Knowing the difference between good and bad chips is crucial for making healthier snack choices that support your long-term well-being. Many chips are high in unhealthy fats, excessive sodium, and artificial additives, which can contribute to weight gain, high blood pressure, heart disease, and other chronic health issues when consumed regularly. On the other hand, healthier chips made with natural, minimally processed ingredients and healthier oils provide more nutritional benefits, like fiber, vitamins, and healthy fats, without the negative effects of excessive salt and artificial chemicals. By understanding these differences, you can enjoy snacks without compromising your health, ensuring you’re making choices that align with your dietary goals and promote better overall health.
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How We Decide
The distinction between “bad” and “good” chips largely hinges on their nutritional content, ingredient quality, and processing methods. “Bad” chips are often laden with unhealthy fats, particularly trans fats and saturated fats, which can elevate bad cholesterol (LDL) levels while lowering good cholesterol (HDL). This imbalance increases the risk of heart disease, stroke, and obesity. These chips also tend to be high in empty calories, offering little nutritional value beyond fats and sugars. Excessive sodium is another hallmark of unhealthy chips, with many brands containing more salt than recommended for daily intake. High sodium levels contribute to high blood pressure (hypertension), fluid retention, and long-term kidney and cardiovascular damage. Additionally, “bad” chips often include artificial additives like flavor enhancers, preservatives, and artificial colors, which may have adverse health effects, including allergies, digestive issues, and behavioral problems like hyperactivity in children. Many of these chips are also made from highly processed ingredients, such as refined corn or potatoes, which lack the nutritional density of whole foods and often contain added sugars and artificial flavorings.
In contrast, “good” chips stand out for their use of healthier oils, such as avocado oil, coconut oil, and sunflower oil, which are rich in beneficial monounsaturated and polyunsaturated fats that promote heart health. These oils are less likely to contain harmful trans fats, which are typically found in chips fried with hydrogenated oils. Good chips also prioritize natural, simple ingredients, often made from whole foods like sweet potatoes, root vegetables, or legumes like black beans. This means they retain more nutrients like fiber, vitamins, and minerals, which are typically lost in the processing of unhealthy chips. Additionally, these chips are usually baked, popped, or air-fried rather than deep-fried, significantly reducing their fat content and making them a lighter, healthier snack. Many “good” chips also have lower sodium levels, helping to mitigate the risks associated with excessive salt intake. With minimal processing and fewer additives, these chips offer a more wholesome, nutrient-dense option that supports overall health and well-being.
Unhealthy
- Takis Waves Fuego Potato Chips
Takis Waves Fuego Potato Chips are notorious for their high calorie and fat content, which can contribute to weight gain and increase the risk of cardiovascular diseases. These chips are also extremely high in sodium, which, when consumed excessively, can lead to hypertension (high blood pressure), a major risk factor for heart disease and stroke. Additionally, Takis contain artificial flavors and colors that may have negative long-term health effects, with some studies linking them to hyperactivity and other behavioral issues in children. - Doritos Nacho Cheese
Doritos Nacho Cheese chips are loaded with unhealthy fats, which contribute to elevated cholesterol levels and an increased risk of heart disease. They are also very high in sodium, which can lead to high blood pressure and potentially cause kidney and cardiovascular problems over time. Furthermore, these chips contain artificial ingredients, including preservatives and flavor enhancers, which may negatively impact overall health, including gut health and the immune system. - Pringles Original
Pringles Original chips are known for their high fat content, which includes trans fats, a particularly harmful type of fat that can increase bad cholesterol levels while decreasing good cholesterol. With high sodium levels, these chips can cause fluid retention and high blood pressure, further contributing to heart disease. Additionally, the artificial flavors in Pringles can contribute to an unhealthy diet by promoting overeating and potentially causing long-term health issues. - Fritos Original Corn Chips
