made primarily from potato flour and starches, and are simply colored with vegetable powders. Always check the ingredients list to see if whole vegetables are the primary component.

The healthiest oils for cooking chips are those high in monounsaturated fats and stable at high temperatures, such as avocado oil and extra-virgin olive oil. Refined oils like canola or sunflower oil are often used but are less healthy options.

Baking is generally a healthier cooking method than frying. Baked chips have less fat and avoid the unhealthy byproducts, like acrylamide, that can form during the high-heat frying process.

To reduce sodium, look for chips with low sodium content (under 250mg per serving) or brands with "no salt added" versions. Making your own chips at home gives you complete control over how much salt is used.

Chips made from whole grains or legumes, such as lentil or chickpea chips, are typically higher in fiber than standard potato chips. Air-popped popcorn is another high-fiber, whole-grain option.

Sweet potato chips can be a healthier choice, especially if baked, as they offer more vitamin A. However, some store-bought versions are fried and may contain more sodium than regular chips, so it's important to check the label.

Yes. Alternatives like roasted chickpeas, kale chips, or veggie sticks with hummus can satisfy the craving for crunch and salt while providing significant nutritional benefits like fiber and protein.