Decoding What Makes a Chip Healthy
Not all chips are created equal. The difference between a high-fat, high-sodium, ultra-processed snack and a better-for-you option lies in a few key factors. By understanding these criteria, you can make more informed choices.
Ingredients: The Simpler, the Better
The first step to finding a healthy chip is to check the ingredient list. Ideally, it should be short and contain recognizable, whole-food ingredients. Instead of refined flours and starches, look for chips made from whole grains, legumes, or vegetables. Avoid brands with a laundry list of additives, artificial flavors, and preservatives.
- Healthy Chip Bases: Look for chips made from sweet potatoes, cassava, beans, chickpeas, plantains, or even kale.
- Ingredients to Avoid: Highly processed vegetable oils (e.g., canola, soy, sunflower), artificial colors and flavors, excessive sodium, and added sugars.
Cooking Method: Baked, Air-Fried, or Fried?
How a chip is cooked significantly impacts its nutritional profile, particularly its fat and calorie content. Traditional potato chips are deep-fried, while healthier alternatives often use less oil or a different cooking process entirely.
- Baked or Air-Fried: These methods use dry heat, resulting in a chip with less fat and fewer calories. Some brands, like Brad's Veggie Chips, are air-dried, not baked or fried.
- Oil Quality: Many healthier chips use premium oils like avocado, olive, or coconut oil, which are more stable and contain healthier fats than refined vegetable oils.
Sodium Levels
Excessive sodium intake is linked to high blood pressure and other health issues. Many chip brands are notoriously high in salt, but healthier options make an effort to keep sodium levels in check. The FDA recommends limiting total sodium intake to 2,300 mg per day, so a snack should not take up a significant portion of that.
Comparison of Top Healthy Chip Brands
To help you decide, here is a comparison of some of the leading healthy chip contenders based on their core components.
| Feature | Siete Grain Free Tortilla Chips (Sea Salt) | Jackson's Honest Sweet Potato Chips | Boulder Canyon Avocado Oil Classic Sea Salt | Brad's Veggie Chips (Red Bell Pepper) |
|---|---|---|---|---|
| Base Ingredient | Cassava flour blend | Sweet potatoes | Potatoes | Vegetables, flaxseed, buckwheat |
| Cooking Method | Fried | Fried | Kettle Cooked | Air-Dried (not fried or baked) |
| Healthy Oil Used | Avocado Oil | Coconut Oil | Avocado Oil | Minimal oil (used in air-drying) |
| Grain-Free | Yes | Yes | No | Yes |
| Sodium per Serving | 150 mg | 150 mg | 110 mg | 110 mg |
| Total Fat per Serving | 6g | 9g | 9g | 4g |
| Fiber per Serving | 3g | 3g | 1g | 4g |
| Unique Feature | Paleo-friendly, limited ingredients | Simple, whole-food ingredients | High-quality oil, classic potato taste | High fiber, extremely low calories |
Our Top Picks for the Healthiest Chips
While the table above provides a technical comparison, here are some of the best choices based on specific needs.
For the Potato Chip Purist
If you can't give up the classic potato chip crunch, go for a brand that uses healthier oils. Kettle Brand's Avocado Oil chips and Boulder Canyon's Avocado Oil varieties are excellent choices that deliver on taste while using better quality fat.
For Maximum Nutrition
For a snack packed with fiber and vitamins, look to veggie-based alternatives. Brad's Veggie Chips are a standout here, as they are air-dried and made from whole vegetables, flaxseed, and buckwheat groats. Artisan Tropic Cassava Strips are another minimalist, nutrient-dense option.
For Grain-Free and Paleo Diets
Those on specialized diets will appreciate brands like Siete Grain Free Tortilla Chips, which are made with cassava and coconut flour and cooked in avocado oil. Jackson's Honest Sweet Potato Chips, made simply with sweet potatoes, coconut oil, and sea salt, are also a top contender for this category.
For the Lowest Calorie Option
When counting calories, cooking method is critical. Air-dried or baked chips are your best bet. Brands like Brad's Veggie Chips offer a very low-calorie and low-fat profile thanks to their unique air-drying process.
The Final Crunch: How to Choose Your Chip
There is no single "most healthy chip brand" for everyone, as the best choice depends on your specific health goals and preferences. However, following these guidelines will help you find a better option:
- Prioritize a short ingredient list with whole foods: This is the strongest indicator of a less-processed snack.
- Check the cooking oil: Opt for avocado, olive, or coconut oil over refined vegetable oils.
- Mind your method: Baked or air-dried chips generally offer lower fat and calories than deep-fried varieties.
- Watch the sodium: Read the nutrition label and aim for options with lower sodium content per serving.
Ultimately, the healthiest approach to snacking on chips is to enjoy them in moderation as part of a balanced diet. Consider pairing your chips with a nutrient-rich dip like hummus or a black bean dip to make your snack more complete and satisfying. For more great ideas on how to incorporate healthier snacks into your diet, check out this guide on 9 Healthiest Chips to Buy.
Lists of Healthier Chip Brands
Examples of Healthier Chip Options
- Siete: Grain-free chips made with high-quality ingredients.
- Jackson's Honest: Simple, sweet potato chips cooked in coconut oil.
- Boulder Canyon: Potato chips cooked in healthier oils like avocado oil.
- Brad's Veggie Chips: Air-dried, nutrient-dense veggie chips.
- Artisan Tropic: Plantain and cassava strips made with simple ingredients.
- LesserEvil: Offer various paleo puffs and grain-free snacks.
- Good Health: Feature chips cooked in olive oil.
Ingredients to Look for on the Label
- Whole food bases: Sweet potato, cassava, beans, chickpeas, etc.
- Healthy oils: Avocado oil, olive oil, coconut oil.
- Simple seasonings: Sea salt, herbs, spices.
- Fiber sources: Flaxseed, whole grains, vegetables.
Ingredients to Avoid on the Label
- Hydrogenated or partially hydrogenated oils: Trans fats are detrimental to heart health.
- Excessive and unlisted "vegetable oils": Often include inflammatory omega-6 rich oils.
- Artificial additives: Look out for artificial colors, flavors, and flavor enhancers like MSG.
- High Fructose Corn Syrup and other added sugars: Some savory chips surprisingly contain added sugars to improve flavor.
Conclusion: Your Healthier Chip is Just a Label Away
When seeking the most healthy chip brand, the power is in your hands—and the nutrition label. By prioritizing brands with minimal ingredients, cooking methods that use less oil, and lower sodium content, you can satisfy your crunchy, salty cravings without derailing your health goals. Top contenders often feature whole-food bases and use high-quality fats, offering a delicious and cleaner alternative to conventional chips. Brands like Siete, Jackson's, Boulder Canyon, and Brad's Veggie Chips consistently earn praise for their better-for-you profiles, proving that healthy snacking and great taste can go hand-in-hand. Remember to enjoy these snacks in moderation and to pair them with other healthy foods to create a balanced diet. Your body will thank you for the smarter choice.
