Is there such thing as a healthy chip? We scoured the grocery aisles to find out.
5 Healthy Chips You Can Buy (And 4 You Should Avoid)
Updated on Dec. 17, 2023
Finding it hard to imagine a “healthy” chip? That’s understandable! It’s no surprise that potato chips don’t have a superfood reputation. But it’s possible to indulge responsibly with a healthier brand. You’ll want to check the nutrition facts for something with the highest fiber and protein, but the lowest saturated fats and sodium.
Just look at the labels in the grocery store, or pick up our dietitian-recommended brands for a healthier crunch.
Our Top 5 Healthy Chips
Bare Veggie Chips
Bare Veggie Chips are made from carrot, sweet potato or beet, which makes them high in fiber. Simply, these chips contain a short ingredient list. It’s about as unpretentious as you can get! Nutritionally, they pack 3-4 grams of protein per serving. Look for flavors such as BBQ sweet potato, ranch carrot and salt and vinegar beet.
Your bag of chips might be half-full—here’s why each bag has so much air.
Saffron Road Baked Lentil Chips
One smart way to improve the nutritional quality of your chips is to swap out the main ingredient for pulses. Lentils are super high in fiber and protein, so these healthy chips naturally boast these nutrients, too. Saffron Road Baked Lentil Chips have only 3 grams of fat per serving (with NONE from saturated fats) and clever flavors to choose from—like cucumber dill, cracked pepper, Moroccan barbecue and sea salt.
Eat Your Vegetables Chips
Thanks to an amazing mixture of vegetables (carrot, sweet potato, kale, spinach, broccoli, tomato, beet, shiitake mushrooms and red and black beans), you almost can’t go wrong with these tasty chips. The power-packed veggies make Eat Your Vegetables Chips high in vitamins, which no other chip can claim. In one serving, you’ll get 30% of your daily vitamin C and 25% of vitamin A, not to mention 10% of vitamins D, E and B6.
Beanitos White or Black Bean Chips
Pulses are the beauty of these delish healthy chips, too. Beanitos White or Black Bean Chips have only 130 calories per serving with 4 grams of fiber, 4 grams of protein and 6.5 grams of healthy fats. The white bean-based flavors include sweet chili and sour cream and garden fresh salsa. The Skinny Dippers variety contain 6% of your daily iron needs in a low-calorie serving. They’re all gluten and corn free, if food sensitivity is an issue for you.
Baked Ruffles Cheddar and Sour Cream Potato Chips
So you really want a good old-fashioned potato chip? Choosing these baked Cheddar and Sour Cream Potato Chips saves a ton of fat and calories when compared to your traditional potato chips. In other words, they’re flavor-packed without the guilt. You could also make your own microwave potato chips with heart-healthy olive oil.
The Least-Healthy Choices
Chili Cheese Fritos
You’ll be hard-pressed to find a snack chip higher in sodium. With 270 mg of sodium per serving, this equates to the amount in a slice of processed cheese. These salty snacks have virtually no fiber, but 10 grams of fat per serving, more than in a McDonald’s hamburger. Skip these chips for a healthier choice.
Cheetos
Nope, these aren’t a good substitute for high-calcium cheese! Rather, with 10 grams of fat and almost no fiber, they’re really nothing more than empty calorie bombs. The baked version is a healthier choice, however.
Kettle Brand Potato Chips
With a huge variety of flavors on the market, these crunchy, savory chips are quickly flying off the shelf. But the sea salt variety is a fat bomb with 14 grams per serving, more than a whole tablespoon of butter. The jalapeno flavor contains 180 mg of sodium and the pepperoncini 170 mg of sodium, so this chip can quickly bust your sodium budget.
Ruffles Cheddar and Sour Cream Potato Chips
The fried Cheddar and Sour Cream Potato Chips make the unhealthy list, with 10 grams of fat and 180 mg of sodium per serving. Stick to the baked version (on the healthy list above!) for the same flavor without the guilt.
When you’re in the snack aisle, take a sec to read the nutrition facts and ingredients to find the healthy chip choices. Don’t forget to pair your chips with fresh vegetables and dip or some fresh fruit kabobs!
More Healthy Apps for Your Party
Beet HummusBreak out of the plain hummus rut with this beet hummus recipe. Earthy, sweet beets are a vibrant, wholesome addition to the classic dip.
Peachy Jalapeno GuacamoleFresh jalapenos and summer-ripe peaches give this creamy guacamole so much flavor. It's got a little kick, but I love that it's not so spicy it burns off my taste buds! —Colleen Delawder, Herndon, Virginia
Sweet Pea Pesto CrostiniI made a healthier spin on my favorite celebrity chef’s recipe by subbing in vegetable broth for some of the oil and going easy on the cheese. To top crostini, use this recipe for a pastelike pesto. For use on pasta, add more broth for a saucelike consistency. —Amber Massey, Argyle, Texas
Apple-Nut Blue Cheese TartletsThese tasty appetizers look and taste gourmet, but they're easy to make and have loads of blue cheese flavor. The phyllo shells and filling can be made in advance—just fill the cups and warm them in the oven before serving. —Trisha Kruse, Eagle, Idaho
Zucchini Pizza BitesZucchini pizza bites are the ideal low-carb snack when the pizza craving strikes, or the delicious way to get more vegetables into diets of all ages.
Ginger Pork Lettuce WrapsWhen I make Asian-spiced lettuce wraps with lean ground pork, I remind my family they’re meant to be an appetizer—but maybe I should just call it supper. —Mary Kisinger, Medicine Hat, Alberta
Peanut Butter DipUpgrade your afternoon snack with this delicious cheesecake-like peanut butter dip. Serve it with any dipper, from apples to pretzels to veggie sticks.
