You don't have to sacrifice your favorite snacks while aiming to shed pounds. Today, the snack aisle offers an abundance of nutritious alternatives to satisfy your cravings without derailing your weight loss efforts. If you're someone who craves a savory and crunchy treat between meals, rejoice in the knowledge that there are numerous low-calorie, healthy chip options available to support your journey toward weight loss.
"There's a wide array of healthier chip options on the market now," notes Roxana Ehsani, MS, RD, CSSD, LDN. "When enjoyed in moderation and chosen wisely, they can still be incorporated into a balanced diet plan."
When seeking out healthy chip options, prioritize baked over fried varieties, those lower in calories, made from fruits or vegetables or containing higher fiber and protein content.
Emphasizing portion control is equally important. "Individual-size bags are excellent for managing portions," advises Cristina Flores, RD, LD, a registered dietitian with Top Nutrition Coaching.
With mindful selections and moderation, you can indulge in chips that align with your weight loss goals. Now, let's delve into our compilation of 20 recommended healthy chip options endorsed by registered dietitians. These selections are not only tasty but also nutritious, making them ideal companions on your journey towards improved health.
Continue reading to discover some of the healthiest chip options available.
1) WILDE Protein Chips
NUTRITION INFORMATION (PER 20-CHIP SERVING):
ENERGY: 170 Calories
FAT: 10 grams (Saturated Fat: 1 gram)
SODIUM: 270 milligrams
CARBOHYDRATES: 8 grams (Dietary Fiber: 2 grams, Sugars: Less than 1 gram)
PROTEIN: 10 grams
When you need a snack that satisfies your taste buds and provides a protein boost, consider reaching for WILDE Protein Chips. According to Lauren Manaker, MS, RDN, these chips offer a classic crispy texture akin to traditional potato chips, but with the added benefit of a substantial protein content.
Crafted from real chicken breast, egg whites, and bone broth, WILDE Protein Chips packs 10 grams of protein per serving. Manaker highlights the importance of protein consumption for enhancing satiety, potentially aiding in long-term calorie control and weight management goals. Additionally, she notes the exceptional taste of these chips, making them a delightful addition to any wholesome snack regimen.
2) Lay's Poppables Sea Salt & Vinegar
NUTRITION INFORMATION (PER 28-PIECE SERVING):
ENERGY: 140 Calories
FAT: 8 grams (Saturated Fat: 1 gram)
SODIUM: 220 milligrams
CARBOHYDRATES: 16 grams (Dietary Fiber: 1 gram, Sugars: 1 gram)
PROTEIN: 0 grams
Lay's Poppables Salt and Vinegar chips boast an explosion of flavor. According to Flores, these chips offer twice the volume per serving compared to regular Lay's Salt and Vinegar chips, while maintaining the same delightful taste. Despite their lower fiber and protein content, they stand out for their comparatively lower calorie and saturated fat levels compared to many other chip varieties available in the market.
3) Simply 7 Lentil Chips
NUTRITION INFORMATION (PER 1-OUNCE SERVING):
ENERGY: 140 Calories
FAT: 7 grams (Saturated Fat: 0.5 grams)
SODIUM: 210 milligrams
CARBOHYDRATES: 17 grams (Dietary Fiber: 1 gram, Sugars: 0 grams)
PROTEIN: 3 grams
Crafted with lentil powder, potato starch, and sunflower oil, Simply 7's Lentil Chips with Sea Salt offer a delectable, low-calorie option for satisfying salty cravings. Simply 7 products consistently provide trustworthy and nutritious snack choices, so don't hesitate to explore their other offerings such as Quinoa Chips or Kale Chips for a variety of wholesome snacking experiences.
4) Beanitos with Sea Salt
NUTRITION INFORMATION (PER 1-OUNCE SERVING):
ENERGY: 130 Calories
FAT: 7 grams (Saturated Fat: 0.5 grams)
SODIUM: 120 milligrams
CARBOHYDRATES: 15 grams (Dietary Fiber: 4 grams, Sugars: 1 gram)
PROTEIN: 4 grams
Crafted with beans, these wholesome chips naturally offer a generous amount of fiber.
"These chips not only boast delicious flavor but also pack a punch in fiber content," remarks Pankonin. "Fiber plays a crucial role in maintaining a healthy digestive tract and promotes a feeling of fullness throughout the day, potentially aiding in weight loss efforts."
5) Quest Chips Nacho Cheese
NUTRITION INFORMATION (PER 32-GRAM SERVING):
ENERGY: 150 Calories
FAT: 6 grams (Saturated Fat: 1.5 grams)
SODIUM: 330 milligrams
CARBOHYDRATES: 5 grams (Dietary Fiber: 1 gram, Sugars: 1 gram)
PROTEIN: 18 grams
Quest Tortilla Style Protein Chips not only satisfy your taste buds but also provide a substantial protein boost. According to Amber Pankonin, MS, RD, LMNT, CEC, registered dietitian, chef, and owner of the food blog Stirlist, these chips are loaded with protein and low in sugar and carbohydrates. This protein-rich, low-sugar combination can help keep you feeling fuller for longer, which is particularly beneficial for those aiming for weight loss.
