Which brand of potato chips is the healthiest? A nutritional deep dive

October 4, 2025 •

4 min read

According to the Dietary Guidelines for Americans, savory snacks like potato chips are significant contributors to sodium and saturated fat intake. Understanding which brand of potato chips is the healthiest requires looking beyond marketing claims to evaluate ingredients, oil, and processing methods.

Quick Summary

Assessing the healthiness of chip brands involves a careful examination of ingredients, cooking methods, and nutritional information. Top contenders often utilize whole-food bases and healthier oils like avocado, while standard options may contain more sodium, saturated fat, and refined ingredients. Making informed choices and practicing portion control are crucial.

Key Points

Ingredient Transparency: Prioritize chips with short ingredient lists made from whole foods like sweet potatoes or legumes, rather than refined starches.
Healthier Fats: Opt for chips cooked in avocado or olive oil over highly processed vegetable oils to support heart health.
Mind the Sodium: Even baked or otherwise healthier chips can be high in sodium. Always check the nutrition label and choose "lightly salted" options when available.
Control Your Portions: Portion control is critical, even with healthier chips. Pour a single serving into a bowl to prevent mindless overeating directly from the bag.
Explore DIY Options: For maximum control over ingredients, oil, and seasoning, consider making your own vegetable or sweet potato chips at home using an oven or air fryer.
Don't Fall for Marketing Gimmicks: Be cautious of terms like "veggie chips" or "all natural," as they don't always indicate a healthier product. The ingredient and nutrition label provide the most accurate information.

Defining 'Healthy' in the Chip Aisle

When trying to determine which brand of potato chips is the healthiest, it's essential to first establish what "healthy" means in the context of a processed snack. No packaged chip is as nutritious as a whole food like a piece of fruit or a handful of nuts, but some options are significantly better than others. A healthier chip generally has a simple ingredient list, is cooked using a method that minimizes unhealthy fats, and is lower in sodium.

Key Considerations for Healthier Chips

Ingredients: A short, recognizable ingredient list is a good sign. Look for chips made from whole foods such as sweet potatoes, beets, lentils, or chickpeas, rather than just potato flour or refined starches. Be wary of chips labeled as "veggie" that are simply potato flour mixed with vegetable powders for color.
Cooking Method: Air-fried, baked, or kettle-cooked with higher-quality oils are generally preferable to standard deep-frying, which can double the fat content. However, some baked chips compensate for lost flavor with higher sodium or sugar, so always check the label.
Oil Quality: The type of oil used is a major factor. Opt for brands that use heart-healthy options like avocado oil, olive oil, or expeller-pressed sunflower oil, which are more stable at high temperatures than conventional vegetable oils. Avoid chips cooked in palm oil or unspecified "vegetable oil," which may be highly processed.
Sodium Content: Excess sodium is a significant health concern. Look for brands offering "lightly salted" or "no salt added" varieties. The best choices contain less than 140 mg of sodium per serving.
Fiber and Protein: Chips made from legumes or whole grains can offer more fiber and protein, making them more filling and beneficial for digestion.

Brand Comparison: A Look at the Nutritional Facts

To illustrate the differences, let's compare a few commonly cited healthier chip brands against a typical classic potato chip (nutritional values are approximate per 1oz/28g serving):


Feature	Classic Potato Chip	Siete Grain Free	Jackson's Sweet Potato	Good Health Olive Oil	Baked Lay's Original
Calories	160	130	150	150	120
Total Fat	10g	6g	9g	8g	3.5g
Sodium	170mg	150mg	150mg	65mg	160mg
Fiber	1g	3g	3g	0g	1g
Oil Type	Vegetable Oil	Avocado Oil	Avocado Oil	Olive Oil	Canola/Corn/Soybean
Ingredients	Potatoes, oil, salt	Cassava flour, oil, salt	Sweet potatoes, oil, salt	Potatoes, oil, salt	Dried potatoes, starch, sugar, oil, salt

Top Healthier Chip Brands on the Market

Based on these criteria, here are some brands often highlighted as healthier alternatives:

