Which is the healthiest potato chip?

October 15, 2025 •

4 min read

According to the Dietary Guidelines for Americans, chips and other savory snacks are common sources of saturated fat in the U.S.. For those watching their intake, selecting a better option is key, but with so many varieties available, determining which is the healthiest potato chip can be a challenge.

Quick Summary

This article explores the primary factors that determine the nutritional quality of a potato chip, including cooking methods, oil types, and key ingredients, to help you make a more informed choice for mindful snacking.

Key Points

Choose Baked or Air-Fried: These cooking methods significantly reduce the fat content compared to traditional deep-frying.
Check the Oil Type: Opt for chips cooked in healthier oils like avocado or olive oil, which are high in beneficial monounsaturated fats.
Limit Sodium: Many traditional and even some 'healthier' chips are high in sodium; look for brands with less than 250mg per serving or consider 'no salt added' versions.
Focus on Simple Ingredients: The shortest, most recognizable ingredient lists are often the best. Be wary of chips with many artificial additives, flavors, or added sugar.
Consider Chip Alternatives: Snacks made from legumes, plantains, or whole grains can offer higher fiber and protein, though you should still check the nutrition labels carefully.
Watch Portion Sizes: Regardless of the type, mindful portion control is key. Single-serving bags can be helpful, but also consider pouring a measured amount into a bowl.

Decoding the 'Healthy' Chip Label

When navigating the snack aisle, the term 'healthy' can be a marketing buzzword. It is important to look beyond the front-of-package claims and focus on a few key nutritional indicators. The cooking method, the type of oil used, and the overall ingredient list are the most important factors for identifying a truly healthy potato chip.

The Cooking Method: Baked vs. Fried vs. Air-Fried

Most traditional chips are fried, a process that increases their fat and calorie content. Healthier options often utilize alternative methods:

Baked Chips: These are oven-baked instead of deep-fried, which can significantly reduce the fat content. However, some baked chips compensate for the loss of flavor by adding more sodium, sugar, or other ingredients.
Air-Fried Chips: A newer alternative, air-fried chips offer a crispy texture with less fat than traditionally fried varieties. Kettle Brand offers an air-fried jalapeño chip that has 30% less fat than their original kettle chips.
Air-Popped Snacks: For an even lighter option, snacks like Popcorners are air-popped, never fried, and offer a light and airy texture with minimal grease.

The Importance of Healthier Oils

The oil used in the cooking process is another critical factor. Many conventional chips use less expensive vegetable oils high in omega-6 fatty acids, which, in excess, can contribute to inflammation. Better options prioritize healthier oils with beneficial fats and higher smoke points.

Avocado Oil: Rich in monounsaturated fats and antioxidants, avocado oil is a stable, heart-healthy choice for cooking chips. Brands like Siete and Jackson's use avocado oil in their products.
Olive Oil: A Mediterranean diet staple, olive oil is another excellent choice for healthy fats. Good Health Olive Oil Kettle Chips are cooked exclusively in olive oil.
Coconut Oil: Used by brands like Barnana for their plantain chips, coconut oil is stable at high temperatures, though it is higher in saturated fat than olive or avocado oil.

Mindful Ingredients and Label Reading

The best chips have a short and recognizable ingredient list, often consisting of just potatoes, oil, and salt. Avoid chips with long lists of artificial additives, preservatives, or added sugars. Some brands also offer lower-sodium or no-salt-added versions, which are excellent for those managing their sodium intake. Root vegetable or legume-based chips may seem healthier but can still be high in fat and sodium, so it is important to check the label.

