When it comes to snacking, nothing beats the crunch of a chip. But most conventional chips leave much to be desired in terms of health. That’s why we’ve decided to figure out what makes a great healthy chip. While researching, we found that the best chips are made from whole foods ingredients aside from white potatoes, have a good balance of macronutrients, and cater to your dietary restrictions.
Keeping these things in mind, we’ve put together a list of our favorite healthy chips available online. Our top pick is Terra's Original Chips with Sea Salt. They're made from real root vegetables and contain no artificial flavors or preservatives. If you want more options, keep reading! We've also compiled a buying guide with tips from nutritionist Kara Swanson to help you choose the most scrumptious and healthy snacks that suit your tastes.
Kara Swanson is a certified nutritionist and the founder of Life Well Lived. She is married to her best friend and the proud mother of three. Her passion is to make nutrition simple, easy, and delicious! You can find her amazing nutrition plans and learn tips and tricks to staying healthy on her website, Instagram, or Facebook.
When picking out a healthy chip to try, don’t be afraid of branching out and trying a chip made from an unexpected ingredient. Often, those turn out to be the tastiest. In this list, we've narrowed down the 10 healthy chips that are all crafted with different healthy ingredients and have different flavors for you to choose from!
※Please note that these products were not picked by Kara Swanson, but chosen through extensive research and by combing through customer reviews by our staff at mybest.
|Main ingredients||Yuca, sweet potato, parsnip, taro, batata, canola/safflower/sunflower oil, sea salt, beet juice concentrate|
|Nutrition facts||Calories: 150, Carbs: 16g, Protein: 1g, Fat: 9g, Sodium: 115mg|
|Main ingredients||Lentil powder, potato starch, safflower oil, turmeric, canola oil, dill seed|
|Flavor||Dill and sour cream|
|Nutrition facts||Calories: 140, Carbs: 17g, Protein: 3g, Fat: 6g, Sodium: 340mg|
|Certifications||Non-GMO, gluten-free, vegan, dairy-free, Halal|
|Nutrition facts||Calories: 110, Carbs: 26g, Protein: 1g, Fat: 0g, Sodium: 0mg|
|Main ingredients||Soy protein, tapioca, soy fiber, cassava, topical seasoning (sugar, sea salt, vinegar powder, tomato powder, yeast extract, citric acid, spices, natural flavor), sunflower oil|
|Nutrition facts||Calories: 90, Carbs: 10g, Protein: 10g, Fat: 2.5g, Sodium: 290 mg|
|Main ingredients||Banana, rice bran oil, Thai sweet chili sauce, inulin (fiber), probiotics|
|Flavor||Thai sweet chili|
|Nutrition facts||Calories: 150, Carbs: 18g, Protein: 1g, Fat: 8g, Sodium: 130mg|
|Certifications||Non-GMO, vegan, gluten-free|
|Main ingredients||Stone ground corn, brown rice flour, flax seeds, cane sugar, sesame seeds, sunflower seeds|
|Nutrition facts||Calories: 210, Carbs: 27g, Protein: 3g, Fat: 10g, Sodium: 120mg|
|Main ingredients||Coconut, cane sugar, salt|
|Nutrition facts||Calories: 180, Carbs: 15g, Protein: 1g, Fat: 13g, Sodium: 170mg|
|Main ingredients||Peas, potato flour, rice flour, black beans, extra virgin olive oil, sea salt|
|Nutrition facts||Calories: 80, Carbs: 15g, Protein: 3g, Fat: 2g, Sodium: 125mg|
|Certifications||Organic, gluten-free, kosher|
|Main ingredients||Plantain, palm oil, sea salt|
|Nutrition facts||Calories: 140, Carbs: 19g, Protein: 1g, Fat: 7g, Sodium: 50mg|
|Main ingredients||Protein blend, tomato powder, onion powder, garlic powder, spice|
|Nutrition facts||Calories: 140, Carbs: 5g, Protein: 19g, Fat: 4.5g, Sodium: 210mg|
Food Should Taste Good
Original Chips with Sea Salt
Baked Crunchy Apple Chips, Granny Smith
Flex Protein Chips Barbecue
Multigrain Tortilla Chips
Toasted Coconut Chips
Organic Popped Veggie & Potato Chips
Plantain Sea Salt Chips
Tortilla Style Protein Chips