6) Siete Sea Salt Grain Free Tortilla Chips
NUTRITION INFORMATION (PER 1-OUNCE SERVING):
ENERGY: 130 Calories
FAT: 7 grams (Saturated Fat: 1 gram)
SODIUM: 150 milligrams
CARBOHYDRATES: 20 grams (Dietary Fiber: 3 grams, Sugars: 1 gram)
PROTEIN: 1 gram
These tortilla chips make an ideal accompaniment for salsa, boasting a notable fiber content. Ehsani highlights, "Siete Chips provide 3 grams of fiber, a rarity in the realm of chips. It's always beneficial to prioritize fiber content in snack choices, as higher fiber content tends to impart greater satiety, reducing the likelihood of overindulging on the chips or other foods later in the day."
7) Brad's Crunchy Kale Original
NUTRITION INFORMATION (PER 1-OUNCE SERVING):
ENERGY: 70 Calories
FAT: 5 grams (Saturated Fat: 0 grams)
SODIUM: 210 milligrams
CARBOHYDRATES: 6 grams (Dietary Fiber: 2 grams, Sugars: 1 gram)
PROTEIN: 3 grams
Kale chips stand out as an excellent choice for those aiming for weight loss due to their low-calorie profile.
"Don't dismiss them without giving them a try," advises Ehsani. "These chips boast significant nutritional value, providing 130% of your daily value of vitamin K, 30% of your daily value of vitamin C, and 15% of your daily value of vitamin A. Furthermore, each bag contains a substantial amount of real vegetables, equivalent to half a pound. With just 70 calories per serving, they are perfectly suited for weight loss."
8) Sun Chips Garden Salsa
NUTRITION INFORMATION (PER 15-CHIP SERVING):
ENERGY: 140 Calories
FAT: 6 grams (Saturated Fat: 0.5 grams)
SODIUM: 140 milligrams
CARBOHYDRATES: 19 grams (Dietary Fiber: 2 grams, Sugars: 2 grams)
PROTEIN: 2 grams
Renowned for their satisfying crunch, Sun Chips, particularly the Garden Salsa variety, hold a special place in Flores' favorites.
"At just 140 calories, these chips pack a punch of flavor while offering 2 grams each of protein and fiber," notes Flores. "This balanced combination may contribute to prolonged satiety, keeping hunger at bay for longer periods."
9) Harvest Snaps Crisps
NUTRITION INFORMATION (PER 1-OUNCE SERVING):
ENERGY: 130 Calories
FAT: 5 grams (Saturated Fat: 0 grams)
SODIUM: 75 milligrams
CARBOHYDRATES: 16 grams (Dietary Fiber: 4 grams, Sugars: 0 grams)
PROTEIN: 5 grams
Green peas offer a delightful alternative in chip form, presenting a healthy snack option.
"These nutritious chips, derived from green peas, are characterized by their low-calorie content, minimal sodium, and high fiber," remarks Pankonin. "Moreover, they provide 200 milligrams of potassium per serving, beneficial for maintaining healthy blood pressure levels. Opting for foods low in salt and rich in potassium can aid in reducing fluid retention, thus facilitating weight loss efforts."
10) Food Should Taste Good Multigrain Tortilla Chips
NUTRITION INFORMATION (PER 1-OUNCE SERVING):
ENERGY: 140 Calories
FAT: 7 grams (Saturated Fat: 0.5 grams)
SODIUM: 75 milligrams
CARBOHYDRATES: 17 grams (Dietary Fiber: 2 grams, Sugars: 0 grams)
PROTEIN: 2 grams
These tortilla chips offer a unique twist on the traditional corn variety.
"When it comes to food, taste matters, and these chips excel in flavor. Crafted from a blend of gluten-free grains, they're an excellent choice for those steering clear of gluten due to conditions like Celiac disease," notes Flores. "With 2 grams of fiber and 2 grams of protein, these chips can help keep hunger at bay. For added nutritional benefits, pair them with guacamole for a delightful snack."
11) PopCorners Sea Salt
NUTRITION INFORMATION (PER 21-CHIP SERVING):
ENERGY: 120 Calories
FAT: 2.5 grams (Saturated Fat: 0 grams)
SODIUM: 190 milligrams
CARBOHYDRATES: 23 grams (Dietary Fiber: Less than 1 gram, Sugars: 0 grams)
PROTEIN: 2 grams
When it comes to weight loss, opting for baked chips like PopCorners can be a smart choice.
"These chips undergo baking instead of frying and are crafted from simple ingredients including yellow corn, sunflower oil, and sea salt," explains Flores. "At just 120 calories, they offer a satisfying crunch, bursting with flavor. Enjoy them on their own or pair them with your favorite dip for a delightful snacking experience."
12) From the Ground Up Cauliflower Tortilla Chips
NUTRITION INFORMATION (PER 10-CHIP SERVING):
ENERGY: 140 Calories
FAT: 7 grams (Saturated Fat: 1 gram)
SODIUM: 135 milligrams
CARBOHYDRATES: 19 grams (Dietary Fiber: 2 grams, Sugars: 1 gram)
PROTEIN: 1 gram
Cauliflower presents another fantastic option for creating nutritious chips.