Fritos Original Corn Chips are very high in both fat and calories, which contribute to unhealthy weight gain. These chips also contain a high level of sodium, which can raise blood pressure and contribute to heart disease. Made from processed corn and various additives, Fritos are not a natural food source and are lacking in essential nutrients, making them a poor choice for those seeking a healthy snack. - Lay’s Classic Potato Chips
Lay’s Classic Potato Chips, while delicious, are laden with unhealthy fats and calories, making them a poor choice for those trying to maintain a healthy weight. With high sodium levels, these chips can raise the risk of developing high blood pressure and other cardiovascular problems. Although they contain fewer additives compared to some other chips, the high levels of fat and sodium still make them an unhealthy option. - Cheetos Flamin’ Hot Crunchy
Cheetos Flamin’ Hot Crunchy chips are extremely high in both calories and unhealthy fats, which can lead to weight gain and associated health problems. Their high sodium content can lead to hypertension, and excessive sodium intake is also linked to kidney damage and heart disease. In addition, the artificial flavors and colors in Cheetos may cause adverse health effects, including digestive issues and hyperactivity. - Ruffles Cheddar and Sour Cream
Ruffles Cheddar and Sour Cream chips are packed with unhealthy fats and calories, which can contribute to obesity and heart disease. Their high sodium content is another health concern, as excessive salt intake is associated with hypertension and an increased risk of stroke. These chips also contain preservatives and artificial flavors, which can negatively impact the body’s immune and digestive systems. - Pringles Sour Cream and Onion
Pringles Sour Cream and Onion chips share many of the same issues as their original counterparts, including high fat and calorie content. The excessive sodium levels in these chips can lead to high blood pressure, while the artificial flavors and colors may contribute to unhealthy eating habits and potential long-term health risks. - Lay’s Poppables Sea Salt Potato Snacks
Despite being marketed as a light snack, Lay’s Poppables Sea Salt Potato Snacks are high in calories and fat, contributing to weight gain and other health issues. These chips also contain high levels of sodium, which can increase the risk of developing hypertension and heart disease. While they contain fewer additives, the overall nutritional profile still makes them an unhealthy choice for regular consumption. - Tostitos Scoops! Original
Tostitos Scoops! Original chips are high in both fat and calories, which can contribute to unhealthy weight gain. The sodium content is also concerning, as excessive intake can lead to high blood pressure and heart disease. Like many other chips, Tostitos are made from processed corn, which lacks the nutritional value of whole, unprocessed foods. - Funyuns Onion Rings
Funyuns Onion Rings are high in both fat and calories, which can contribute to weight gain and other health issues such as diabetes and heart disease. With high sodium content, they can also elevate blood pressure, increasing the risk of cardiovascular disease. Additionally, they contain artificial flavors and colors, which may have negative health effects when consumed in large quantities. - Lay’s BBQ Potato Chips
Lay’s BBQ Potato Chips are another example of an unhealthy snack that is high in calories and unhealthy fats. These chips also contain a large amount of sodium, which can cause high blood pressure and increase the risk of heart disease. The artificial flavors and preservatives in the chips can contribute to digestive problems and may have a long-term negative impact on overall health. - Pringles Cheddar Cheese
Pringles Cheddar Cheese chips are loaded with unhealthy fats and excessive sodium, both of which are linked to heart disease, high blood pressure, and other chronic conditions. The artificial flavors and preservatives can also be harmful to the body, as they may disrupt hormone balance and lead to other health problems when consumed regularly. - Herr’s Loaded Bacon and Cheddar Wavy Potato Chips
Herr’s Loaded Bacon and Cheddar chips are high in both fat and calories, which can contribute to unhealthy weight gain and an increased risk of heart disease. The chips also have a high sodium content, which can elevate blood pressure and increase the risk of stroke and kidney problems. The artificial ingredients in these chips further compromise their nutritional value. - Lay’s Salt and Vinegar Potato Chips
Lay’s Salt and Vinegar chips are another example of a snack that is high in unhealthy fats and calories. The excessive sodium content in these chips can lead to high blood pressure and increase the risk of heart disease. Despite having fewer additives, the high fat and sodium content make these chips an unhealthy choice. - Doritos Cool Ranch
