What kind of chips are high in fiber? A comprehensive guide

October 26, 2025 •

4 min read

Many Americans consume only about half of the recommended daily fiber intake, often overlooking snacks as a way to boost their numbers. Instead of reaching for low-fiber potato chips, smart choices can add valuable nutrients. So, what kind of chips are high in fiber and just as delicious? You might be surprised by the variety of flavorful options available.

Quick Summary

This article explores the best high-fiber alternatives to traditional chips, including options made from beans, lentils, whole grains, and vegetables. Learn about top brands, the benefits of increasing fiber, and how to create your own crunchy snacks at home.

Key Points

Choose Legume-Based Chips: Chips made from beans or lentils, like Beanitos or Hippeas, are excellent high-fiber, high-protein alternatives to standard potato chips.
Opt for Root Vegetable Alternatives: Consider chips made from sweet potatoes, plantains, or a mix of root vegetables for added fiber and nutrients.
DIY Chips for Max Fiber: Making your own kale, lentil, or sweet potato chips at home gives you complete control over ingredients and helps you maximize fiber intake while avoiding additives.
Check Labels for Fiber Content: Not all 'healthy' chips are created equal; always check the nutrition label for the dietary fiber content per serving to make the best choice.
Enjoy the Health Benefits: Boosting fiber with snacks improves digestive health, helps with weight management, and can lower cholesterol and regulate blood sugar.
Use Healthy Cooking Methods: Opt for baked, air-dried, or roasted chips over deep-fried versions to reduce fat and calories.

Beyond the Potato: Exploring Fiber-Rich Chips

For many, a bag of crunchy, salty chips is an irresistible snack. However, traditional potato chips offer little nutritional value beyond calories and fat. Fortunately, a growing market of healthier alternatives provides a satisfying crunch with a significant dose of dietary fiber, protein, and other beneficial nutrients. These chips swap potatoes for nutrient-dense ingredients like legumes, root vegetables, and whole grains.

Popular High-Fiber Chip Brands on the Market

When navigating the snack aisle for fiber-rich options, you'll encounter a variety of innovative products. Always check the nutrition label for specific fiber content, as this can vary widely between brands and flavors.

Chips from Legumes and Seeds

Beanitos: As their name suggests, these chips use whole beans as the primary ingredient. They are packed with fiber and protein, providing a more satiating snack than corn or potato chips.
Hippeas: Made from organic chickpeas, these light and crunchy puffs come in several savory flavors and offer a good amount of fiber and plant-based protein.
Simply 7 Lentil Chips: Using lentils as the base, these gluten-free chips are a flavorful, protein- and fiber-rich alternative to traditional snacks.
Calbee Harvest Snaps: These are baked green pea crisps that provide a light, airy crunch and a boost of fiber and protein.

Vegetable and Root Vegetable Chips

Jackson's Sweet Potato Chips: Made with heirloom sweet potatoes, these kettle-cooked chips are rich in fiber and antioxidants. They are cooked in healthy oils like avocado or coconut oil.
Terra Exotic Vegetable Chips: These chips are a mix of different root vegetables, offering various nutrients and a gourmet aesthetic.
Brad's Veggie Chips: These are air-dried, not baked or fried, and made from whole, organic vegetables and flaxseed. The Red Bell Pepper flavor, for instance, provides 4 grams of fiber per serving.
Barnana Organic Plantain Chips: A great crunchy option, these are made from organic plantains, which have slightly more fiber than potato chips.

Whole-Grain and Seed-Based Chips

Siete Grain Free Tortilla Chips: Made with alternative flours like cassava and seeds, these chips offer more fiber and nutrients than standard tortilla chips.
Sun Chips: Some varieties of these multigrain snacks contain a moderate amount of fiber, making them a better choice than some other snack chips.

Homemade High-Fiber Chip Recipes

For ultimate control over ingredients and fiber content, making your own chips is an excellent option. Here are a few simple recipes:

Kale Chips: Toss fresh kale with a little olive oil and your preferred seasonings. Bake in a preheated oven or air fryer until crispy. Kale is significantly higher in fiber than potatoes, and this preparation method avoids excess grease.
Baked Sweet Potato Chips: Slice sweet potatoes thinly, toss with a healthy oil like coconut or avocado oil, and bake until crisp. The resulting chips are rich in fiber and beta-carotene.
Crispy Lentil Chips: A recipe from a nutritionist combines cooked lentils with pumpkin seeds, flaxseeds, and spices to create high-protein, high-fiber chips baked to crispy perfection.
Roasted Chickpeas: Roasting chickpeas with oil and seasonings creates a deliciously crunchy, high-fiber and protein-packed snack.
Baked Plantain Chips: Using just three ingredients—green plantains, oil, and salt—you can make your own crunchy plantain chips that are higher in fiber than potato versions.

