Which is healthier, potato chips or pretzels? A nutritional comparison

November 5, 2025 •

4 min read

According to the World Health Organization (WHO), most populations consume too much sodium, a key ingredient in many snack foods. When faced with a craving for a salty, crunchy treat, many people wonder: which is healthier, potato chips or pretzels? While pretzels may seem like the better choice at a glance, a deeper look at their nutritional profiles reveals important differences beyond just calories and fat.

Quick Summary

This article compares the nutritional values of potato chips and pretzels, analyzing key metrics like calories, fat, and sodium. It highlights that while pretzels are typically lower in fat, they can be surprisingly high in sodium and offer limited nutritional benefit compared to whole-food alternatives. The content also provides healthier snack options to manage cravings effectively.

Key Points

Pretzels vs. Chips: Pretzels are typically lower in fat and calories but can be significantly higher in sodium, while potato chips contain more fat but may have slightly less sodium per serving, depending on the brand.
The Sodium Problem: Both snacks contribute to excessive sodium intake, a major risk factor for high blood pressure, heart disease, and stroke.
Nutritional Content: Both snacks are low in beneficial fiber and vitamins. Standard pretzels are made from refined flour and offer minimal nutritional value, whereas chips can be a source of some nutrients like Vitamin E.
Healthier Alternatives: Opt for nutrient-dense options like fruits, vegetables with hummus, air-popped popcorn, or a handful of unsalted nuts for a more satisfying and healthier snack.
Consider the 'Hidden' Factors: Always read the nutrition label, as the specific brand and preparation method can drastically alter the calorie, fat, and sodium content of both pretzels and chips.
Moderation is Key: Both pretzels and potato chips are highly processed and should be viewed as occasional treats rather than regular snack choices to support overall wellness and weight management.

A Nutritional Showdown: Pretzels vs. Chips

When you're reaching for a snack, the classic crunch of potato chips and the familiar twist of pretzels are popular options. However, their preparation methods and ingredients create significant differences in their nutritional profiles. Potato chips are typically thinly sliced, fried potatoes, while pretzels are a baked, flour-based snack. This fundamental distinction influences their calorie, fat, and carbohydrate content, but it's not the whole story.

The Case for Pretzels

Pretzels are often seen as the 'healthier' option because they are baked, not fried, resulting in a lower fat content. A serving of traditional hard pretzels typically has significantly less fat than a comparable serving of potato chips. For those monitoring their fat intake, particularly saturated fat, this makes pretzels a more appealing choice. Furthermore, some manufacturers offer whole-grain pretzels, which provide additional fiber and nutrients not found in the standard refined white flour versions. This can help promote a feeling of fullness and support digestive health.

The Case for Potato Chips

While potato chips are higher in fat and calories, they can sometimes offer a slight edge in certain micronutrients, depending on the cooking method and added ingredients. As a potato product, they may contain some vitamin E and a modest amount of potassium, though this varies greatly by brand and preparation. However, the high fat content, often from being fried in oil, makes them very calorie-dense. The primary health concern with both snacks, however, is not just fat or calories, but the sodium content.

The Hidden Problem: Excess Sodium

For all their differences in fat and calories, both potato chips and pretzels are notorious for their high sodium levels. In a serving-for-serving comparison, pretzels can sometimes pack an even bigger sodium punch than potato chips, particularly soft pretzels. Excessive sodium intake is a major public health concern linked to high blood pressure, heart disease, stroke, and kidney disease.

Comparison Table: Potato Chips vs. Pretzels (per 1 oz serving)


Nutrient	Plain Salted Potato Chips (approx.)	Plain Hard Pretzels (approx.)	Comparison Insights
Calories	~150-160 kcal	~100-110 kcal	Pretzels are generally lower in calories per serving.
Total Fat	~10 g	~1 g	Potato chips have significantly higher fat content due to frying.
Saturated Fat	~1-2.5 g	~0.1-0.2 g	Pretzels have much lower saturated fat.
Sodium	~150-240 mg	~350-500 mg	Pretzels can have much higher sodium than chips per serving.
Carbohydrates	~15 g	~23 g	Pretzels are primarily refined carbohydrates, while chips have slightly less.
Protein	~1-2 g	~3 g	Pretzels offer slightly more protein per serving.
Fiber	<1 g	1 g	Both are very low in fiber unless whole-grain versions are chosen.

Note: Nutritional information can vary significantly between brands. Always check the nutrition label.

