What is the healthiest chip you can eat? A Guide to Smarter Snacking

October 15, 2025 •

3 min read

According to nutrition experts, most traditional potato chips are high in sodium and unhealthy fats due to the deep-frying process. This makes discerning what is the healthiest chip you can eat a crucial task for health-conscious snackers and anyone looking to improve their dietary habits.

Quick Summary

Choosing a healthier chip means evaluating ingredients, preparation, and nutritional content. This guide compares options like baked, veggie, and lentil chips, highlighting factors like fiber, protein, and fat content to help you make informed snacking decisions.

Key Points

Homemade is Healthiest: Making your own chips gives you full control over ingredients and preparation methods, guaranteeing the best nutritional value.
Check Cooking Methods: Favor chips that are baked, air-fried, or dehydrated over deep-fried options to reduce unhealthy fat intake.
Prioritize Wholesome Ingredients: Look for chips made from real vegetables, lentils, or whole grains, and be wary of products with long, complicated ingredient lists.
Evaluate the Oil: Opt for snacks cooked in heart-healthy oils like olive or avocado oil instead of cheaper, more refined vegetable oils.
Mind the Sodium: Excess sodium is common in chips; choose lightly salted versions or brands with less than 140 mg per serving.
Pair with Nutrients: Enhance the health benefits of your chip snack by pairing it with a fiber and nutrient-rich dip like hummus, salsa, or guacamole.

Understanding What Makes a Chip Healthy

To determine the healthiest chip, you need to look beyond the "all natural" or "vegetable" claims often found on packaging. The real health value lies in the details of its creation. A truly healthy chip minimizes processing and relies on high-quality ingredients and cooking methods.

Key Nutritional Factors to Consider

Cooking Method: Baked, air-fried, or dehydrated chips are almost always healthier than deep-fried versions, as they use significantly less oil. This drastically cuts down on fat and calories, though some baked versions might contain more added sugars for flavor.
Quality of Ingredients: The base of the chip matters. Look for chips made from whole vegetables, legumes, or whole grains rather than refined flours. For example, lentil or chickpea chips offer more protein and fiber than simple potato-based chips.
Type of Oil: The oil used for cooking is a major differentiator. Healthier options are cooked in oils rich in healthy fats, such as olive oil or avocado oil, instead of inflammatory, highly refined oils like canola or sunflower oil.
Sodium Content: Excess sodium is a concern in many snack foods. Look for brands with low sodium levels (under 140 mg per serving) or opt for lightly salted varieties.
Added Sugars: Even savory snacks can contain added sugars to enhance flavor. Always check the ingredient list for hidden sugars.

The Contenders: A Nutritional Showdown

When comparing chip types, it's clear that not all crunchy snacks are created equal. Here's a breakdown of popular options:

Vegetable-Based Chips (Kale, Beet, Sweet Potato)

These chips capitalize on the health halo of their base ingredient but require scrutiny. Dehydrated kale chips, for example, can be low in calories and fat while retaining vitamins A, C, and K. Sweet potato chips offer beta-carotene and fiber, but if fried, they lose some benefits. Always check the preparation method.

Legume-Based Chips (Lentil, Chickpea)

Brands like Hippeas and lentil chips offer a significant nutritional upgrade. They are packed with plant-based protein and fiber, making them more satiating than potato chips. This makes it easier to manage portion sizes and feel full longer.

Baked or Whole-Grain Tortilla Chips

For fans of Mexican food, opting for baked, whole-grain tortilla chips is a good move. When paired with healthy dips like salsa or guacamole, they become part of a balanced snack. Choosing brands made with nixtamalized corn can also improve nutrient absorption.

Healthiest Chip Comparison Table


Chip Type	Cooking Method	Key Ingredients	Avg. Calories (per oz)	Avg. Protein (per oz)	Avg. Fiber (per oz)	Sodium (per oz)	Notes
Standard Potato	Fried	Potatoes, refined oil	~160	2g	<1g	~150mg+	High fat, low nutrients.
Baked Potato	Baked	Dried potato, cornstarch	~120-130	1g	<1g	~150mg+	Lower fat, can contain added sugars.
Lentil/Chickpea	Baked/Puffed	Lentil flour/chickpeas	~130	2-3g	3-4g	~150mg	Higher protein and fiber.
Dehydrated Kale	Dehydrated	Kale, olive oil	~90	3g	4g	~110mg	Nutrient-dense, low-calorie option.

Making Your Own Healthy Chips

For ultimate control over ingredients and preparation, making your own chips is the best approach. Here are some ideas:

Microwave Zucchini Chips: Thinly slice zucchini, season, and microwave until crispy for a quick, low-carb snack.
Baked Sweet Potato Chips: Slice sweet potatoes, toss with a little olive oil and sea salt, and bake until crispy.
Oven-Dried Apple Chips: Core and thinly slice apples, sprinkle with cinnamon, and bake at a low temperature until dehydrated and crunchy.
Kale Chips: Massage fresh kale leaves with a small amount of olive oil and salt, then bake until crunchy.

The Final Verdict

So, what is the healthiest chip you can eat? The answer isn't a single product but rather a category of snacks defined by mindful preparation and wholesome ingredients. The absolute healthiest options are almost always homemade or minimally processed alternatives like dehydrated kale or baked legume chips. These provide more nutrients, fiber, and protein while avoiding unhealthy fats and excessive sodium.

When buying store-bought chips, prioritize options that are baked or air-fried, use healthy oils like avocado or olive oil, and feature whole-food ingredients prominently on the label. Reading the nutritional panel is crucial for making an informed choice. Ultimately, portion control remains essential, even with healthier choices, as even the best options are calorie-dense. Opting for a nutrient-rich dip like salsa or guacamole can further enhance the health benefits of your snack. For more detailed nutritional breakdowns, consult reliable sources like those found in research on popular chip brands and their nutrition content.

Frequently Asked Questions

Not necessarily. Many commercial 'veggie' chips are made from refined potato flour and are deep-fried, offering little nutritional benefit over regular potato chips. Always check the ingredients list to ensure real, whole vegetables are the primary component.

Baked chips generally contain less fat and fewer calories than their fried counterparts. However, some manufacturers add more sugar, sodium, and refined starches to compensate for the lost flavor, so it's essential to compare nutritional labels carefully.

Using healthy oils like olive oil or avocado oil is recommended, as they contain beneficial fats and antioxidants. These are much healthier choices than refined vegetable oils, especially when used for baking rather than deep-frying.

Pair your chips with a source of protein and fiber to make the snack more filling and nutrient-dense. Good options include bean dip, guacamole, or salsa.

Yes, lentil and chickpea-based chips are often healthier than potato chips. They typically contain more protein and fiber, which helps promote satiety and better digestion.

Focus on sodium content (aim for less than 140 mg per serving) and dietary fiber. The ingredient list should be short, with whole foods like vegetables or legumes listed first.

Yes, most foods can fit into a healthy diet in moderation. The key is to enjoy them occasionally and in modest portion sizes, rather than relying on them as a daily snack.