Which Chips Have the Lowest Fat? A Guide to Healthier Snacking

December 8, 2025 •

4 min read

According to the USDA, a serving of regular fried potato chips can contain up to 10 grams of fat, while their baked counterparts often have significantly less. For those looking to make a healthier choice without sacrificing a satisfying crunch, finding which chips have the lowest fat is key.

Quick Summary

Comparing nutritional information is essential for identifying lower-fat snack options. Baked and popped chips are generally lower in fat than traditional fried varieties, but homemade vegetable or lentil chips offer the best control over ingredients and fat content.

Key Points

Baked vs. Fried: Baked and popped chips are generally lower in fat and calories because they use less oil than traditional deep-fried chips.
Check the Label: Always compare nutrition facts, as some 'healthier' baked chips might have higher sugar or carb content than their fried counterparts.
Popular Options: Brands like Popchips, Lay's Baked, and Pringles Reduced Fat offer lower-fat snack alternatives for mindful consumers.
Homemade is Best: For maximum control over fat, calories, and ingredients, making chips from potatoes, vegetables, or lentils at home is the best method.
Mindful Snacking: No chip is a health food, regardless of its fat content. Enjoying any snack in moderation as part of a balanced diet is recommended.
Consider Alternatives: Other healthy crunchy snacks, like air-popped popcorn or dehydrated vegetable crisps, offer flavor without excess fat.

Understanding the Difference: Baked vs. Fried Chips

When it comes to fat content, the primary difference between chips is the cooking method. Traditional chips are deep-fried in oil, which infuses them with a high amount of fat. Baked and popped chips, on the other hand, are cooked with dry heat, reducing the need for excessive oil. Brands like Lay's offer a line of baked snacks that contain less fat than their regular counterparts. However, it's crucial to check the nutrition labels, as some processed baked chips may contain other additives to compensate for flavor.

Popular Low-Fat Chip Options

Several popular brands and types of chips offer lower-fat alternatives. These are not only baked or popped but also come in a variety of base ingredients that affect their nutritional profile.

Popchips: Popped instead of fried, these chips are known for their light, airy texture and contain significantly less fat than many traditional potato chips.
Lay's Baked Crisps: Frito-Lay offers a baked line of their classic chips, boasting around 50% less fat than their regular fried versions.
Pringles Reduced Fat: These potato crisps are formulated with 25% less fat than standard Pringles, delivering a similar taste and crunch.
Terra Chips: Some varieties of these vegetable-based chips are baked, not fried, reducing their overall fat content.
Homemade Chips: By baking or microwaving sliced potatoes, tortillas, or vegetables at home, you can control the exact amount of oil used, or even make them completely fat-free.

The Health Halo Effect: A Closer Look at Baked Chips

While baked chips are generally lower in fat and calories, they aren't always a perfect substitute. Some brands may add more sugars or other ingredients to maintain taste, which can lead to other nutritional concerns. The concept of a "health halo," where a food is perceived as healthier than it is, can sometimes apply here. For example, a comparison between classic and baked Lay's shows that while the baked version has less fat, it has more carbohydrates and similar sodium levels. It's a reminder that no chip is a nutrient-dense health food, and moderation is key.

Comparison Table: Low-Fat Chips vs. Regular Chips


Chip Type	Cooking Method	Typical Fat (per 1oz)	Typical Calories (per 1oz)	Key Consideration
Regular Fried	Deep-fried in oil	~10g	~150-160	Highest in fat and calories.
Baked Potato	Oven-baked	~5g	~120-140	Significantly lower in fat, often higher in carbs.
Popped (e.g., Popchips)	Heated under pressure	4-5g	~120	Light and airy, low in fat.
Homemade Baked	Oven-baked at home	Variable	Variable	Full control over ingredients, lowest possible fat.
Reduced-Fat	Processed, baked	7g	~140	A middle-ground option, check specific label.
Kale Chips	Baked or dehydrated	Very Low	Low	Often oil-free, a nutrient-dense alternative.

Making Your Own Chips for Maximum Control

For the ultimate in low-fat snacking, nothing beats making your own. This approach allows you to completely dictate the ingredients, oil, and seasonings. You can use healthy options like potatoes, corn tortillas, kale, or lentils to create a wholesome, crunchy snack. For example, a microwave method for potato chips can be completely oil and fat-free.

Simple Homemade Chips Recipes

Microwave Potato Chips: Thinly slice a potato, rinse to remove starch, pat dry, and arrange on parchment paper. Season with salt and garlic powder, then microwave for 5-7 minutes until crispy.
Homemade Kale Chips: Chop kale, toss with a teaspoon of oil (or none) and nutritional yeast for a cheesy flavor, then bake at 300°F for 20-30 minutes until crispy.
Baked Tortilla Chips: Cut corn tortillas into triangles, lightly spray with cooking spray, and bake at 425°F for about 8 minutes.

Conclusion: Finding the Best Chips with the Lowest Fat

While many chips are baked or branded as reduced-fat, checking nutritional labels remains the best practice for finding options with the lowest fat content. Brands like Popchips and baked versions from Lay's are reliable choices. However, for those who prioritize ingredient control and truly minimal fat, making your own chips at home is the superior method. Always enjoy chips in moderation, regardless of their fat content, as part of a balanced diet.

What Seasoning to Put on Chips (24 Best Options)

Making Informed Choices: Reading Labels and Beyond

Looking beyond the marketing claims on the front of a chip bag is essential for understanding its true nutritional value. The serving size, total fat, and especially saturated and trans fat content, are all listed on the back of the package. Compare these figures across brands to make the most informed decision. Consider the overall calorie density as well, since lower fat doesn't always equate to fewer calories. Also, be mindful of ingredients like added sugars and sodium, which can add up even in baked options. The best low-fat choice is ultimately one that fits within your dietary goals without sacrificing flavor.

Frequently Asked Questions

Baked chips are typically lower in fat and calories than fried chips because they absorb less oil during cooking. However, they can contain other additives like sugar or more carbohydrates, so it's always best to check the nutritional label for a full comparison.

Popped chips, such as Popchips, are among the lowest-fat commercial options available, as they are cooked with heat and pressure instead of oil. Other good choices include baked varieties from brands like Lay's.

Yes, you can make fat-free potato chips at home by thinly slicing potatoes, rinsing them to remove starch, and cooking them in the microwave until crispy. This method uses no added oil.

The fat content of tortilla chips versus potato chips varies by brand and preparation. Baked corn tortilla chips can be a lower-fat option compared to standard fried potato chips. Always compare the nutritional information on the packaging.

Reduced-fat chips, such as Pringles Reduced Fat, typically have 25-50% less fat than their regular versions. This is often achieved by altering the cooking process or formulation, but they are still not a low-calorie food and should be consumed in moderation.

Excellent crunchy alternatives include air-popped popcorn, dehydrated vegetable crisps (like kale or parsnip), and homemade red lentil chips. These options are often lower in fat and can be prepared with minimal or no oil.

Pirate's Booty is often perceived as a lighter snack, but it contains processed oils and can have concerns regarding ingredients and overall processing. While its fat content may be lower than some fried chips, it is considered an ultra-processed food and not a top low-fat choice.

No. While low-fat chips have fewer grams of fat per serving, they can still contain high amounts of calories, sodium, and carbohydrates. It is important to practice portion control and enjoy these snacks in moderation, just like any other treat.