Doritos Cool Ranch chips are packed with unhealthy fats and calories, which can contribute to weight gain and elevate the risk of cardiovascular disease. Like many other chips, they are high in sodium, which can raise blood pressure and cause fluid retention. The artificial flavors and preservatives used in these chips also make them a less-than-ideal choice for those seeking healthier snack options. - Cheetos Puffs
Cheetos Puffs are high in fat and calories, which can lead to weight gain and an increased risk of health problems like diabetes and heart disease. The excessive sodium content in these chips can also lead to high blood pressure. Additionally, Cheetos Puffs contain artificial flavors and colors, which may contribute to behavioral issues, particularly in children. - Lay’s Sour Cream and Onion
Lay’s Sour Cream and Onion chips are loaded with unhealthy fats and sodium, which can contribute to weight gain and high blood pressure. Like many other chips, they also contain artificial flavors and preservatives, which may have a negative effect on overall health, especially with regular consumption. - Ruffles Original Potato Chips
Ruffles Original Potato Chips are high in fat and calories, contributing to weight gain and other health problems like high cholesterol. Their high sodium content can also increase the risk of hypertension and cardiovascular issues. Although they have minimal additives, the unhealthy fats and sodium levels still make them a poor snack choice. - Pringles Original Stix
Pringles Original Stix share many of the same concerns as the original Pringles chips, with high fat and calorie content that can contribute to unhealthy weight gain. The high sodium levels can also cause high blood pressure, and the artificial ingredients can have long-term adverse effects on health. - Tostitos Blue Corn Tortilla Chips
Tostitos Blue Corn Tortilla Chips are high in both calories and unhealthy fats, which can contribute to weight gain and cardiovascular disease. With excessive sodium levels, they can also cause high blood pressure. These chips are made from processed corn, which lacks the nutritional value of whole, unprocessed foods. - Lay’s Wavy Original Potato Chips
Lay’s Wavy Original Potato Chips are similar to their classic counterparts, with high fat and calorie content that can lead to weight gain and health issues. They also have high sodium levels, which can increase the risk of hypertension and heart disease. Despite minimal additives, the high fat and sodium content make them an unhealthy option. - Pringles Loaded Bacon and Cheddar Potato Chips
Pringles Loaded Bacon and Cheddar chips are high in unhealthy fats and sodium, contributing to weight gain and high blood pressure. They also contain artificial preservatives and flavors, which can have negative long-term health effects, especially when consumed frequently. - Lay’s Classic Potato Chips
Lay’s Classic Potato Chips are high in both fats and calories, making them a poor snack choice for those seeking to maintain a healthy weight. With high sodium levels, they can increase the risk of hypertension and heart disease. Although they contain fewer additives, the overall nutritional profile still makes them an unhealthy option. - Cheetos Crunchy
Cheetos Crunchy chips are high in fat and calories, which can lead to unhealthy weight gain and an increased risk of heart disease. The high sodium content also raises concerns about elevated blood pressure and the potential for heart-related issues. The artificial colors and flavors further reduce the nutritional value of this snack.
Healthy Chips
- Jackson’s Sweet Potato Chips
Jackson’s Sweet Potato Chips are a much healthier option compared to typical snack chips. They are made with avocado oil, which is rich in healthy monounsaturated fats, promoting heart health and reducing inflammation. These chips are made from non-GMO sweet potatoes, providing natural sweetness and a boost of vitamins like vitamin A, which is essential for eye health. Additionally, they have lower sodium levels than most chips, helping to prevent the negative effects of excessive salt intake, such as high blood pressure. - Good Health Avocado Oil Chips
Good Health Avocado Oil Chips are made with high-quality avocado oil, which is a great source of healthy fats that can help improve cholesterol levels and reduce inflammation. These chips contain simple ingredients, with non-GMO potatoes and sea salt, ensuring a healthier snack with fewer additives. There are no artificial additives, preservatives, or flavors, making them a cleaner, more natural option for those conscious of their diet. - Terra Exotic Vegetable Chips
Terra Exotic Vegetable Chips offer a colorful, nutrient-dense alternative to traditional chips. Made from a variety of root vegetables like beets, parsnips, and sweet potatoes, these chips are a rich source of vitamins and minerals. They are often baked instead of fried, reducing unhealthy fat content while maintaining their crunch. These chips are a great way to add more vegetables to your diet while enjoying a snack that’s lower in fat and calories compared to regular chips. - Food Should Taste Good Sweet Potato Tortilla Chips
