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What Are the Healthiest Types of Potato Chips?

November 08, 2024

Crunchy, salty, and endlessly satisfying, chips are a go-to snack for many. But is it possible to enjoy them without disrupting your healthy diet?

We asked an expert to weigh in on how different types of chips stack up—and whether any options are worth keeping in your snack stash.

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Here’s how they stack up.

Wondering how healthy – or unhealthy – your favorite snacks are? Here’s how they compare:

  1. Original Lay’s: Packed with saturated fat, one serving of Lay’s chips counts for nearly a quarter of your daily recommended fat intake. Baked Lay’s contain slightly less fat, but are still high in sodium and contain even more carbs than regular chips.
  2. Doritos: One of the worst culprits, Doritos are higher in fat and calories than plain chips. And bad news for Spicy Sweet Chili Doritos lovers – this flavor is even higher in fat than the others.
  3. Fritos: One serving of Fritos is almost identical nutritionally to regular chips, with lots of sodium and saturated fat. A single serving of Fritos contains 10 grams of fat – more than a McDonald’s hamburger.
  4. Pringles: With more than twice as much saturated fat per serving as regular chips, Pringles are one of the worst chips on the market.
  5. Sun Chips: Although still not a healthy snack, these do have more nutritional value than plain potato chips. That’s largely thanks to their whole wheat content, and because they’re less processed.
  6. Kettle Cooked: With only one less gram of fat per serving than regular potato chips, kettle cooked chips are nearly identical in nutritional value.
  7. Veggie Straws: Despite their name, these are still more potato chip than vegetable. But with three grams less of fat per serving, they might still be an upgrade.

> Related: 6 Dietitian-Approved Snacks That Taste Great Too

Still planning to indulge? Try these 4 tips.

Chips may not offer much nutritional value, but that doesn’t mean they’re off the table.

“Try not to deprive yourself when you’re craving a snack,” says BreAnn Erickson, CDN, a bariatric dietitian with Hartford HealthCare Digestive Health Institute. “Instead, look for ways to gain as many nutrients as possible from it – while still enjoying a favorite treat.”

Here’s how to do it.

  1. Look for a baked chip, instead of fried. By avoiding deep fried potato chips, you can reduce your fat intake by as much as half with every portion.
  2. Choose something with fewer ingredients. Less additives often means less processing, calories and fat – and it also means you know exactly what you’re eating.
  3. Make sure your other meals are filling you up. If you lack protein in your diet, or simply aren’t eating enough each day, you’ll be more likely to overindulge on processed food between meals.
  4. Try making your own chips. It’s true with most snacks, and this is no exception – making your own tends to be the healthiest choice. If you like sweet potatoes, try slicing them thinly, drizzling with olive oil, and adding salt, chili powder, and seasoned salt before baking at high heat for an easy homemade snack.

> Related: 4 Foods With More Sodium Than You Expect

In the end, it’s all about portion control.

“The bad news is, there isn’t really a healthy way to have chips,” says Erickson. “But luckily, it’s okay to treat yourself once in awhile. It’s all about balance.”

Her best tip? Focus on portion control.

“One serving is one ounce, or about 15 chips,” Erickson notes. “If you don’t feel like counting, that’s roughly two handfuls.”