Which chips have the least amount of salt?

The Centers for Disease Control and Prevention reports that the average American consumes more than double the daily recommended amount of sodium, often unknowingly from processed foods. For those seeking crunchy snacks without the excess salt, finding options with minimal sodium can be a challenge, requiring careful label-reading and consideration of alternatives.

Quick Summary

Explore low-sodium chip options, including unsalted and lightly salted store-bought varieties, how to properly read nutrition labels, and simple recipes for making homemade vegetable chips that are low in salt.

Key Points

• Choose Unsalted Varieties: Opt for brands like Kettle Unsalted or Boulder Canyon Totally Natural Unsalted for chips with the lowest possible sodium content.

• Check Nutrition Labels Carefully: Look for the "low sodium" claim and aim for products with 5% or less of the Daily Value for sodium per serving.

• Read for Added Salt: Brands with a "no salt added" label contain only naturally occurring sodium, while "lightly salted" options have a significantly reduced amount compared to regular versions.

• Make Your Own Chips: For complete control, bake your own chips from sliced potatoes, sweet potatoes, or other vegetables, seasoning them with non-sodium spices.

• Explore Low-Sodium Alternatives: Consider naturally low-sodium snacks such as Annie Chun's Roasted Seaweed Snacks or baked veggie chips for a crunchy treat.

Understanding Sodium in Chips

For many, potato chips are a go-to snack, but their high sodium content can be a concern for health-conscious individuals. Sodium is an essential mineral, but excessive intake is linked to health problems like high blood pressure and fluid retention. When it comes to snacks, much of the sodium comes from added salt, a common flavor enhancer. To truly find chips with the least amount of salt, you must become a savvy label reader.

How to Read a Nutrition Label for Low-Sodium Chips

The key to selecting lower-salt snacks lies in understanding the information provided on packaging. Here are some quick tips for your next grocery trip:

• Look for Sodium Content: Find the sodium line on the Nutrition Facts label. The amount is listed in milligrams (mg) per serving.
• Check the Daily Value (DV): The DV percentage tells you how much a nutrient in a single serving contributes to a daily diet. Aim for products with 5% DV or less per serving for low sodium. Conversely, 20% DV or more is considered high.
• Search for Label Claims: Keep an eye out for terms like "low sodium," "reduced sodium," or "no salt added" on the front of the packaging. "Low sodium" generally means 140 mg or less per serving, while "no salt added" or "unsalted" indicates no additional salt was used, though some naturally occurring sodium may be present.
• Serving Size Matters: Always pay attention to the serving size. A large bag of seemingly low-sodium chips can quickly become a high-sodium snack if you consume multiple servings.

Store-Bought Chips with the Least Salt

Navigating the chip aisle can be overwhelming, but several brands offer low or no-salt versions. The best options are typically those labeled "unsalted" or "no salt added," though some "lightly salted" varieties can also be a significant step down in sodium from their classic counterparts.

• Kettle Brand Unsalted Potato Chips: A very popular choice, these offer the classic kettle-cooked crunch with no added salt, leaving only the potato's natural flavor.
• Lay's Classic Lightly Salted Potato Chips: Offering 50% less sodium than the original recipe, this is a readily available option for those seeking a lighter salt flavor.
• Boulder Canyon Totally Natural Unsalted Potato Chips: These chips provide a simple, natural snack without the sodium overload.
• 365 by Whole Foods Market Organic Restaurant Style White Corn Tortilla Chips Unsalted: A reliable option for tortilla chip lovers, these are made without added salt.
• Terra Chips (Original and Sweet Potato): The original Terra chips and the sweet potato variety are often cited as lower sodium alternatives, particularly when comparing their plain versions to standard potato chips.
• Siete Grain-Free Tortilla Chips: Many of Siete's offerings are made with alternative flours and spices, providing lower sodium options than typical corn chips.
• Annie Chun's Roasted Seaweed Snacks: While not a potato chip, these are a very low-sodium, crispy snack alternative.