Root Vegetable Chips Without Artificial Flavors
Lentil Chips Providing a Good Amount of Protein
One Ingredient Simple Fruit Chips
Low-Calorie Yet High-Protein Chips
Sweet and Slightly Spicy Banana Chips
Healthy Tortilla Chips With a Distinctive Nutty Flavor
Mildly Sweet Taste Toasted Coconut Chips
Pea Chips Great for Portion Control and Calorie Counting
Crispy, Lightly-Salted Plantain Chips
Baked Tortilla Chips Great for the Keto Diet
|Amount||6.9 oz.||0.8 oz.||3.4 oz.||1 oz.||1.65 oz.||1.5 oz.||3.17 oz.||0.75 oz.||4 oz.||Cheese|
|Main ingredients||Yuca, sweet potato, parsnip, taro, batata, canola/safflower/sunflower oil, sea salt, beet juice concentrate||Lentil powder, potato starch, safflower oil, turmeric, canola oil, dill seed||Apples||Soy protein, tapioca, soy fiber, cassava, topical seasoning (sugar, sea salt, vinegar powder, tomato powder, yeast extract, citric acid, spices, natural flavor), sunflower oil||Banana, rice bran oil, Thai sweet chili sauce, inulin (fiber), probiotics||Stone ground corn, brown rice flour, flax seeds, cane sugar, sesame seeds, sunflower seeds||Coconut, cane sugar, salt||Peas, potato flour, rice flour, black beans, extra virgin olive oil, sea salt||Plantain, palm oil, sea salt||Protein blend, tomato powder, onion powder, garlic powder, spice|
|Flavor||Savory||Dill and sour cream||Crunchy apple||Barbecue||Thai sweet chili||Multigrain||Original||Savory||Roasted||Ranch|
|Nutrition facts||Calories: 150, Carbs: 16g, Protein: 1g, Fat: 9g, Sodium: 115mg||Calories: 140, Carbs: 17g, Protein: 3g, Fat: 6g, Sodium: 340mg||Calories: 110, Carbs: 26g, Protein: 1g, Fat: 0g, Sodium: 0mg||Calories: 90, Carbs: 10g, Protein: 10g, Fat: 2.5g, Sodium: 290 mg||Calories: 150, Carbs: 18g, Protein: 1g, Fat: 8g, Sodium: 130mg||Calories: 210, Carbs: 27g, Protein: 3g, Fat: 10g, Sodium: 120mg||Calories: 180, Carbs: 15g, Protein: 1g, Fat: 13g, Sodium: 170mg||Calories: 80, Carbs: 15g, Protein: 3g, Fat: 2g, Sodium: 125mg||Calories: 140, Carbs: 19g, Protein: 1g, Fat: 7g, Sodium: 50mg||Calories: 140, Carbs: 5g, Protein: 19g, Fat: 4.5g, Sodium: 210mg|
|Certifications||Non-GMO, gluten-free||Non-GMO, gluten-free, vegan, dairy-free, Halal||Non-GMO, kosher||Non-GMO, gluten-free||Non-GMO, vegan, gluten-free||Non-GMO||Non-GMO||Organic, gluten-free, kosher||Non-GMO, gluten-free||Gluten-free|
Figuring out what makes chips healthy is all about reading the label, so don’t skimp on the research and try to understand a product's nutrition facts. In this buying guide, we'll introduce you to some healthy ingredients that are great alternatives to regular potatoes.
If you're a crunchy kind of person this post was written with you in mind! No, you don't have to give up all chips if you are trying to eat healthier. But it is recommended that you choose healthier options and we've compiled a list of some yummy but healthier options for you when the cravings for something crunchy kicks in.
As tasty as potatoes are, they don’t offer much in terms of vitamins and minerals. So, look for chips made from different base veggies—or even fruits!
Root vegetables such as sweet potatoes, carrots, turnips, and beets can do wonders for your health. They contain a high level of antioxidants, fiber, potassium, as well as vitamins A and C. They have a naturally sweet flavor and a crunchy texture.
On top of that, root vegetables are low glycemic index foods, meaning that they're digested slowly by the body and won't rapidly increase your blood glucose level. They can also keep you full for longer, and are a great choice for those with diabetes!
Green vegetables like green beans, broccoli, and kale are some other excellent choices. They are chock-full of nutrients such as fiber, folate, vitamins C and K while being low in calories and carbohydrates. If you're trying to control your calories, look for veggie chips! Once baked, root vegetables turn crispy and light.
