15 Healthiest Chips For Better Snacking Choices

Chips are a beloved snack, but traditional varieties often pack high levels of sodium, saturated fats, and calories with little nutritional value. According to research, excessive consumption of deep-fried chips high in saturated fats raises risks for coronary heart disease, diabetes, and hypertension. However, innovative brands are reformulating with baked methods, whole grains, vegetables, legumes, and healthier oils to create healthier chip options. Dietitians prioritize chips low in sodium (under 200mg per serving), using avocado oil, olive oil, or coconut oil, and boosted with fiber, protein, or veggies. Our list of the healthiest chips features 15 top picks across categories like potato chips, tortilla chips, puffs, veggie crisps, and keto-friendly varieties, all under 150 calories per serving where possible.

How We Chose the Healthiest Chips

Board-certified dietitians evaluated over 50 popular chip brands using these criteria:

• Low sodium: Ideally under 150mg per serving to support heart health.
• Healthy fats: Prioritizing polyunsaturated fatty acids (PUFAs) from oils like avocado or sunflower over saturated fats.
• Fiber and protein: At least 2g each for satiety; potato chips often show higher PUFA profiles than corn chips.
• Clean ingredients: Whole foods, no artificial colors or preservatives.
• Calories: Under 150 per serving; baked or air-popped methods preferred.
• Taste test: Crunchy texture and bold flavors without overpowering saltiness.

Potato chips generally offer higher protein and PUFAs, while consumer trends favor options with better nutritional profiles amid rising health awareness. Brands like Frito-Lay are reducing sodium and saturated fat while adding fiber and veggies.

Best Healthy Potato Chips

1. Best Overall: Good Health Avocado Oil Sea Salt Potato Chips

   These baked potato chips use avocado oil for heart-healthy monounsaturated fats. Per 1oz serving: 140 calories, 9g fat (1g saturated), 130mg sodium, 2g fiber, 2g protein. No GMOs, gluten-free, and kettle-cooked for superior crunch.

2. Best Lightly Salted: Lay’s Lightly Salted Classic Potato Chips

   Frito-Lay’s reformulated line cuts sodium by 50%. Per serving: 160 calories, 10g fat, 80mg sodium, 1g fiber. Simple ingredients appeal to health-conscious snackers.

3. Best Organic: Terra Chips Sea Salt Potato Chips

   Made with non-GMO potatoes and sunflower oil. 130 calories, 8g fat, 110mg sodium, 2g fiber per oz. Subtle earthiness from select varieties.

Best Healthy Tortilla Chips

1. Best Overall: Simply Tostitos Black Bean Tortilla Chips

   Frito-Lay innovation with black beans for 4g protein and 5g fiber. 140 calories, 7g fat (1g sat), 140mg sodium. Great for nachos.

2. Best Baked: Late July Organic Mini Tortilla Chips

   Baked, organic corn, lime, sea salt. 110 calories, 3.5g fat, 120mg sodium, 2g fiber. Light and addictive.

3. Best Grain-Free: Siete Grain-Free Tortilla Chips

   Cassava base, avocado oil. 130 calories, 7g fat, 140mg sodium, 2g fiber, keto/paleo-friendly.

Best Healthy Veggie Chips

These veggie chips leverage trends toward plant-based snacks, offering higher fiber than traditional potato chips.

Best Healthy Puffs and Popped Chips

• Pirate’s Booty Rice Puffs: Aged white cheddar flavor, 130 calories, 7g fat, 135mg sodium, puffed rice and corn for airy texture.
• Smartfood Delight Sea Salted Popcorn: 35 calories per cup, 2.5g fat, 95mg sodium, high-volume low-cal snacking.
• Popchips Sea Salt Potato Chips: Air-popped, never fried. 120 calories, 4g fat, 130mg sodium.

Best Keto and Low-Carb Chips

1. Quest Nutrition Keto Chips

   Chips from protein crisps tech: Nacho Cheese, 140 calories, 8g fat, 350mg sodium (higher but keto), 18g protein, 4g net carbs.

2. HighKey Protein Chips

   Low-carb, 140 calories, 9g fat, 250mg sodium, 20g protein. Almond flour base.

3. Julian Bakery Primal Thin Crackers

   Keto-friendly chips, 30 calories per piece, 2g fat, 80mg sodium, 3g net carbs.

Best Chips for Specific Diets

• Gluten-Free: All listed are naturally GF; check Late July for certified.
• Vegan: Siete, Rhythm Kale, most veggie crisps.
• High-Protein: Quest, Harvest Snaps (13g peas).

Potato vs. Corn Chips: Nutritional Breakdown

Research shows potato chips have higher fat, protein, and PUFAs (potassium up to 11,671 mg/kg), while corn chips excel in phosphorus. Both maintain stability but should be moderated due to calorie density. Pair with omega-3 sources like fish.

Health Risks of Traditional Chips and Moderation Tips

Deep-fried chips contribute high SFAs and TFAs, linked to heart disease. Opt for baked/air-popped, read labels, limit to 1oz servings. Trends show consumers prioritizing nutrition, hygiene, and affordability. Frito-Lay targets <1.1g sat fat/100 cal by 2025.

Frequently Asked Questions (FAQs)

What are the healthiest chips to eat?

Baked options like Good Health Avocado Oil or Simply Tostitos with beans/fiber rank highest for balanced nutrition.

Are baked chips healthier than fried?

Yes, baked chips use less oil, reducing fat by up to 60% while retaining crunch.

Which chips have the least sodium?

Lay’s Lightly Salted (80mg) or unsalted varieties.

Can chips be part of a healthy diet?

In moderation, yes—choose high-fiber, low-sodium picks and pair with veggies.

What about veggie chips—are they healthy?

Many are, but check for added oils/sugars; Rhythm Kale offers true veggie benefits.

Medha Deb

Health Writer