Kettle Chips Nutrition: How Healthy are Kettle Cooked Potato Chips?

An Overview of Kettle Chips

Kettle chips are a popular brand of potato chips distinguished by their signature thick, uneven, and crunchy texture. The chips are made by Kettle Foods, founded in 1978 in Portland, Oregon by Cameron Healy. Healy discovered that cooking chips in small batches using old-fashioned kettle fryers resulted in more flavorful potato chips that maintained their crunch.

What Makes Kettle Chips Different?

Unlike mass-produced thin potato chips, Kettle chips are made in small batches using the following characteristics:

• Whole, all-natural sliced potatoes
• Kettle frying in batches using a peanut oil blend
• Thicker sliced potatoes = sturdier chips
• Increased surface area from uneven slices = more crunch!

The kettle cooking process gives the chips a signature taste and texture that fans love. But how healthy are kettle chips compared to regular potato chips?

Are Kettle Cooked Chips Healthy?

While kettle chips do create a satisfyingly crunchy and flavorful potato chip, they cannot be considered a health food. Let's analyze the nutritional aspects:

Calories and Fat

A 1 ounce (about 18 chips) serving of original salted Kettle chips contains:

• 150 calories
• 10g fat (1.5g saturated fat)

That accounts for around 13% of a 2,000 calorie daily diet. However, most people eat more than 1 ounce of chips at a time.

Sodium Content

That 1 ounce serving also packs:

• 170mg sodium

That's roughly 7% of the American Heart Association's recommended maximum daily sodium intake. Many of the flavored varieties contain even more sodium.

Lack of Nutrients

Potatoes on their own can be part of a balanced diet, providing nutrients like potassium, vitamin C and fiber. However, the refining process strips most of those beneficial nutrients away, leaving chips nutritionally void:

• No fiber
• No protein
• Very few vitamins and minerals

Simply put: potatoes were healthy, but kettle chips leave mostly starch, fat and sodium behind.

Kettle Chips vs Regular Potato Chips

Most nutrition experts consider kettle chips equally as unhealthy as regular mass produced potato chips. Here's how they compare per 1 ounce serving:

Calories

• Kettle chips: 150 calories
• Regular chips: 150 calories

Equally high in calories since both come from starch and fat.

Fat

• Kettle chips: 10g fat
• Regular chips: 10g fat

Both kettle chips and regular chips receive about equal amounts of their calories from fat during the frying process.

Sodium

• Kettle chips: 170mg
• Regular chips: 175mg sodium

Roughly similar amounts of added table salt during and after frying.

Processing

• Kettle chips: batch fried
• Regular chips: mass produced

So while kettle chips do get their signature taste and texture from batch frying, nutritionally they remain a fried potato product with little difference from regular chips.

Healthier Alternatives to Kettle Chips

What should you reach for instead if looking for a healthier chip? Here are some alternatives to consider:

Baked Veggie Chips

Chips made from sliced vegetables like sweet potatoes, beets, kale or jicama are baked instead of fried. Brands like Rhythm Superfoods use gentle seasonings for flavor. With more vitamins and minerals than potato chips, baked veggie chips make a nutritious swap.

Bean Chips

Black, pinto and garbanzo bean chips provide protein and fiber lacking in potato chips. Bean chips from Snack Factory, Flavor Tree and Australian Red Rock Deli use navy, adzuki and other high protein beans.

Popped Chips

Popped corn or potato chips use hot air rather than frying to make lighter crispy snacks. Brands like Popchips and Vegan Rob's puff up the kernels before seasoning.

Lower Sodium Options

Look for baked pita chips or crisps that contain less sodium than kettle chips. Food Should Taste Good Multigrain Chips pack all the crunch without going heavy on the salt.

Diy Kale Chips

Make nutrient-packed kale chips right at home by tossing torn kale leaves with a little olive oil and desired seasonings, then baking until crisp.

Are Certain Kettle Chip Flavors Healthier?

Kettle offers popular flavors like jalapeo, salt and pepper, honey Dijon, buffalo bleu and more. But are any of their seasoned chip varieties better for you?

Original vs Flavored

If comparing kettle chips side by side, the classic salted chips contain less sodium than most flavored alternates like honey Dijon, sriracha and jalapeo.

Natural Ingredients

Ingredients to look for include real citrus, herbs, spices and vinegar rather than "spicy seasoning" or artificial flavors. Choices like lime with sea salt or rosemary and olive oil use more natural flavor.

However, no kettle chip flavor removes the basic issue - they're still fried in oil and lack nutrients. Going with whole food alternatives makes the most impact health-wise.

Tips for Healthier Kettle Chip Eating

There's no getting around the fact that kettle style potato chips should be an occasional treat food rather than daily snack. But here are some tips to keep your chip habit a little healthier:

Portion Control is Key

Chips are easy to overeat since they lack filling fiber and protein. Measure out a 1 ounce serving rather than grabbing handfuls from the bag.

Pair with Nutrient Dense Foods

If having chips, also incorporate fresh veggies, hummus, bean salad, fruit or other whole foods to help balance nutrients.

Dip in Salsa or Greek Yogurt

Rather than onion dip or cheese sauce, dip your chips in fresh salsa or plain nonfat Greek yogurt for a protein and vitamin boost.

Stay Active

Counteract calories from an occasional chips indulgence by maintaining regular physical activity and exercise as part of your routine.

Strict Limit for Weight Loss

Those restricting calories for weight management may want to avoid kettle style chips and fried snacks altogether when possible.

The Takeaway on Kettle Chips Nutrition

While kettle chips do provide a signature taste and crunch fans love, their nutritional value remains low. The batch fried potatoes retain high fat and sodium while stripping away beneficial vitamins, minerals and fiber.

As an occasional indulgence, kettle chips likely won't sabotage an otherwise balanced diet. But don't consider them a wholesome snack compared to fruits, vegetables, whole grains, nuts and seeds.

When the crunch calling strikes, reaching for more nutritious crispy snacks made from popped vegetables or beans helps satisfy the craving in a healthier way.

Frequently Asked Questions

Are kettle cooked chips baked or fried?

Kettle chips undergo a frying process, not baking. However, they are fried in small batches rather than mass produced. The kettle cooking method gives them their signature crunchy texture.

What oil are kettle chips cooked in?

Kettle Foods fries their chips in a blend of expeller pressed canola, safflower and/or sunflower oils. The oil blend may vary slightly between flavors.

Do kettle chips contain MSG or preservatives?

No, kettle chips contain no added MSG or artificial preservatives. However, they are still considered a junk food due to being refined and fried rather than a whole food.

Are kettle chips gluten free?

Yes, kettle chips are certified gluten free to less than 5 PPM. Their facilities practice good manufacturing processes to avoid cross contamination.

Can you microwave kettle chips?

It's not recommended. Microwaving breaks down the integrity of the chips, making them soggy rather than crisp. For best texture and taste, serve kettle chips at room temperature.

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.