Veggie-based chips are a really great way to get in some crunch and will satisfy your cravings without all the added junk. Be aware that they still add oil so make sure you aren't going overboard with them. But the good news is that they do provide more nutrients!
Besides vegetables, whole grains and seeds are healthy ingredients that you should include in your diet. Some popular ingredients that are frequently used to make chips include quinoa, corn, brown rice, lentils, and chickpeas.
Whole grains are packed with fiber, minerals, and vitamins and can help you feel full and satisfied for a while. A diet rich in whole grains has also been associated with various health benefits, including lowering the risk of heart disease and diabetes.
Seeds are rich in fiber, vitamins, antioxidants, protein, and healthy fats. Incorporating seeds into your diet has been shown to help reduce cholesterol and blood pressure.
Whole grains and seeds are always a great choice. They pack a ton of nutrients and are loaded with fiber which has so many benefits. Fiber keeps you regular, keeps you full and satisfied longer, and you don't absorb the calories from fiber so you are actually consuming fewer calories!
Fruit chips are another healthy alternative to regular potato chips. They are naturally low in fat while being a great source of essential nutrients like fiber, vitamin C, and potassium. Bananas, plantains, and apples are some common fruits used to make chips.
Since fruits contain sugar and are naturally sweet, they will be able to satisfy your sweet tooth. But they might increase your blood glucose level, so try to consume them in moderation.
Fruit chips are one of my favorite snacks because they provide something sweet and crunchy. Always read labels to see if there is sugar added. Since fruit is naturally sweet, you don't need added sugar to make it taste good. Avoid fruit chips that have added sugar.
Chips are a fairly simple food, and the ingredient list should reflect that. As a good measure, try to look for ingredient lists that contain only things you could find in your own pantry or local grocery store.
If you have diabetes, try to stay away from added sugars and preservatives such as maltodextrin. They are high glycemic foods and can lead to a spike in your blood sugar.
It's always a good idea to read labels and stay away from artificial ingredients and preservatives. It shouldn't take a long list of ingredients to make chips, so be sure it's only a few simple ingredients so you can snack healthy. And if you are uncertain about an ingredient, look it up!
One way to quickly guess how much fat will be in a chip is by seeing whether it’s fried or baked. Fried chips will almost certainly have much more fat than baked or dried chips. So if you're trying to avoid adding too much oil to your foods, opt for baked chips!
Take into consideration the types of oil used as well. Palm oil is frequently used in making chips, but it contains a high amount of saturated fat. For healthier options, look for canola oil, olive oil, avocado oil, or safflower oil.
Proteins are essential for the growth and maintenance of the body's tissues and organs and protein-rich foods usually keep you full for a while. On the market, there are various protein-packed chips that can provide from 10 to 20 grams of protein per serving. They're great for if you're looking for a snack high in protein.
Sodium can make you look and feel bloated. The FDA recommends choosing foods that will provide you with less than 100 percent of your daily value of sodium. Generally, five percent in a serving is light; anything over 20 percent is considered high.
Most chips can be considered empty calories. Now, I'm all for balance, but even when you are choosing a healthier chip, make sure you portion it out in a bowl. Eating straight out of the bag can easily cause overeating and make you feel less satisfied. Pouring it in a bowl will cause you to be mindful of what you are eating.
For those particularly concerned about artificial additives and chemical fertilizers used in farming, go for certified organic products. According to the USDA, organic products are processed without the use of genetic engineering and synthetic chemicals.
If you have any diet restrictions or allergies it's always good practice to look for official certifications so you don't consume something that will make you sick or have a reaction. Most brands make it really easy and quick to identify these labels.
Making healthier swaps with kids can be hard, but I've found that chips are pretty easy to swap for a healthier version. Grab a variety so they can taste test and see which ones they love. And if your kids are stubborn, start slow and invite them to choose a healthier chip option they would like to try.
Need more healthy snack options? These are crunchy, protein-filled, and great for you! Nutritionist Kara Swanson highly recommends Veggie Pops as a healthy alternative to chip snacking.
Life is all about trade-offs–between time and money, work and pleasure, convenience and the environment. But when it comes to your health and good food, who says you can’t have it all? Below are some other foods that are both nutritious and delicious.
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