Comparison Table: Low-Sodium Chip Options

Brand	Chip Type	Sodium per Serving (Approx.)	Note
Kettle Brand	Unsalted Potato Chips	0 mg	No added salt for pure potato flavor.
Lay's	Classic Lightly Salted Potato Chips	70 mg	50% less sodium than standard Lay's.
Boulder Canyon	Totally Natural Unsalted Chips	0 mg	All-natural with no added sodium.
365 by Whole Foods	Organic Unsalted White Corn Tortilla Chips	Varies, but very low	No added salt in this restaurant-style option.
Terra	Original or Sweet Potato Chips	Check label, generally lower	Often lower sodium than conventional chips; beet and parsnip options available.
Siete	Grain-Free Tortilla Chips	Check label, varies	Made with alternative flours and can be low in sodium.

The Best Low-Salt Alternatives: Homemade Chips

For ultimate control over sodium, making your own chips is the best route. This allows you to eliminate added salt entirely or add a controlled, minimal amount.

A Simple Recipe for Baked Veggie Chips

Ingredients:

• 1 sweet potato, peeled
• 1 zucchini
• 1 beet, peeled
• 1 carrot, peeled
• Olive oil cooking spray
• 1/2 tsp sea salt (optional)
• Black pepper to taste

Instructions:

1. Preheat your oven to 400°F (200°C) and line two baking sheets with parchment paper.
2. Use a mandoline slicer to create very thin, uniform slices of all vegetables.
3. In a bowl, toss the slices with a light spray of olive oil and season with black pepper and a minimal amount of sea salt, if desired.
4. Spread the slices in a single, uncrowded layer on the baking sheets.
5. Bake for 10 minutes, flip the chips, and bake for another 5-10 minutes, or until golden and crispy. Remove any done chips earlier to prevent burning.
6. Let them cool completely on a rack to achieve maximum crispness.

Tips for Reducing Sodium from Chips

1. Choose Unsalted Varieties: When possible, opt for brands labeled "unsalted" or "no salt added" to get the bare minimum. You can always add a pinch of salt yourself if needed.
2. Read the Nutrition Facts: Always compare labels, even within the same brand. "Lightly salted" is better than "original," but "no salt added" is best.
3. Make Homemade Chips: Preparing your own chips from fresh vegetables gives you complete control over the ingredients, including the amount of salt.
4. Use Flavorful Spices: Instead of salt, try using other seasonings like garlic powder, onion powder, paprika, or chili lime seasoning to add flavor without sodium.
5. Practice Portion Control: Remember that sodium intake is per serving. Limiting your portion size is an easy way to control overall sodium, even with regular chips.

Conclusion

While most chips are high in sodium, many brands now offer low-sodium or unsalted versions for health-conscious consumers. The simplest way to guarantee the least amount of salt is to choose a product labeled "unsalted" or "no salt added," like Kettle Brand Unsalted or Boulder Canyon Unsalted. Reading nutrition labels, comparing sodium percentages, and considering healthier alternatives like homemade vegetable chips are all effective strategies for enjoying a crunchy snack without compromising your health goals. For comprehensive information on reducing sodium, you can refer to the CDC Guidelines on Sodium.

Frequently Asked Questions

What is the difference between "low sodium" and "no salt added" on chip packaging?

A "low sodium" claim typically means the product contains 140 mg or less of sodium per serving. "No salt added" signifies that no additional salt was included, so any sodium present is naturally occurring.

Are Lay's Lightly Salted chips low in sodium?

Lay's Classic Lightly Salted Potato Chips contain 70 mg of sodium per 1 oz serving, which is 50% less than the standard Lay's version, making them a lower-sodium choice.

What are some good brands of unsalted chips?

Popular unsalted brands include Kettle Brand Unsalted Potato Chips, Boulder Canyon Totally Natural Unsalted Chips, and 365 by Whole Foods Market Organic Unsalted Tortilla Chips.

Can I make my own low-sodium chips at home?

Yes, you can easily make your own by baking thinly sliced vegetables like potatoes, sweet potatoes, or beets. This gives you complete control over the seasoning, allowing you to use no salt at all or just a minimal amount.

What is the Daily Value for sodium that I should look for?

When checking nutrition labels, aim to choose products with 5% or less of the Daily Value for sodium. Products with 20% or more are considered high in sodium.

Do healthier-sounding chips, like veggie or sweet potato chips, always have less salt?

No, not always. While some may be lower, many store-bought varieties are still high in sodium. Always check the nutrition label, as even seemingly healthy chips can be loaded with salt and fat.

Besides chips, what are some other low-sodium snack options?

Other low-sodium snack alternatives include unsalted nuts, fruits, low-sodium cheese with whole-grain crackers, and homemade popcorn with minimal or no salt.