There are plenty of alternatives to regular potato chips that claim to be healthier, but not every brand gets our stamp of approval. See which snacks are truly better for you, and which ones you should avoid.
ByAnnie HauserMedically Reviewed byLynn Grieger, RDN, CDCES
Reviewed:
Medically Reviewed
Not all "healthy" chips are created equal. This guide will help you choose the best potato chip alternatives to snack on, and steer you away from the ones you should skip.
When you’re trying to lose weight, it seems like every bag of chips starts calling your name, making every vending machine or trip to the grocery store a recipe for a diet disaster. If you’re craving something crunchy but don’t want the fat and calories of traditional potato chips (after all, potato chip consumption has been linked to weight gain), it can be difficult to know which snacks are actually better for you and which ones you should skip.
We rounded up some of the top snack brands that claim to be healthier than regular potato chips, and with help from former Everyday Health nutritionist Maureen Namkoong, RD, ranked them from best to worst. Read on to find out which surprising brand is your best choice, and which supposedly healthy chips you’re better off without.
Baked Lay’s: The Best Choice for Low Calories
Serving size1 ounce (oz), or about 17 crisps
Calories120
Total fat3.5 grams (g) (0 saturated)
Sodium160 milligrams (mg)
“You’ll save 40 calories and 6.5 g of fat per serving by choosing Baked Lay's over regular Lay’s Classic Potato Chips,” Namkoong says. “The low calories and fat make this the healthiest choice when you can’t resist chips.”
SunChips Original: Runner-Up for Whole Grains
Serving size1 oz, or about 16 chips
Calories140
Total fat6 g (0.5 saturated)
Sodium110 mg
SunChips are made with whole grains instead of potatoes, which makes them higher in fiber than traditional potato chips at 2 g per serving (about 8 percent of your daily value for fiber). While this isn’t a huge amount of fiber, every little bit helps, since fiber adds bulk to your diet and makes you feel full faster, helping you control your weight and digest your food. Keep in mind that SunChips still have more fat and calories and fewer vitamins and minerals than an ideal snack, but a handful of these could help you squelch your craving for chips without going totally overboard.
Kettle Brand Sea Salt 40 Percent Less Fat Chips: Second Runner-Up
Serving size1 oz, or about 13 chips
Calories130
Total fat6 g (0.5 saturated)
Sodium160 mg
“Compared with regular Kettle Brand Sea Salt potato chips, Kettle Brand lower fat chips have 20 fewer calories and three fewer grams of fat,” Namkoong says. “If you can’t resist the temptation, this is a better choice, but be sure to watch your portions.”
Beanitos Black Bean Chips: A Filling Snack
Serving size1 oz, or about 11 chips
Calories130
Total fat7 g (0.5 saturated)
Sodium120 mg
Beanitos Black Beans Chips have 4 g of fiber (16 percent of your daily value) and 5 g of protein. “You can get 10 percent of your daily fiber intake from this chip because they’re made from black beans,” Namkoong says. “And at the same time, the sodium is pretty low for a processed snack. If you want to increase your fiber intake, you might want to switch [from regular potato chips] to small portions of this chip.”
Sea Salt PopChips: The Most Chips for the Calories
Serving size1 oz, or about 23 chips
Calories130
Total fat4.5 g (0 saturated)
Sodium170 mg
You get more bang for your buck calorie-wise with PopChips because you can eat more of them for the same amount of calories, but sticking to one portion is key. It’s tempting to treat the bag as a single serving; in reality, there are five servings per (5 oz) bag (Sea Salt PopChips also come in .8-ounce and 3.5-ounce bags).
Simply 7 Hummus Sea Salt Chips: Skip the Sodium
Serving size1 oz
Calories130
Total fat5 g (0.5 saturated)
Sodium300 mg
“Don’t be fooled by the name — these chips, which are made from chickpeas, aren’t as healthy as eating whole chickpeas or hummus,” Namkoong warns. They’re also pretty high in sodium (especially if you don’t stick to one serving), and wouldn’t be a great choice for anyone watching how much salt they eat.
Terra Real Vegetable Chips, Original: Too Much Fat
Serving size1 oz
Calories150
Total Fat9 g (1 saturated)
Sodium110 mg
These chips are made from fried root vegetables (other than white potatoes), and while that seems like it would be a good choice, the truth is that it doesn’t make that big of a difference nutritionally. They are still high in calories, fat, and saturated fat. There are 3 g of fiber per serving (12 percent of your daily value), which is nice, but not enough to categorize these as a healthy snack.
Pringles Reduced Fat Original: Skip the Saturated Fat
Serving size1 oz, or about 16 crisps
Calories140
Total fat7 g (2 saturated)
Sodium130 mg
“Don’t be misled by the label,” Namkoong cautions. “Pringles Reduced Fat Original has only 10 calories and 2 grams of fat less than the original version.” You’re not saving enough by choosing the healthier version here. Plus, these reduced-fat chips still contain 2 g of unhealthy saturated fat per serving, making them not a great choice in their own right.
