Is there such a thing as a healthy potato chip? Well, not exactly.
There are potato chips that are healthier than others, though. And for each of those, there are a hundred more that claim to be “healthy” when they really aren’t.
You probably aren’t shocked by that. It’s kind of par for the course these days. Brands want to sell their products, so they market them in a way that will convince us to buy them. Many times, that marketing includes making the item sound healthier than it really is. It’s legal, because they aren’t necessarily lying – just being misleading.
For instance, Kellogg’s isn’t exactly lying when they say their Pringles Reduced Fat chips have less fat in them than the original version… they just leave out the part where they admit that it’s only 2 grams of fat less than the original. And in terms of saturated fat, you’re still looking at 2 grams of it in the Reduced Fat variety, as opposed to 2.5 grams in the original.
Related: Our Favorite Healthy Snack Ideas
Why “Healthy” Potato Chips Can’t Exist
Why is it so difficult to make a truly healthy potato chip? It all comes down to the way chips are made. To get that quintessential crunch, they have to be fried. Potatoes are first washed, peeled, sliced, and then washed again (to get rid of the extra starch!). Then comes the frying! Those thin potato slices are all dropped into a vat of hot, bubbling vegetable oil. That’s where the magic happens.
When you remove that step with the oil, you just don’t end up with the same texture and crunch. You probably already know this if you’ve eaten Baked Lay’s or other non-fried varieties. However, it’s important to mention that these mass-produced baked chips are still sprayed with oil. It’s just that the oil is added after the chips are baked, during the flavoring process.
Of course, it’s not just the oil that makes potato chips a not-so-healthy snack food. All those bags of chips also contain artificial flavors and colors, preservatives, and added sugar.
They even contain the harmful chemical acrylamide, which is a neurotoxin with carcinogenic effects. Wait, how’d that get in there? Acrylamide is formed when the potato slices are cooked at a high temperature. In other words, there’s no way of getting around that one.
Baked vs. Fried: Are Baked Potato Chips Healthier?
Are baked potato chips really better for you than traditionally fried potato chips? Well, probably not.
Most of the time, baked potato chips are lower in saturated fats and calories. Unfortunately, they fall short in other areas, thanks to their cooking process. Because they are cooked for longer than the potatoes that get fried in oil, baked potato chips are actually much lower in nutrients like vitamin C, potassium, and iron.
And remember acrylamide, that chemical I mentioned? That longer cooking process of baked potato chips also means they contain more of that cancer-causing chemical, too.
There is also concern over sodium levels in salty snacks like potato chips. While it doesn’t sound that bad – a serving of Lay’s Classic Potato Chips only accounts for around 7% of your recommended daily intake – the serving size is only one ounce or about fifteen potato chips. I don’t know about you, but I can’t remember the last time I only ate fifteen potato chips.
So, We Just Can’t Eat Any Potato Chips Anymore?
All that being said, just eat the potato chips.
The truth is, your best bet at eating healthier and having your potato chips, too? Just eating fewer chips. Just like with anything else, moderation is key.
There unfortunately is no magical “healthy” variety of potato chips out there, no matter how expensive the bag is. But that’s okay because they are supposed to be a “sometimes” snack.
If you are really trying to eat healthier, though, there are some potato chips out there that are healthier than your average bag of Lays. Just remember not to confuse “healthier than your average bag of Lays” with “actually healthy!” And don’t let the packaging or advertising fool you into thinking you can eat more because “they’re not that bad for you.”
Okay, now the fun stuff: bring on the potato chips!
Lay’s Baked Original Potato Crisps
- Serving Size: 1oz, about 17 chips
- Calories: 120
- Total Fat: 3.5g (0g trans fat)
- Sodium: 160mg
I know I just ragged on baked potato chips a bit, but you can’t overlook them when looking at healthier chip options. That’s because they actually do contain 65% less fat than their original potato chip counterparts. The fat drops from 10g to 3.5g, with 0g trans fat compared to regular Lay’s potato chips’ 1.5g. Lay’s Baked have slightly less iron and potassium, more added sugars, and significantly more carbs. But you really can’t deny that they are lower in calories and fat, so they could satisfy a crunch craving for anyone watching their calorie count.