Making a Healthier Snack Choice

Given that both potato chips and pretzels are high in sodium and low in nutritional density, focusing on healthier alternatives is the best approach for managing your diet. A nutritious snack can help control hunger and provide essential nutrients without the excessive salt and calories.

Here are some better choices to consider:

Fruits and Vegetables with Dip: Pair sliced cucumbers, carrots, or bell peppers with a side of hummus or low-fat Greek yogurt dip. This provides fiber, vitamins, and minerals with satisfying crunch.
Nuts and Seeds: A small handful of almonds, walnuts, or sunflower seeds offers protein, healthy fats, and fiber to keep you feeling full. Opt for unsalted varieties to control sodium intake.
Air-Popped Popcorn: This high-fiber whole grain can be a satisfying crunchy snack. Prepare it at home with minimal oil and spices instead of salt for a healthier version.
Hard-Boiled Eggs: An excellent source of high-quality protein and nutrients, perfect for a quick, filling snack.
Cottage Cheese with Fruit: High in protein, cottage cheese can be a filling snack. Add fresh fruit for sweetness.
Roasted Chickpeas: A plant-based source of fiber and protein that can be seasoned with your favorite herbs and spices.

Choosing for Your Goals

If you must choose between the two, pretzels, especially a whole-grain, unsalted version, may be the marginally 'better' option due to lower fat and calories. However, that choice comes with a significant sodium consideration. Many pretzels contain a staggering amount of sodium, posing a serious health risk, particularly for those with blood pressure concerns. Furthermore, many snack options that are minimally processed, such as fruits, vegetables, nuts, or seeds, offer far greater nutritional value. Ultimately, a healthier diet is built on balanced, nutrient-dense foods, and both pretzels and chips should be viewed as occasional treats rather than regular snack staples.

Read the Labels: Always check the nutrition facts panel on any packaged snack to understand exactly what you're consuming. Compare the calories, fat, and sodium across different brands.
Portion Control: The best way to enjoy less-healthy snacks is in moderation. Consider individually portioned packs or measuring out a small serving to avoid overeating.
Prioritize Real Food: As a rule of thumb, prioritize fresh, unprocessed foods. These choices provide the most nutritional bang for your buck. For more guidance, the Heart and Stroke Foundation provides a great list of quick and healthy snack ideas.

Conclusion

While pretzels are lower in fat and calories than potato chips, the high sodium content and low overall nutritional value make them a questionable winner in the 'healthier' debate. For someone closely monitoring fat intake, plain hard pretzels are a slightly better choice. However, anyone concerned with sodium, which is linked to a range of health issues, might find some potato chip brands (with lower sodium) to be less of a threat. The best course of action is to reduce the consumption of both these processed snacks. Opting for nutrient-dense, whole-food alternatives like fruits, vegetables, nuts, or air-popped popcorn is the most effective way to satisfy cravings while supporting your overall health and wellness.

Frequently Asked Questions

While pretzels are lower in calories and fat than potato chips, they are high in refined carbohydrates and can be surprisingly high in sodium. Their low nutritional density makes them less satiating, which can lead to overeating. Healthier, more nutrient-dense snacks are generally better for weight loss.

Both can be bad due to high sodium content, but certain pretzels can have more sodium per serving than potato chips. Excessive sodium intake is a primary risk factor for high blood pressure. Always check the nutrition label for sodium levels, and consider low-sodium or unsalted varieties.

Yes, some brands offer options like whole-grain pretzels, which contain more fiber, or baked potato chips, which are lower in fat. However, both still often contain high levels of sodium. Your best bet is to seek out low-sodium or unsalted versions of these products.

For a healthy crunch, you can try air-popped popcorn, roasted chickpeas, carrot and celery sticks with hummus, or a small portion of unsalted nuts. These snacks offer fiber, protein, and nutrients without excess calories or sodium.

Sodium is added to processed snacks not only for flavor but also as a preservative to extend shelf life. This is one of the main reasons why it is so prevalent in many convenience foods.

Neither snack has a strong nutritional profile. Both are highly processed, offering minimal fiber, vitamins, or minerals. Pretzels typically have less fat, while potato chips might retain a few more micronutrients from the potato, but these benefits are minimal and often outweighed by fat and sodium content.

The answer depends on individual health concerns. Pretzels are typically lower in fat, but their sodium can be a major issue for those with heart or blood pressure problems. The high fat and calorie content of potato chips makes them a concern for weight management. The best approach is to minimize consumption of both, as both contribute to poor dietary health.