Finding Truly Healthy Kettle Chips
When most people think of potato chips, health is not the first word that comes to mind. The conventional potato chips found in grocery stores are typically fried in unhealthy oils and loaded with salt, artificial flavors, and preservatives. However, over the years, a number of companies have introduced healthier versions of this popular snack by using better cooking techniques and more nutritious ingredients.
One variety that stands out are kettle chips. These chips are cooked in small batches in a kettle fryer, rather than mass produced using a continuous frying method. This cooking process leaves kettle chips with a thicker, crunchier texture than regular chips. Many kettle chip brands also emphasize the use of non-GMO oils and simple, recognizable ingredients.
But are all kettle chips equally healthy? To find out, we asked registered dietitians which brands deliver the best nutrition and taste. Here are 9 of their top picks for healthy kettle chips to satisfy your cravings.
1. Good Health Avocado Oil Kettle Chips
Made by Snack Factory, Good Health Avocado Oil Kettle Chips are cooked in non-GMO avocado oil, which gives them a light, nutty flavor. "I like that these chips are made with just a few simple, recognizable ingredients like potatoes, avocado oil, and sea salt," says Trista Best, MPH, RD. "They have a great crunch and texture."
In addition to having no artificial flavors or preservatives, these chips get their omega-3 fatty acids and antioxidants from the healthy avocado oil. Each 1 ounce serving contains 140 calories and 2 grams of protein.
2. Bachan's Japanese Barbecue Kettle Chips
"Bachan's makes my favorite kettle chips," says Melanie Marcus, MA, RD, CEDRD, author of Future-Proof Your Child. "They're deliciously crunchy and flavored with simple ingredients like rice vinegar and naturally brewed soy sauce."
These chips are cooked in coconut oil and the only sweetener used is a touch of brown sugar. At 150 calories and 7 grams of fat per serving, the Japanese Barbecue flavor satisfies cravings for something sweet and salty without excess fat and calories.
3. Rhythm Superfoods Kale Chips
For a veggie-based chip, kale chips check a lot of boxes. "Kale is an excellent source of vitamins A, C, and K. And since these chips are baked, not fried, they have a fraction of the fat and calories of regular potato chips," explains Amy Gorin, RDN.
Rhythm Superfoods makes their kale chips with just three ingredients: organic kale, organic coconut oil, and sea salt. A serving has only 35 calories and 1 gram of fat. Try the ranch flavor for a dairy-free spin on a classic potato chip taste.
4. Beanfields Bean Chips
Looking for a gluten-free chip option? Beanfields Bean Chips are made from navy beans, pinto beans and black beans seasoned with sea salt. "Beans offer protein and fiber, making these chips more filling than potato chips," says Tavia Gilbert, RD. "They have a satisfying crunch and come in fun flavors like nacho and ranch."
With 130 calories, 5 grams of fiber, and 5 grams of protein per serving, Beanfields Bean Chips make for a nutritious on-the-go snack. They are vegan and cooked in expeller-pressed sunflower oil.
5. Food Should Taste Good Multigrain Tortilla Chips
"I'm a big fan of Food Should Taste Good chips because they are made from wholesome ingredients and baked instead of fried," says Lizzy Hodge, MS, RDN. "The Multigrain Tortilla Chips have 5 grams of protein and 5 grams of fiber per serving thanks to their blend of whole grain corn, flax seeds, sunflower seeds, quinoa, and amaranth."
With 150 calories per serving, these crunchy tortilla chips make for a more nutritious alternative to fried corn chips. They are made without GMOs or artificial additives.
6. Off the Eaten Path Veggie Crisps
Made from peas, lentils, spinach and chickpeas, Off the Eaten Path Veggie Crisps pack 7 grams of plant protein into each 130 calorie serving. "They have a great crunch and come in unique flavors like Buffalo and BBQ," says Vandana Sheth, RDN.
In addition to being vegan and non-GMO, these veggie crisps are gluten-free and free of the top 8 allergens. They make for a filling high protein snack that will satisfy cravings for all your savory chip favorites.
7. Popchips
"Popchips are a great alternative to fried potato chips since they are made using a unique pop drying process that removes some of the fat," explains Jessica Ball, MPH, RD. Rather than being fried, Popchips Potato Chips are made by applying heat and pressure to whole potatoes, causing them to pop.
With 120 calories and 3.5 grams of fat per serving, Popchips have 55% less fat than regular potato chips. They come in flavors like Barbeque, Salt & Vinegar, and Sour Cream & Onion to satisfy all your cravings.
8. Lesser Evil Buddha Bowl Organic Sea Salt Lentil Chips
Lesser Evil Buddha Bowl Lentil Chips are made simply from organic lentils, extra virgin olive oil, and sea salt. "Lentils are a great source of plant-based protein and fiber," says Abbey Sharp, RD. "And I appreciate that these chips are cooked in olive oil and have minimal added sodium."
With 3 grams of protein and only 130 calories per serving, these crunchy baked lentil chips make for a wholesome snack. Their sea salt flavor is the perfect complement to hummus or guacamole.
9. Fritos Original Corn Chips
Sometimes you just crave that classic corn chip crunch. Fritos Original Corn Chips deliver on nostalgia and simplicity, containing just whole corn, corn oil, and salt. "My clients love Fritos because they satisfy the need for a salty crunchy snack without artificial flavors or excess fat," says Jessica Cording, M.S., R.D., author of The Little Book of Game-Changers.
With 160 calories and 10 grams of fat per serving, Fritos aren't the lowest calorie option but they are hard to beat when you want an old fashioned corn chip flavor.
What Makes a Healthy Kettle Chip
When evaluating the healthfulness of kettle chips, there are a few key factors to consider:
Ingredients
Look for chips made from simple, whole food ingredients like potatoes, beans, lentils, and seeds. Avoid chips with artificial flavors, colors, and preservatives.
Cooking Oil
The type of oil used matters. Oils like olive, avocado, coconut, and sunflower oil are healthier than corn, soybean, palm, and canola oil. Best are chips cooked in expeller-pressed or cold-pressed oil.
Sodium Content
Many chips are high in sodium, so opt for low sodium varieties or watch your portion sizes. Chips with less than 140mg sodium per serving are considered low sodium.
Calories and Fat
Kettle chips made from vegetables and legumes tend to be lower in calories and fat compared to potato-based chips. Look for chips with around 130 calories or less and 5 grams of fat per serving.
Crunch Factor
The enjoyable crunch and thickness is what sets kettle chips apart, so make sure any healthy version you choose still delivers on texture.
Simple Ingredients
When it comes to flavor, simple is best. Herbs, spices, vinegar, sea salt, and real food ingredients result in better taste than artificial flavors.
Tips for Enjoying Kettle Chips Healthfully
While these kettle chip brands are healthier options, portion control is still important. "Chips can quickly add up in calories, sodium, fat and preservatives when overeaten," cautions Amanda Lane, MPH, RDN. Here are her tips for keeping your chip habit in check:
Read Serving Sizes
Pay attention
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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