7 Healthiest Chips to Satisfy Your Cravings Guilt-Free

The healthiest chips will improve nutrition while minimizing unhealthy fats and minerals that you should consume in moderation, like sodium. Chips made primarily from whole foods who are cooked, not friedmight be a good option. However, even snacks made from whole ingredients can still be high in starch, salt and fat, so it’s important to always check the nutritional value.

Kale is a leafy green considered a superfood because it’s packed with vitamins, minerals, and other heart-protecting nutrients. When cooked in chip form, it’s a crunchy and tasty way to enjoy a serving of vegetables on the go.

Kale chips are often seasoned with oil and salt, prepared with a spicy cashew mixture, or prepared with nutritional yeast for a vegan cheesy flavor. And even better: kale chips are usually baked, not fried.

One ounce (28 grams) of kale chips can provide:

• Calories: 130
• Protein: 6 grams (g)
• Total fat: 9g
• Carbohydrates: 10g
• Fiber: 3g
• Vitamin C: 27 milligrams (mg), or 45% of the daily value (DV)
• Vitamin B6: 0.2 g, or 12% of the DV.
• Vitamin A: 3500 IU, or 70% of the VQ.

Carrot chips are thinly sliced ​​carrots that are baked, dehydrated, or sometimes fried to achieve that classic crunch. You can make them at home or buy them packaged, often with added spices for added flavor. Since they’re mostly carrots, they’re a good source of fiber, about 3 grams per ounce, and are full of vitamin A, which protects your eyes. If you prefer a crispy chip but want to keep it healthy, consider air-fried versions.

Half a cup (30 grams) of carrot chips can provide:

• Calories: 150
• Protein: 1g
• Total fat: 6g
• Carbohydrates: 23g
• Fiber: 3g
• Sodium: 70 mg, or 3% of the DV
• Vitamin A: 2500 IU, or 50% of the DV

Apple chips can be simply flavored with spices like cinnamon and can be baked, freeze-dried, or dehydrated to become crispy instead of fried. They’re perfect for traveling and won’t go bad like a whole apple will over time. Just be sure to check the expiration date, as bagged chips can lose their fresh taste and crispness over time once opened.

Nearly an ounce (25 grams) of apple chips can provide:

• Calories: 100
• Protein: 1g
• Total fat: 0g
• Carbohydrates: 23g
• Fiber: 3g
• Sodium: 20 mg, or <1% of DV

Beets are root vegetables (vegetables that grow underground) that are packed with antioxidants, which are nutrients that protect your cells, keep you healthy, and give them their vibrant color.

Although you may find them baked and not fried, some beet chips are made with added sugars, like fructose, which can make them less healthy. So try looking for beet chips without added sugars.

One ounce (28 grams) of beet chips can provide:

• Calories: 165
• Protein: 3g
• Total fat:1g
• Carbohydrates: 13g
• Total sugars: 4g
• Fiber: 5g
• Sodium: 40 mg, or 2% of the DV
• Iron: 2.52 mg, or 14% of the DV

Lentils are packed with protein, B vitamins, and carbohydrates (carbohydrates). Carbohydrates are nutrients that help you feel full longer. A one-ounce serving of lentil chips is also a good source of fiber and protein.

Some brands of lentil chips contain higher amounts of potato or cornstarch, fat and sodium than others, which can make them less healthy and more similar to standard potato chips. For example, an ounce of regular chips contains about 160 calories, 10 grams of fat, 15 grams of carbohydrates, 135 grams of sodium, with only one gram of fiber and two grams of protein. To avoid this, be sure to read the nutrition label to determine if it is actually a healthier option.

One serving (28 chips) of healthier baked lentil chips can provide:

• Calories: 120
• Protein: 4 grams (g)
• Total fat: 3g
• Carbohydrates: 19g
• Fiber: 3g
• Sodium: 135 mg, or 6% of the daily intake (DI)

Black bean chips can be a healthier chip choice, especially if they are made with less flour and intact whole grains. An intact whole grain retains most of its nutrients and fiber, unlike refined flours, where the grain often loses the parts that give it its nutrients.

One ounce (28 grams) of black bean chips can provide:

• Calories: 160
• Protein: 4g
• Total fat: 6g
• Carbohydrates: 16g
• Fiber: 4g
• Sodium: 80 mg, or 3% of the DV

Sweet potatoes are packed with beneficial nutrients, carbohydrates and fiber. Freeze-drying sweet potatoes, rather than frying them, is beneficial because it retains all their nutrients, helps them last longer, and adds a satisfying crunch. Some brands may still contain additives, so be sure to check the nutritional information.

One ounce (28 grams) of freeze-dried sweet potato chips can provide:

• Calories: 100 calories
• Protein: 2 grams (g)
• Total fat: 0g
• Carbohydrates: 18g
• Fiber: 4g
• Potassium: 496 mg, or 11% of the DV

When shopping for healthier chips, consider ones that:

• Have more fiber: Look for chips with at least 3 grams of fiber per serving.
• Have more protein: Try to aim for at least 3 grams of protein in your chips.
• Have a short list of ingredients: Chips made with a few whole ingredients, like vegetables, a little oil and natural seasonings, may be healthier choices. However, you can find some that contain multiple ingredients, including seasonings, spices, and a variety of whole grains, nuts, and seeds, which still provide nutritional benefits.
• Are less treated: If chips are made with refined flours, you may not get much more fiber than a regular chip. The type of oil used can also make a difference. One ounce of highly processed banana chips made with coconut oil can contain up to eight grams of unhealthy fat.
• Are cooked and not fried: Try to avoid fried chips. Instead, opt for baked, dehydrated, air-fried or freeze-dried chips.