Smoked Salmon New Potatoes Give twice-baked potatoes a rest this year and try these stuffed spuds. Smoked salmon and cream cheese blended with lemon juice and dill are simply piped into small red potatoes. Leftovers are even good with eggs for breakfast. —Taste of Home Test Kitchen
Flank Steak CrostiniThis recipe is perfect for gatherings, holidays, or as a special Sunday football snack. My kids love it and so do my friends and family. You can substitute butter for the olive oil, or any kind of steak for the flank steak. —Donna Evaro, Casper, Wyoming
Fresh Corn & Avocado DipI alter my sister's recipe by adding a finely chopped jalapeno pepper for a little heat. This tasty dip can be made ahead of time and refrigerated until serving. —Pat Roberts, Thornton, Ontario
Zesty Marinated ShrimpThese easy shrimp look impressive on a buffet table and taste even better! The zesty sauce has a wonderful spicy citrus flavor. I especially like this recipe because I can prepare it ahead of time. —Mary Jane Guest, Alamosa, Colorado
BBQ Chicken Pizza Roll-UpThese slices make a fab, filling snack with loads of sweet and tangy flavor. —Tracey Birch, Queen Creek, Arizona
Baked Pot Stickers with Dipping SauceTwisting these wonton wrappers like little candies makes them fuss-free, and the dipping sauce is packed with sweet heat. —Taylor Marsh, Algona, Iowa
Crab AppetizersThese crab appetizers are simple to assemble and very flavorful.
Roasted Eggplant SpreadBlack pepper and garlic perk up this out-of-the-ordinary spread that hits the spot on a crisp cracker or toasted bread slice. —Barbara McCalley, Allison Park, Pennsylvania.
Spicy Shrimp SalsaRadishes add a wonderful crunch to this colorful salsa that is also superb over grilled fish. There's just enough jalapeno to give flavor without much of the heat. —Mary Beth Relyea, Canastota, New York
Southwest Egg RollsModerately crispy with a rich and creamy filling, these semi-spicy appetizers taste like they’ve been fried. —Danielle Booth, Minneapolis, Minnesota
California RollMaking your own California sushi roll is surprisingly easy. You'll need a bamboo mat, sushi rice and nori sheets to get started, and with a bit of practice, you'll be a pro in no time.
Tzatziki Shrimp Cucumber RoundsI created this recipe with what I had on hand one night, and now it’s one of my husband’s favorites! The bacon-wrapped shrimp, garlicky sauce and burst of cool cuke flavor make this a crowd pleaser. —Shannon Rose Trelease, East Hampton, New York
Yogurt & Honey Fruit CupsA tasty combo of fresh fruit and creamy orange-kissed yogurt, this is guaranteed to disappear fast from your breakfast table. —Taste of Home Test Kitchen
Roast Beef Aioli BundlesDon't let these dainty bundles fool you. They're so perfectly balanced, everyone will gobble them up! —Taste of Home Test Kitchen
Double-Nut Stuffed FigsWe have a family member that has diabetes, so dessert can get tricky. These sweet, nutritious stuffed figs keep us all happy. —Bob Bailey, Columbus, Ohio
Fresh from the Garden WrapsWe moved into a house with a garden that needed tending. Using the herbs we found, we made these fresh-tastic wraps for our first dinner there. —Chris Bugher, Asheville, North Carolina
Greek Veggie TartletsThe mixture in this recipe was originally a salad I made after a trip to Greece. When my husband suggested I serve it in phyllo cups, it became my most-requested appetizer!—Radelle Knappenberger, Oviedo, Florida
Pork SatayThis easy pork satay recipe combines savory, sweet and spiced flavors with a rich peanut sauce. Whether you’re hosting or craving something special, this dish is sure to impress.
Mango Avocado SalsaMango avocado salsa takes your favorite chip dip and elevates it, thanks to the addition of sweet, tropical mango. You can double or quadruple this recipe to feed a crowd.
Makeover Stuffed Potato AppetizersWe barely noticed the difference in this lightened-up version of our favorite dish. We tried it with friends and loved it. —Sonya Labbe, West Hollywood, California
Baked WontonsThese baked wontons are filled with seasoned pork and turkey, then baked until crispy. They're easy to prepare in advance, and can be frozen for a convenient make-ahead appetizer or snack.
Dill DipBe prepared—you'll likely need to make a double batch of this delightful dill dip recipe. One batch is never enough when we have a get-together! It tastes fantastic with just about any vegetable, so you can use whatever you have on hand as a dipper. —Kathy Beldorth, Three Oaks, Michigan
Zucchini Pico de Gallo SalsaI love veggies and fresh ingredients this time of year. I make big bowls of this salsa, which we eat with pretty much everything in the summer when tomatoes are bountiful. My kids love it, though I leave out the jalapeno when making it for them. —Amy Gattuso, Madison Heights, Michigan
Homemade GuacamoleI always judge a Tex-Mex restaurant by its guacamole. And although it's simple to prepare, it can go wrong oh, so easily. I've spent many years perfecting mine, to the point where I think it's better than most restaurants. —Joan Hallford, North Richland Hills, Texas
Buffalo Chicken DipThis is the best Buffalo chicken dip recipe! Whenever I bring Buffalo dip to a tailgate or potluck, everyone asks for the recipe. —Peggy Foster, Florence, Kentucky
