6 Healthiest Chips You Can Find at the Supermarket

Nothing quite curbs a snack craving like a bag of crisp potato chips. Their satisfying saltiness, crunchiness, and unctuous flavor keeps many of us going back bite after bite (sometimes until the bag is empty). 

However, your everyday fried potato chip is not exactly the healthiest snack food option. This is due to the high amounts of fat, sodium, and mystery ingredients that many brands contain. Thankfully, there are plenty of healthier chip alternatives to choose from nowadays that are pretty darn comparable to the original. These can help not only satisfy your chip cravings, but reap some health benefits in the process.

Here, we’ll outline what makes a chip more or less healthy than other options, some of the healthiest chip varieties, and even share some of our favorite brands to get you started!

What Makes Chips More or Less Healthy?

When it comes to determining what makes a chip more or less healthy than the next variety, ingredients are one of the first factors to take into account. “Whole foods, like root vegetables, legumes, or whole grains, provide more fiber, protein, and nutrients compared to regular white potatoes,” says Brannon Blount, MS, RDN. These additional nutrients can contribute to not only overall health, but feelings of fullness after enjoying (unlike regular chips), so you’re less likely to overdo it. 

However, traditional chips aren’t just made from potatoes anymore, many brands of chips now contain additives, preservatives, and other mystery ingredients. “Chips with fewer artificial flavors, colors, and preservatives tend to be better choices,” Blount mentions. This is because while these ingredients are technically considered safe for consumption, they generally haven’t been around long enough for us to fully understand their long-term health impacts.

Processing is another element to gauge when comparing chip brands. “Minimal processing, like baked or air-fried chips, is often healthier than deep-fried options,” adds Blount. This is due to the fact that deep-fried chips inevitably end up absorbing some (or a lot) of the oil they’re fried in. When chips are fried, the type of oil used to cook them is also important to consider. Blount recommends options made with healthier oils, like avocado, olive, or sunflower oil, for a dose of heart-healthy unsaturated fats while also avoiding saturated or trans fats. Saturated and trans fat content can best be gauged by taking a look at the nutrition facts panel. Double check that the option you’re after is free from trans fats and very low (three grams or less) in saturated fats to avoid the cholesterol-raising impacts of these nutrients.

While you’re checking the nutrition label, be sure to clock the sodium content, too. “Many chips are high in sodium, so choosing lower-sodium varieties is beneficial,” Blount shares. Less than 250 milligrams (mg) of sodium is ideal when choosing a healthier chip brand. “I always look for chips that contain fiber or protein, without being too high in sodium or saturated fat,” Kristen Carli, MS, RD, summarizes.

The Healthiest Chip Varieties 

Taking this information into account, there are actually quite a few delicious and nutritious healthy chip options available at grocery stores nationwide. Here are six of our favorites:

Root Vegetable Chips

“Root veggie chips, often made from sweet potatoes, beets, or parsnips, are a good choice, as they are more nutrient-dense than other chip varieties, containing not only fiber, but vitamins and antioxidants as well,” shares Carli. These added nutrients can help support metabolic, gut, heart, and immune health—major wins over traditional potato chips. Plus, the flavor of these options are pretty similar (or even superior, in my opinion) to that of the original, as relatives of your standard white potato. Two super tasty root vegetable chip choices include Terra Chips and Jackson’s Sweet Potato Chips.

Chickpea Chips

Surprisingly, chickpeas actually make for a yummy chip base that tastes very similar to the classic version. “These options are higher in protein and fiber compared to traditional chips,” explains Blount. When looking for chickpea chips, Carli recommends choosing brands that have at least two grams of fiber and three grams of protein per serving. This fiber and protein will leave you feeling more satisfied, while also supporting muscle, tissue, gut, heart, and metabolic health. Fantastic chickpea chip brands include Hippeas Chickpea Tortilla Chips and Off the Eaten Path Chickpea Veggie Crisps.

Lentil Chips

Staying on the legume train, lentil-based chips also have plenty to offer in both flavor and nutrition. “Like other legume-based chips, lentil chips contain plant-based protein and fiber. Because of this, they have a lower glycemic index, leading to more stable blood sugar control,” Carli explains. Lentils are also loaded with immune system-boosting and anemia-preventing iron, another leg up on chips made from white potatoes. Simply 7 Lentil Chips is a tasty brand for first time buyers.

Seaweed Snacks

Seaweed snacks have really exploded in popularity in recent years as a nutrient-dense and super crunchy potato chip alternative. “These options are low in calories, packed with minerals like iodine and iron, and a source of natural umami flavor,” says Blount. Iodine is an essential trace mineral that can support thyroid health—a noteworthy perk of this chip substitute. Gimmee makes a variety of seaweed snack options with plenty of delicious flavors to choose from, as does Kimnori.

Fruit Chips

If you can take or leave the saltiness of classic chips but absolutely require that satisfying crunch, fruit chips are the perfect swap-out. “Chips made from dried fruit like apples, coconut, pear, or strawberries are another great chip option containing fiber,” says Carli. You can also bet on a healthy dose of antioxidants in these chips, helping to reduce inflammation in the body while bolstering the immune response. “While [these chips] tend to lean more sweet than savory, I recommend choosing brands that do not contain added sugars, like Bare,” Carli adds.

Quinoa Chips

“Quinoa chips are naturally gluten-free, high in protein, and provide all your essential amino acids as a source of complete protein,” Blount explains. This high-quality protein will be sure to tide you over until your next meal, and the flavor of this chip is mild enough to be served with any dip you love. Late July produces a delicious chia and quinoa tortilla-style chip that is perfect for your favorite salsa and guacamole recipes.

What to Look for in Healthy Chips

While these chip alternatives are a great place to start, they’re just skimming the surface of the healthy options available at the supermarket. To boost your confidence while navigating the snack aisle, here are some general guidelines on what to look for in a healthier chip:

• Choose an option with two or more grams of fiber per serving.
• Steer clear of brands that contain any amount of trans fat, or more than three grams of saturated fat.
• While not a requirement, protein is a major added bonus in chips—look for options with two or more grams per serving.
• Opt for brands with as few ingredients as possible—and ones that you recognize.
• The lower in sodium, the better. Choose products with 250 mg or less per serving.
• Keep an eye out for healthy fats in the ingredients list, like avocado oil, olive oil, or sunflower oil.
• When purchasing fruit chips, avoid brands that contain added sugars of any kind.