Top Picks: A Comparison of Healthier Chip Options


Brand	Product	Cooking Method	Key Ingredients	Health Focus	Note
Boulder Canyon	60% Less Sodium Kettle Chips	Kettle-Cooked	Potatoes, Sunflower/Safflower Oil, Sea Salt	Low Sodium	Great crunch with significantly less salt.
Siete	Sea Salt Potato Chips	Kettle-Cooked	Potatoes, Avocado Oil, Sea Salt	Healthy Oil	Excellent flavor and texture from heart-healthy avocado oil.
Jackson's	Avocado Oil Sweet Potato Chips	Kettle-Cooked	Sweet Potatoes, Avocado Oil, Sea Salt	Healthy Oil, Sweet Potato	Uses sweet potatoes for added beta-carotene and potassium.
Good Health	Olive Oil Kettle Chips	Kettle-Cooked	Potatoes, Olive Oil, Sea Salt	Healthy Oil	Made exclusively with heart-healthy olive oil.
Utz	No Salt Added Original Potato Chips	Classic Fried	Potatoes, Oil	Low Sodium	A rare sodium-free option for classic potato chips.
Kettle Brand	Air Fried Himalayan Salt Chips	Air-Fried	Potatoes, Oil, Himalayan Salt	Lower Fat	Uses air-frying to achieve a lighter texture with less fat.
Lay's	Baked Original Potato Crisps	Baked	Dried Potatoes, Cornstarch, Sugar, Oil	Lower Fat	Reduces fat by baking, though adds more refined ingredients.

Making the Best Choice for You

Ultimately, the healthiest potato chip is a relative term that depends on your individual health goals. The occasional indulgence of a favorite classic chip is perfectly fine. However, if you are a regular snacker, focusing on specific health factors can lead to more mindful choices. For example, someone watching their sodium intake might prefer Utz No Salt Added, while someone prioritizing healthy fats might choose a brand cooked in avocado oil, like Siete.

Consider whether your primary goal is lower fat, reduced sodium, or a clean ingredient list, and then use that criteria to evaluate different brands. Remember that even healthier chips are still processed foods. For the most nutrition, pair your snack with a source of fiber and protein, like hummus or a bean dip, to increase satiety and nutritional value.

Conclusion

There is no single "healthiest" potato chip, but there are definitely better choices available. Baked, air-fried, and options cooked in healthier oils like avocado or olive oil tend to be better than traditional deep-fried varieties. For true health-conscious snacking, prioritize brands with a simple, transparent ingredient list and pay attention to sodium levels. Whether it's a specialty chip or a standard brand's healthier line, knowing what to look for will help you find a crunchy, satisfying snack that aligns with your health goals. Your best bet is always to check the nutrition label and ingredient list before you buy.

For more detailed information on healthy snacking and reading nutrition labels, consult resources like the Healthy Food Guide at www.healthyfood.com.

Frequently Asked Questions

Baked chips generally contain less fat and fewer calories than their traditional fried counterparts. However, some baked varieties can be higher in sodium or include more processed ingredients like cornstarch and sugar to maintain flavor, so it is important to read the ingredient list.

For healthier chips, look for those cooked in oils with higher amounts of monounsaturated fats, such as avocado oil or olive oil. These are more stable and offer more health benefits than highly processed vegetable oils.

Veggie chips are not necessarily healthier than potato chips. Many store-bought veggie chips are made from refined flours and starches and can contain just as much fat and sodium as standard chips. Some homemade versions or those made with whole vegetables can be better, but always check the nutrition label.

To find a low-sodium chip, check the nutrition label for products with less than 250 mg of sodium per serving. Some brands, like Utz, even offer 'no salt added' versions, and Boulder Canyon has a 60% less sodium option.

Choosing organic chips can mean the potatoes and other ingredients are grown without synthetic pesticides or fertilizers, which many people prefer. However, 'organic' does not automatically mean low in fat or sodium, so you should still review the nutritional information carefully.

Brands often recommended for their healthier ingredients include Siete, Jackson's, Boulder Canyon, and Good Health. These brands frequently use better cooking oils, have simple ingredient lists, and offer low-sodium options.

You can make healthy chips at home by thinly slicing vegetables like potatoes, sweet potatoes, or beets. Drizzle with a healthy oil like olive oil and a pinch of salt, then bake in the oven or air fryer until crispy. This gives you full control over the ingredients and cooking method.