The healthiest chips will boost nutrition while keeping unhealthy fats and minerals you should have in moderation, such as sodium, to a minimum. Chips made primarily from whole foods that are baked, not fried, can be a good option. However, even snacks made with whole ingredients can still be high in starch, salt, and fats, so it’s important to always check the nutrition facts.
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Kale is a leafy green that’s considered a superfood because it’s packed with vitamins, minerals, and other heart-protective nutrients. When baked into chips, it’s a crunchy and tasty way to get in a serving of veggies on the go.
Kale chips are often seasoned with oil and salt, made with a cashew-seasoned spicy blend, or prepared with nutritional yeast for a vegan cheesy flavor. And even better—kale chips are typically baked, not fried.
One ounce (28 grams) of kale chips may provide:
- Calories: 130
- Protein: 6 grams (g)
- Total fat: 9 g
- Carbohydrates: 10 g
- Fiber: 3 g
- Vitamin C: 27 milligrams (mg), or 45% of the Daily Value (DV)
- Vitamin B6: 0.2 g, or 12% of the DV.
- Vitamin A: 3500 IU, or 70% of the DV.
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Carrot chips are thinly sliced carrots that are baked, dehydrated, or sometimes fried to get that classic chip crunch. You can make them at home or buy them packaged, often with added spices for extra flavor. Since they’re mostly carrots, they’re a good source of fiber, about 3 grams per ounce, and packed with vitamin A, which protects your eyes. If you prefer a crunchy chip but want to keep it healthy, consider air-fried versions.
One-half cup (30 grams) of carrot chips may provide:
- Calories: 150
- Protein: 1 g
- Total fat: 6 g
- Carbohydrates: 23 g
- Fiber: 3 g
- Sodium: 70 mg, or 3% of the DV
- Vitamin A: 2500 IU, or 50% of the DV
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Apple chips may be simply flavored with spices like cinnamon and may be baked, freeze-dried, or dehydrated to a crisp instead of fried. They’re great for travel and won’t go bad like a whole apple might over time. Just be sure to check the best-by date, since bagged chips can lose their fresh taste and crispness over time once opened.
Nearly one ounce (25 grams) of apple chips may provide:
- Calories: 100
- Protein: 1 g
- Total fat: 0 g
- Carbohydrates: 23 g
- Fiber: 3 g
- Sodium: 20 mg, or <1% of the DV
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Beets are root vegetables (vegetables that grow underground) that are bursting with antioxidants, which are nutrients that protect your cells and keep you healthy, and give them their vibrant color.
Although you can find them baked, not fried, some beet chips are made with added sugars, such as fructose, which can make them less healthy. So, try to look for beet chips that don’t have added sugars.
One ounce (28 grams) of beet chips may provide:
- Calories: 165
- Protein: 3 g
- Total fat:1 g
- Carbohydrates: 13 g
- Total sugars: 4 g
- Fiber: 5 g
- Sodium: 40 mg, or 2% of the DV
- Iron: 2.52 mg, or 14% of the DV
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Lentils are packed with protein, B vitamins, and carbohydrates (carbs). Carbs are nutrients that help keep you feeling fuller longer. A one-ounce serving of lentil chips is also a good source of fiber and protein.
Some lentil chip brands contain higher amounts of potato or corn starch, fats, and sodium than others, which can make them less healthy and more similar to standard potato chips. For example, one ounce of regular potato chips contains about 160 calories, 10 grams of fat, 15 grams of carbs, 135 grams of sodium, with only one gram of fiber and two grams of protein. To avoid this, make sure to read the nutrition label to determine if they’re actually a healthier option.
A serving (28 chips) of baked of healthier lentil chips may provide:
- Calories: 120
- Protein: 4 grams (g)
- Total fat: 3 g
- Carbohydrates: 19 g
- Fiber: 3 g
- Sodium: 135 mg, or 6% of the Daily Value (DV)
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Black bean chips can be a healthier chip choice, especially if they are made with less flour and intact whole grains. An intact whole grain holds onto most of its nutrients and fiber, unlike refined flours, where the grain often loses the parts that give it its nutrients.
One ounce (28 grams) of black bean chips may provide:
- Calories: 160
- Protein: 4 g
- Total fat: 6 g
- Carbohydrates: 16 g
- Fiber: 4 g
- Sodium: 80 mg, or 3% of the DV
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Sweet potatoes are full of beneficial nutrients, carbs, and fiber. Freeze-drying sweet potatoes, rather than frying them, is beneficial because it keeps all their nutrients, helps them last longer, and adds a satisfying crunch. Some brands may still have additives, so make sure to double-check the nutrition facts.
One ounce (28 grams) of freeze-dried sweet potato chips may provide:
- Calories: 100 calories
- Protein: 2 grams (g)
- Total fat: 0 g
- Carbohydrates: 18 g
- Fiber: 4 g
- Potassium: 496 mg, or 11% of the DV
When shopping for healthier chips, consider ones that:
- Have higher fiber: Look for chips that contain at least 3 grams of fiber per serving.
- Have more protein: Try to aim for at least 3 grams of protein in your chips.
- Have a short ingredient list: Chips made with a few whole-food ingredients, such as vegetables, a bit of oil, and natural seasonings, can be healthier choices. However, you can find ones that contain several ingredients, including seasonings, spices, and a variety of whole grains, nuts, and seeds, that still deliver nutrition benefits.
- Are less processed: If the chips are made with refined flours, you may not get much more fiber than a typical potato chip. The type of oil used can also make a difference. One ounce of high-processed banana chips made with coconut oil may have as much as eight grams of unhealthy fats.
- Are baked, not fried: Try to avoid chips that are fried. Instead, go for chips that are baked, dehydrated, air-fried, or freeze-dried.