Food Should Taste Good Sweet Potato Tortilla Chips use simple ingredients, such as sweet potatoes, corn, and healthy oils. These chips are minimalistically processed, containing fewer artificial additives, preservatives, and flavor enhancers. Sweet potatoes are nutrient-rich, providing fiber and antioxidants, which are beneficial for digestive health and overall wellness. This snack offers a great alternative to conventional chips, providing nutritional benefits without sacrificing taste. - Trader Joe’s Vegetable Root Chips
Trader Joe’s Vegetable Root Chips are made from a variety of root vegetables, offering a colorful and flavorful snack. They are often baked, not fried, which reduces unhealthy fat content. With minimal processing and natural ingredients, these chips provide a healthier option for those looking to avoid artificial additives and preservatives. Their blend of vegetables also contributes to a good source of fiber, helping to support digestion and overall health. - Kettle Brand Baked Potato Chips
Kettle Brand Baked Potato Chips are made from whole potatoes and natural seasonings. The key difference is that they are baked rather than fried, reducing the fat content significantly while still offering the satisfying crunch of traditional chips. These chips are free from artificial additives, and with a simple, natural ingredient list, they provide a cleaner, healthier snack option. - Late July Organic Snack Chips
Late July Organic Snack Chips are made from organic corn and seasoned with natural spices. They use healthier oils, such as sunflower oil, which is lower in saturated fats and rich in healthier unsaturated fats. These chips are free from artificial additives and preservatives, making them a healthier choice for those looking for a snack without unnecessary chemicals. The organic ingredients also ensure that you’re avoiding genetically modified organisms (GMOs). - Boulder Canyon Simply Guiltless Tortilla Chips
Boulder Canyon Simply Guiltless Tortilla Chips are made with non-GMO ingredients and have fewer artificial preservatives. These chips are often baked, reducing unhealthy fat content while maintaining a satisfying texture. The use of healthier oils like sunflower or safflower oil also provides a better balance of fats for heart health. - Beanitos Black Bean Chips
Beanitos Black Bean Chips are a great alternative for anyone looking for a healthier, plant-based chip. Made from black beans, these chips are rich in fiber and protein, which are essential for maintaining muscle mass and promoting digestive health. They are free from artificial additives, preservatives, and flavors, making them a nutritious and wholesome snack option. - Siete Sea Salt Tortilla Chips
Siete Sea Salt Tortilla Chips are grain-free, made from cassava flour, which makes them suitable for those following paleo or grain-free diets. They are cooked in avocado oil, a source of healthy monounsaturated fats. With simple, natural ingredients, these chips are a healthier choice, containing no artificial additives or preservatives, and are a good source of fiber. - RW Garcia Sweet Potato Chips
RW Garcia Sweet Potato Chips are made with simple, natural ingredients, including sweet potatoes and healthy oils. These chips are free from artificial additives, preservatives, and colors. With lower sodium levels compared to conventional chips, they help to avoid the negative effects of excessive salt intake, such as high blood pressure. - Simple Mills Almond Flour Crackers
Simple Mills Almond Flour Crackers are made with almond flour and other whole food ingredients. These crackers are gluten-free, making them a good choice for people with sensitivities to gluten. Almond flour is rich in healthy fats, fiber, and protein, which can help support satiety and blood sugar control. They are free from refined grains, preservatives, and artificial ingredients, providing a nutrient-dense alternative to traditional crackers or chips. - Popchips Potato Chips
Popchips Potato Chips are air-popped rather than fried, which results in a snack with significantly lower fat and calorie content compared to traditional chips. These chips are also made with simple, non-GMO ingredients, and they use sunflower oil, a healthier option compared to the refined oils often used in conventional chips. They are low in saturated fat, making them a better choice for heart health. - Chips by My Friend’s Kitchen
These chips are made from sprouted grains like quinoa and brown rice, providing a higher level of protein, fiber, and essential nutrients compared to chips made from refined grains. The sprouting process can also increase the availability of antioxidants and minerals, making these chips a more nutrient-dense option. They are non-GMO, gluten-free, and have no added sugars or artificial preservatives. - TERRA Plantain Chips
