9 Best Healthy Chip Brands to Buy in 2023 According to Dietitians

What Makes a Chip Healthy?

When most people think of chips, words like crunchy and salty likely come to mind. But healthy? Not so much. Chips have a reputation for being junk food loaded with fat, salt, and calories.

However, over the past decade, a variety of better-for-you chip brands have entered the market. These chips aim to recreate the salty, crispy joy of traditional chips using nutritious whole food ingredients.

Characteristics of Healthy Chips

So what exactly makes certain chips healthier? Here are some of the characteristics to look for:

• Made from vegetables, lentils, beans, or whole grains instead of just potatoes or corn
• Baked instead of fried in oil to reduce fat and calories
• Low in saturated fat and sodium
• Free of artificial flavors, colors and preservatives
• High in protein, fiber, vitamins and minerals

Keep in mind even healthy chips should still be enjoyed in moderation as part of an overall balanced diet, not as an everyday free-for-all.

9 of the Healthiest Chip Brands

Wondering which chip brands actually meet the healthy criteria? Here are nine great options to choose from:

1. Beanfields Bean and Lentil Chips

Beanfields makes chips and crisps from navy beans, lentils and peas. Their chips deliver a hearty 6 grams of plant-based protein and 5 grams of fiber per serving. Theyre also vegan and gluten-free.

2. Food Should Taste Good Multigrain Tortilla Chips

Food Should Taste Good Multigrain Tortilla Chips offer a blend of whole ground corn, flaxseeds, sunflower seeds, quinoa, millet and amaranth. They deliver 4 grams of protein and 3 grams of fiber per serving.

3. Kettle Brand Potato Chips

Unlike regular potato chips, Kettle Brand chips are baked not fried. Their Original variety provides 5 grams of fat versus 14 grams in a comparable serving of Lay's. Sea salt and vinegar, jalapeo and black pepper are among popular seasoned varieties.

4. Popchips Sea Salt & Vinegar Potato Chips

Popchips start with potatoes that are popped using heat and pressure to make them crisp without frying. Their Sea Salt & Vinegar chips have no cholesterol or trans fat and 130 mg less sodium per serving than regular potato chips.

5. Snack Factory Pretzel Crisps

For a thinner, crispy alternative to chips, Snack Factory Pretzel Crisps are a popular option. They're also Non-GMO Project Verified and deliver 110 calories and 1 gram of sugar per serving for the Original flavor.

6. Terra Original Vegetable Chips

Made from sweet potatoes, parsnips, batata, beets and yucca, Terra Vegetable Chips offer a nutritious mix in flavors like Sea Salt and Olive Oil. They are vegan, Non-GMO Project verified and cooked in non-GMO expeller pressed oils.

7. Foods Alive Sea Salt Kale Chips

For a superfood twist, Foods Alive Kale Chips feature organic curly green kale sprinkled with sea salt. They are dehydrated below 118F to retain nutrients. A serving provides a healthy dose of Vitamins A and K.

8. Beanitos White Bean Chips

Beanitos makes crunchy chips from finely ground white beans. In flavors like Hint of Lime and Nacho Cheese, they contain 5 grams of plant protein and 4 grams of fiber per serving. Beanitos chips are Non-GMO Project verified and vegan.

9. Late July Restaurant Style Tortilla Chips

Late July Snacks makes theirRestaurant Style tortilla chips with just five simple ingredients: organic stone ground corn, non-GMO sunflower oil, salt, organic sugar and trace of lime. A serving contains 150 mg sodium and 3 grams of fat.

What to Look for When Buying Healthy Chips

When shopping the chip aisle, be sure to flip bags over and read nutrition labels to identify truly healthy options. Heres what to look for:

Types of Fat

Healthy chips should be relatively low in saturated fat (no more than 2 grams per serving) and free of trans and hydrogenated oils which are highly inflammatory. Better fat sources include non-GMO expeller pressed or high oleic oils.

Sodium Content

Look for chips with less than 200 mg sodium per serving. Anything below 140 mg can be considered low sodium. Important when comparing brands, serving sizes vary so pay close attention to sodium mg per serving.

Added Sugars

Many chip brands add sugar to balance flavors. Aim for less than 2 grams per serving. Healthier sweeteners like organic sugar are preferred over high fructose corn syrup or dextrose.

Protein & Fiber

The healthiest chips deliver extra nutrition like protein and fiber. Bean, lentil and whole grain varieties should have at least 5 grams of protein and 3 grams of fiber per serving.

Are Baked Chips Actually Healthy?

Baked potato and tortilla chips are often perceived as healthier than fried classic chips. But does simply baking chips instead of frying them automatically make them good for you?

Here is a detailed comparison of how standard fried chips and baked chips stack up nutritionally:

Calories and Fat

Ounce for ounce, baked chips are typically 25% to 30% lower in calories and 30 to 40% lower in fat. However, they are still relatively high fat considering a serving size is only around 15 chips.

Sodium Content

Baked varieties win again here, delivering about 25% less sodium on average than regular fried chips.

Ingredients

One of the biggest differences is that baked chips generally have much shorter ingredients lists, while fried chips contain more added flavors and preservatives.

Taste and Texture

Due to lower fat content, baked chips don't tend to deliver the same indulgence factor as regular fried chips when it comes to rich flavor and crunchy mouth-feel.

The Verdict

While baked chips are a better option than regular potato and tortilla chips, at the end of the day they are still chips. Moderate portions are key. To get the most nutritional bang, choose baked varieties made with added protein and fiber.

The Healthiest Chip Alternatives

Chips made from vegetables, lentils and beans take health to a whole new level. Heres a by-the-numbers comparison of how these innovative options stack up against regular tortilla chips:

Calories and Fat

Black bean and lentil chips average 50-60% fewer calories and about 65% less fat than traditional tortilla chips.

Fiber

Chips made from beans, lentils or whole grains supply 2 to 5 times more filling fiber compared to corn chips.

Protein

A serving of bean or lentil chips can pack 5-8 grams of plant-based protein. Regular tortilla chips have none.

Sodium

Sodium content is similar for both types, but some bean chip brands are made with no salt added.

The Clear Winner

While tasty baked varieties offer marginal improvements, bean and lentil chips are clearly more nutritionally balanced and healthier overall. They can serve as a smart swap to enjoy GUILT-FREE!

Some Tips for Healthier Chip Eating

Here are some simple ways to indulge your cravings while still keeping your overall eating on track:

• Look for chips made from vegetables, beans, lentils or whole gains
• Compare nutrition labels and choose low salt and higher protein/fiber options
• Portion chips into a small bowl instead of eating from the bag
• Pair chips with salsa, guacamole or hummus for more nutrition
• Substitute veggie slices like zucchini or jicama rounds for chips

Chips can absolutely be part of healthy diet when chosen wisely and enjoyed in moderation. Just be ingredient savvy to avoid excess fat, sodium and calories that typical varieties often deliver.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.