Chips Can Be a Tasty Yet Calorie-Dense Snack
Chips make for a convenient, crunchy snack that many people love. However, traditional potato and corn chips tend to be high in calories, fat, and sodium. Just a small serving of chips can pack on the calories quickly.
When watching your calorie intake, it helps to be aware of how many calories are in the chips you are eating. This allows you to enjoy chips in moderation as part of a balanced diet.
Factors that Influence Chips' Calorie Content
Several factors impact the number of calories in chips, including:
Type of Chip
Potato, tortilla, corn, veggie chips, etc. all vary in calorie content based on their ingredients.
Frying vs. Baking
Fried chips absorb oil, adding fat and calories. Baked chips are generally lower in calories.
Chip Size
Smaller chips tend to have fewer calories per chip than larger, thicker chip varieties.
Flavor and Coatings
Added seasonings, spices, and toppings like nacho cheese can increase calories.
Portion Size
The more chips you eat, the more calories you consume. Stick to recommended serving sizes.
Calories in 5 Typical Potato Chips
To give you an idea of the calorie impact chips can have, here are the approximate calories for just 5 average potato chips:
Regular Salted Chips
About 150 calories in 5 chips
Barbecue Flavored Chips
About 160 calories in 5 chips
Sour Cream and Onion Chips
About 155 calories in 5 chips
Cheddar and Sour Cream Chips
About 170 calories in 5 chips
Salt and Vinegar Chips
About 160 calories in 5 chips
As you can see, just a small handful of chips packs on the calories quickly. Regular potato chips provide mostly empty calories and fat, without much nutritional value.
Strategies to Enjoy Chips While Managing Calories
You don't have to give up chips completely if you are watching your caloric intake. Here are some tips to enjoy chips in moderation:
Stick to Small Servings
Review chip nutrition labels and stick within a 1 ounce serving size for a manageable calorie count.
Savor Your Chips Slowly
Eat chips slowly and mindfully to feel satisfied with less. Don't mindlessly over-snack from the bag.
Choose Lower-Calorie Chips
Opt for baked, reduced fat, and veggie chip varieties to slash calories.
Portion Chips into Bags
Portion your chips into 100-calorie snack bags for easy portion control.
Pair with Protein
Enjoy chips alongside protein sources like nuts, yogurt, or hard boiled eggs for more balanced snacking.
Healthier Low-Calorie Chip Alternatives
In addition to portion control, choosing lower calorie chip options can help satisfy your crunch cravings while keeping calories in check. Healthy chip alternatives include:
Baked Vegetable Chips
Chips made from vegetables like sweet potatoes, beets, and kale tend to be lower in fat and calories than traditional potato chips.
Popcorn
Air-popped popcorn is a whole grain, fiber-filled swap for chip cravings.
Edamame
Shelled, salted edamame makes for a protein and fiber-rich chip alternative.
Seed Crackers
Crackers made from pepitas, sunflower seeds, and flax provide nutrition along with crunch.
Bean Chips
Black bean, edamame, and lentil chips offer more protein and fiber than potato chips.
Low-Calorie Pita Chips
Look for baked pita and flatbread chips with around 120 calories per serving.
Popped Lotus or Water Lily Seeds
These crunchy, nutrient-dense seeds have a low calorie count for their volume.
Celery Sticks
Celery is very low in calories and makes for a hydrating chip swap.
Healthiest Store-Bought Chip Brands
When buying chips, look for these smart swaps with fewer calories per serving than regular potato chips:
The Good Bean
Chickpea and lentil chips, 120 calories per serving
Popchips
Baked potato and tortilla chips, 120 calories per serving
Food Should Taste Good
Multigrain and sweet potato tortilla chips, 130 calories per serving
Beanitos
Baked bean chips, 140 calories per serving
RW Garcia
Organic yellow corn chips, 140 calories per serving
Swedish Glace
Chickpea crisps, 100 calories per serving
Snack Factory
Mini pretzel crisps, 110 calories per serving
Skinny Pop
Sea salt popcorn, 60 calories per cup
Homemade Low-Calorie Chips
For maximum freshness and control over ingredients, make your own healthy baked chips at home. Try these flavorful recipes:
Baked Zucchini Chips
Toss thinly sliced zucchini in olive oil, parmesan, and Italian seasoning. Bake at 400F until crispy.
Baked Sweet Potato Chips
Slice sweet potatoes thin, spray with oil and spices like cumin or chili powder. Bake until browned and crispy.
Baked Pita Chips
Brush pita rounds with olive oil and your choice of seasoning blends. Cut into wedges, bake until crispy.
Kale Chips
Toss kale leaves in a little oil. Spread on a baking sheet and bake until crisp.
Spiced Roasted Chickpeas
Drain and roast canned chickpeas tossed in oil and spices for a protein-packed crunch.
Portable Lower-Calorie Chips for On-the-Go
When you want something crunchy during your travels or busy days, pack these portable lower-calorie chips:
Single-Serve Popcorn Packs
Individually bagged smart pop popcorn makes for easy snacking.
Edamame Snack Packs
Portable pouches of shelled edamame are packed with protein.
Dried Broad Beans
Roasted fava beans deliver nutrition and satisfying crunch.
Roasted Chickpeas
Spiced roasted chickpeas provide protein and fiber for an energizing snack.
Celery Sticks
Wash and cut celery stalks to grab a hydrating crunch on-the-go.
Single-Serve Nut Mixes
Portioned trail mixes add healthy fats, protein and crunch for balanced snacking.
Satisfy Your Cravings While Keeping Calories in Check
Chips can add calories fast, but with mindful portion sizes, lower calorie swaps, and homemade options, you can enjoy crunchy snacks as part of a healthy diet. Keep your favorite chips in rotation by paying attention to serving sizes and balancing with more nutritious foods.
FAQs
How many calories are in a serving of potato chips?
A 1 ounce (about 15 chips) serving of regular salted potato chips contains around 150 calories.
Which chips are lowest in calories?
Baked veggie chips, bean chips, air-popped popcorn, and reduced fat potato chips tend to be lower in calories than regular potato chips.
What are some good chip alternatives for fewer calories?
Try popcorn, edamame, seed crackers, roasted chickpeas, baked pita chips, celery sticks, and other crunchy snacks under 150 calories per serving.
How can I enjoy chips while watching my calorie intake?
Stick to recommended serving sizes, savor chips slowly, choose healthier baked varieties, portion into bags, and pair chips with protein for balanced snacking.
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.
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