TERRA Plantain Chips are made from sliced plantains, which are a nutrient-dense alternative to regular potatoes. Plantains are a good source of fiber, vitamins A and C, and potassium—all of which are beneficial for digestion, immune health, and heart health. These chips are typically baked or lightly fried in healthier oils like avocado oil or coconut oil, making them lower in unhealthy fats compared to conventional chips. - LesserEvil Paleo Puffs
LesserEvil Paleo Puffs are made from organic ingredients such as cassava flour, coconut flour, and chickpea flour, making them a great choice for those following a paleo or grain-free diet. They are cooked in coconut oil, which provides healthy fats that support brain health and reduce inflammation. These puffs are free from artificial ingredients, preservatives, and refined sugars, making them a cleaner option for snacking. - Gardein Veggie Crisps
Gardein Veggie Crisps are made from a variety of vegetables, including carrots, sweet potatoes, and spinach, offering a colorful and nutrient-packed snack. These crisps are baked rather than fried, making them lower in fat. They are also non-GMO and free from artificial additives. With a good amount of fiber and antioxidants, these veggie crisps are an excellent way to enjoy a nutritious snack. - Late July Organic Multigrain Tortilla Chips
These chips are made from a blend of organic corn, quinoa, and flax seeds, providing a better balance of protein, fiber, and healthy fats compared to traditional tortilla chips. The addition of quinoa and flax seeds helps improve the nutritional profile, offering benefits for digestion and heart health. They are cooked in sunflower oil, which is lower in unhealthy saturated fats, and are free from artificial additives and preservatives. - Bare Apple Chips
Bare Apple Chips are made from simply sliced apples, with no added sugars, preservatives, or artificial flavors. The apples are baked, not fried, so they retain their natural nutrients like fiber and vitamin C. They provide a sweet, crunchy alternative to traditional chips, and their fiber content helps support digestion and regulate blood sugar levels. - Deep River Snacks Kettle Cooked Potato Chips
Deep River Snacks offers a line of kettle-cooked chips made from non-GMO potatoes and seasoned with simple ingredients like sea salt and olive oil. These chips are lower in sodium compared to many conventional brands, and they use healthy oils that contain beneficial fats. Their simple, wholesome ingredient list and minimal processing make them a healthier option for those looking for a satisfying snack. - Wildbrine Kimchi Chips
Wildbrine Kimchi Chips are made from fermented vegetables like cabbage and radishes, giving them a unique flavor that also delivers probiotics—beneficial bacteria that support gut health. They are often baked rather than fried, reducing unhealthy fat content. These chips are a great source of fiber and vitamins while offering a crunchy, flavorful alternative to conventional chips. - Sensible Portions Garden Veggie Straws
Sensible Portions Veggie Straws are made from a blend of vegetables such as spinach, tomato, and potato, providing a slightly more nutrient-dense alternative to regular chips. These veggie straws are made with non-GMO ingredients and contain no artificial additives. They are baked and contain a moderate amount of sodium, making them a good choice for those looking for a lighter snack. - Seapoint Farms Dry Roasted Edamame
While not technically chips, Seapoint Farms Dry Roasted Edamame are an excellent crunchy snack that provides high-quality protein, fiber, and a variety of essential minerals. These edamame are roasted, not fried, and seasoned with just a touch of sea salt. With a rich content of plant-based protein and antioxidants, these offer a much healthier alternative to traditional chips. - Quest Protein Chips
Quest Protein Chips are an excellent choice for those looking for a high-protein, low-carb snack. These chips are made with whey protein isolate, which is easily absorbed by the body, and they provide a decent amount of fiber to support digestion. They are gluten-free, low in sugar, and contain no artificial colors or flavors, making them a solid option for anyone on a high-protein diet. - Simple Mills Veggie Crackers
These crackers are made from almond flour and a variety of vegetables, providing a nutrient-dense option for those looking for a healthy snack. They are gluten-free, grain-free, and contain no artificial ingredients. These crackers are rich in healthy fats, fiber, and antioxidants, supporting digestive health, heart health, and overall wellness.
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