Terra Vegetable Chips, Original
- Serving Size: 1oz
- Calories: 150
- Total Fat: 9g (.5g trans fat)
- Sodium: 115mg
Whether or not you view Terra Vegetable Chips as a healthier choice will depend on what you’re measuring. As far as calorie count, total carbs, and sodium go, these chips are about on par with regular potato chips. However, Terra’s chips aren’t made from just potatoes. These chips are made from a variety of root vegetables: taro, sweet potato, batata, yuca, and parsnip. Not only does that add flavor to these gourmet chips, but it also adds additional nutrients. These root vegetable chips have more fiber than regular potato chips. They also contain calcium, iron, potassium, and protein. And, you won’t find any weird artificial ingredients, preservatives, or artificial colors.
SunChips Original Whole Grain Snacks
- Serving Size: 1oz, about 16 chips
- Calories: 140
- Total Fat: 6g (0 trans fat)
- Sodium: 110mg
First of all, I have to admit I really love SunChips. Every. Single. Flavor. For the sake of our list, though, I’m going to focus on the good ol’ original flavor to keep it simple. These differ from regular potato chips because they aren’t made with potatoes or vegetables at all. Instead, they are whole grain chips, made of whole corn, whole wheat, brown rice flour, and whole oat flour. This already gives SunChips an advantage, because they contain 14-19 grams of whole grains per serving. They have less fat than regular chips (and no trans fat), a little less sodium, and a little more protein. You’ll also find calcium, protein, iron, and potassium in these chips.
SkinnyPop Sea Salt Popped Chips
- Serving Size: 1oz, about 23 chips
- Calories: 100
- Total Fat: 3g (0g trans fat)
- Sodium: 190mg
If you are already familiar with the SkinnyPop brand, you probably aren’t surprised to see that their chips landed on this list. The entire brand is based on making healthier snacks out of simple ingredients. Just like their other snacks, the sea salt-flavored chips are made out of popped corn. That means that these chips are higher in fiber than traditional potato chips. There are no GMOs, they’re gluten-free, and they are lower in calories than those traditional chips, too. I have to point out, though, that they are pretty high in sodium. One serving of SkinnyPop chips does have more sodium than a serving of Lay’s Classic Potato Chips, although you get more chips per serving.
Beanitos Black Bean Tortilla Chips, Original Sea Salt
- Serving Size: 1oz, about 11 chips
- Calories: 130
- Total Fat: 7g, 0g trans fat
- Sodium: 120mg
Although Beanitos Black Bean Tortilla Chips are about on par with regular tortilla chips when it comes to calories and total fat, they contain more fiber and protein. This is also a significant amount more than regular potato chips, too. You’re looking at 5g of protein, and 4g of fiber (14% of your daily recommended intake!). All that fiber helps bring down the total net carbs. They have a little less sodium, and no trans fat, too. You’ll also find that these boast iron, potassium, vitamin C, and calcium. Pretty good for a chip, right?
Related: Need Something to Dip All Those Chips In? Here’s How to Make Your Own Hummus From Scratch
Making Your Own Potato Chips
Just like with many other foods out there, you can make potato chips healthier simply by making them yourself! This way, you can control the seasoning, ensure there are no preservatives or added sugars, and make them with less saturated fats. You can even leave the potato skins on before slicing to get that added boost of nutrients.
Making potato chips is pretty simple, especially if you have a mandoline slicer. This will help you get those super thin cuts consistently so that your chips cook consistently and get crispy. Potatoes aside, you only need some salt, oil, and whatever seasonings you prefer. If you want to see how easy it is to make your own chips (and other less-than-healthy potato dishes), check out this article for tips on making them healthier.