Siete Grain Free Chips: Made from simple, whole-food ingredients like cassava flour and avocado oil, these chips are a popular choice for those avoiding grains or seeking cleaner options. Their higher fiber content offers better satiety than standard potato chips.
Jackson's Sweet Potato Chips: Cooked in avocado oil, these chips offer the added nutritional benefit of beta-carotene from sweet potatoes. Despite being fried, the use of a high-quality oil and sweet potato base makes them a better choice than conventional chips.
Good Health Olive Oil Kettle Chips: For a classic potato chip taste, these are made with 100% olive oil, providing healthier monounsaturated fats. They also stand out for having a remarkably low sodium count.
Brad's Veggie Chips: Air-dried rather than fried, these chips made from real organic vegetables and flaxseeds are low in calories and fat, while being high in fiber.
Kettle Brand Air Fried: The air-fried varieties from Kettle offer a tasty, crunchy experience with significantly less fat compared to their traditional kettle-cooked versions.

Beyond Brands: Healthier Snacking Habits

Choosing a healthier chip is one part of the equation; practicing mindful consumption is another. Here are some strategies:

Control Portion Sizes: The nutritional information on a bag of chips is based on a single serving, which is often much smaller than what people actually consume in one sitting. Always measure out a single serving into a bowl to prevent overeating.
Pair with Nutrients: Combine your chips with a nutrient-rich dip like homemade guacamole or hummus. This can add healthy fats, protein, and fiber to make your snack more satisfying and balanced.
Consider DIY: For ultimate control over ingredients, oil, and sodium, make your own chips at home. Homemade baked or air-fried sweet potato or kale chips are simple to prepare and highly nutritious.

Healthier Alternatives to Packaged Chips

For the crunch you crave without the high sodium and fat of most store-bought options, consider these alternatives:

Roasted Chickpeas: Roast chickpeas with a little olive oil and your favorite spices for a crunchy, high-fiber, and high-protein snack.
Kale or Zucchini Chips: These can be made in the oven or air fryer with minimal oil and offer a boost of vitamins and minerals.
Air-Popped Popcorn: A light and satisfying whole-grain snack. Pop it yourself and season with a light sprinkle of sea salt or nutritional yeast instead of dousing it in butter.
Apple or Beetroot Chips: Naturally sweet and crunchy, baked fruit and vegetable chips can satisfy a craving without excessive additives. Be sure to check the ingredients for added sugars if buying packaged varieties.

Conclusion: Making Smarter Choices

There is no single answer to the question, "Which brand of potato chips is the healthiest?" The best choice depends on your specific nutritional goals, such as limiting sodium, reducing fat, or avoiding grains. However, brands like Siete, Jackson's, and Good Health consistently offer better options with simpler ingredient lists and healthier cooking methods or oils compared to traditional chip varieties. For the most nutritious snack, consider making your own chips at home. Regardless of the brand, remembering portion control is paramount to enjoying chips as part of a balanced and healthy diet. For more information on reading nutritional labels, visit the FDA website.

Frequently Asked Questions

Baked chips generally contain less fat and fewer calories than traditional fried chips, but they often have more sodium and refined carbohydrates. They can also contain higher levels of acrylamides, a potentially harmful compound formed during high-heat cooking. Whether they are "healthier" depends on the specific brand and your overall dietary needs.

Despite their name, many veggie straws are made primarily from potato flour and starches, not whole vegetables. They contain some vitamins but are often still a highly processed snack high in sodium. For true vegetable nutrition, it is better to eat whole, fresh vegetables.

Look for chips cooked in heart-healthy, stable fats like avocado oil, olive oil, or expeller-pressed sunflower oil. These are better alternatives to standard vegetable oils or palm oil.

Chips made from whole legumes (like lentils or chickpeas) or root vegetables (like sweet potato or beets) often contain more fiber and sometimes more protein than traditional potato chips. This can make them more filling and provide a modest nutritional boost.

The easiest way is to choose brands that offer "lightly salted" or "no salt added" varieties. Many brands now explicitly offer lower-sodium options. You can also make your own chips at home, controlling the amount of salt added.

Instead of eating directly from the bag, portion out a single serving (typically one ounce or 28 grams) into a bowl. Pair it with a high-protein or high-fiber dip, like hummus, to help you feel more satisfied.

Kettle-cooked refers to a cooking style that results in a thicker, crunchier chip, but it doesn't automatically mean it's healthier. The nutritional profile can be very similar to regular potato chips, with roughly the same amount of fat and calories. The key is to check the specific brand's nutrition facts.