The Health Benefits of a High-Fiber Diet

Increasing your fiber intake offers a multitude of benefits for your overall health, beyond just keeping you full. Dietary fiber is an essential carbohydrate that the body cannot digest, meaning it passes through your system largely intact, performing vital functions along the way.

Improves Digestive Health: Fiber adds bulk to stool, which helps prevent constipation and promotes regular bowel movements. This contributes to better gut health and can reduce the risk of conditions like hemorrhoids and diverticulitis.
Supports Weight Management: High-fiber foods are generally more filling and take longer to eat, which can lead to eating less and feeling satisfied longer. Because they are less energy-dense, they contain fewer calories for the same volume of food.
Lowers Cholesterol Levels: Soluble fiber, found in oats, beans, and seeds, can help reduce bad (LDL) cholesterol by binding to cholesterol molecules in the small intestine and preventing absorption.
Regulates Blood Sugar: For individuals with diabetes, fiber, particularly soluble fiber, can help stabilize blood sugar levels by slowing the absorption of sugar.
Reduces Risk of Chronic Diseases: A high-fiber diet is linked with a lower risk of heart disease, stroke, type 2 diabetes, and certain cancers, particularly colorectal cancer.

Comparison of Fiber-Rich Chips


Chip Type	Primary Ingredients	Fiber per Serving (approx.)	Key Benefits	Notes
Beanitos	Whole Beans	5-6g	High in fiber and protein; corn-free	Sturdy, holds up well to dips
Hippeas Chickpea Puffs	Organic Chickpeas	3-4g	Plant-based protein and fiber	Light, airy, and crunchy texture
Simply 7 Lentil Chips	Lentils	3-4g	Made with real lentils; gluten-free	Good source of protein
Jackson's Sweet Potato Chips	Sweet Potatoes	2-3g	Antioxidants, cooked in healthy oils	Made with non-GMO heirloom sweet potatoes
Brad's Veggie Chips	Veggies, Flaxseed	4g (Red Bell Pepper)	Low calorie, high fiber; air-dried	A more nutrient-dense, raw option
Homemade Kale Chips	Kale	High (relative to volume)	Very low calorie, high nutrients; DIY seasoning	Customizable and avoids added preservatives

Conclusion: Crunch Your Way to Better Health

With so many innovative and flavorful options on the market, it's clear that you don't have to settle for nutritionally void snacks. Whether you choose store-bought alternatives like lentil, bean, or veggie chips, or decide to get creative in the kitchen with a homemade recipe, adding more fiber to your snack routine is simple and delicious. By making informed choices about the chips you eat, you can enjoy a satisfying crunch while actively supporting your digestive health, weight management goals, and overall well-being. Start experimenting with these fiber-rich choices and discover a new favorite healthy habit.

For more information on the benefits of fiber, visit the official Mayo Clinic dietary fiber guide.

Frequently Asked Questions

Sweet potato chips, particularly brands like Jackson's Honest, are a good source of fiber and antioxidants compared to regular potato chips. They are also often cooked in healthier oils like coconut or avocado oil.

Chips made from whole beans, like Beanitos, typically contain significantly more fiber per serving than traditional potato or corn chips. Some varieties can have around 5-6 grams of fiber per serving.

Yes, homemade kale chips are an excellent source of fiber. Kale naturally contains a high amount of fiber and other nutrients, and the air-drying or baking process preserves its nutritional value.

Some multigrain chips, like certain Sun Chips varieties, contain fiber due to their whole-grain ingredients. However, their fiber content can vary, so it is best to check the nutritional information on the packaging.

Many high-fiber chip alternatives are naturally gluten-free, including those made from beans (Beanitos), lentils (Simply 7), and chickpeas (Hippeas). Siete Grain Free Tortilla Chips are also a great option.

You can make high-fiber chips at home by baking or air-frying thinly sliced vegetables like kale, sweet potatoes, or zucchini. Roasting chickpeas is another easy, fiber-rich option.

The recommended daily fiber intake varies, but most adults should aim for about 25-30 grams. Most Americans consume less than this, making high-fiber snacks a useful way to boost intake.