"These chips not only boast a low-calorie count but also feature a medley of other vegetables like carrots and broccoli, alongside the cauliflower," remarks Pankonin. "Opting for snacks rich in nutrients like these can help fulfill vitamin and mineral requirements, which is particularly important when aiming for weight loss."
13) HIPPEAS Chips
NUTRITION INFORMATION (PER 9-CHIP SERVING):
ENERGY: 140 Calories
FAT: 7 grams (Saturated Fat: 0.5 grams)
SODIUM: 210 milligrams
CARBOHYDRATES: 16 grams (Dietary Fiber: 3 grams, Sugars: 1 gram)
PROTEIN: 3 grams
Chickpeas, also known as garbanzo beans, enrich these chips with added fiber and protein.
"These chips are crafted with chickpea flour, resulting in a remarkable 3 grams of fiber and 3 grams of protein per serving," explains Ehsani. "The combination of protein and fiber contributes to prolonged satiety, aiding in weight loss efforts. It's also an excellent way to incorporate legumes into your diet."
14) Off The Eaten Path Veggie Crisps
NUTRITION INFORMATION (PER 15-PIECE SERVING):
ENERGY: 130 Calories
FAT: 5 grams (Saturated Fat: 0 grams)
SODIUM: 140 milligrams
CARBOHYDRATES: 19 grams (Dietary Fiber: 3 grams, Sugars: 1 gram)
PROTEIN: 3 grams
When chips are crafted from a blend of rice, peas, and black beans, you can expect a nutrient-rich snack, making Off The Eaten Path's veggie chips a standout choice.
"These nutritious chips provide 3 grams of fiber and 19 grams of carbohydrates per serving," highlights Pankonin. "Carbohydrates play a vital role in fueling workouts and sustaining healthy activity levels throughout the day." Additionally, with their relatively low-calorie content and 3 grams of protein, these chips can aid in meeting your protein requirements without compromising your calorie deficit.
15) Jackson's Sea Salt Sweet Potato with Avocado Oil
NUTRITION INFORMATION (PER 1-OUNCE SERVING):
ENERGY: 150 Calories
FAT: 9 grams (Saturated Fat: 1 gram)
SODIUM: 150 milligrams
CARBOHYDRATES: 16 grams (Dietary Fiber: 2 grams, Sugars: 3 grams)
PROTEIN: 1 gram
Experience the delightful sweetness of sweet potatoes in these crunchy chips.
"Crafted with just three simple ingredients—sweet potatoes, avocado oil, and sea salt—these chips offer a delicious snacking experience," remarks Ehsani. "Their natural sweetness, devoid of added sugars, satisfies cravings for sweet and savory flavors. Moreover, they're cooked in heart-healthy avocado oil, rich in monounsaturated fats."
16) Food Should Taste Good Black Bean
NUTRITION INFORMATION (PER 1-OUNCE):
ENERGY: 130 Calories
FAT: 6 grams (Saturated Fat: 0.5 grams)
SODIUM: 80 milligrams
CARBOHYDRATES: 16 grams (Dietary Fiber: 4 grams, Sugars: 0 grams)
PROTEIN: 4 grams
Indulge in the delightful crunch of these potato-free chips from Food Should Taste Good, offering a delectable and healthy snacking option.
"Crafted with a blend of black beans, corn, flax seed, sesame seeds, and sunflower seeds, these chips boast a nutrient-dense composition," notes Ehsani. "With an impressive 4 grams each of fiber and protein, these chips are essential additions to meals and snacks alike. Both fiber and protein play crucial roles in promoting prolonged satiety, aiding in portion control and preventing overeating."
17) BARE Crispy Red Apple Chips
NUTRITION INFORMATION (PER 2/3 CUP SERVING):
ENERGY: 110 Calories
FAT: 0 grams (Saturated Fat: 0 grams)
SODIUM: 0 milligrams
CARBOHYDRATES: 27 grams (Dietary Fiber: 4 grams, Sugars: 20 grams)
PROTEIN: 0 grams
While potato chips may dominate the snack aisle, there are alternative options available for those seeking a satisfying crunch. BARE chips, for instance, are crafted from real fruit rather than potatoes and are never fried.
"These chips offer a delightful crunch while also contributing to your daily fruit intake—a welcome addition considering that only about 10% of Americans meet their recommended daily fruit quota," remarks Manaker.
With just over 100 calories per serving and providing 4 grams of fiber, these fruit chips are an excellent choice for weight-conscious individuals. Research indicates a significant association between increased fiber consumption and weight loss.
Choose from a variety of fruits such as apples, bananas, coconut, or pineapple, and indulge in a deliciously crunchy snack that's also packed with nutrition.
18) Snacklins Barbecue Chips
NUTRITION INFORMATION (PER 1-OUNCE SERVING):
ENERGY: 100 Calories
FAT: 4.5 grams (Saturated Fat: 0 grams)
SODIUM: 95 milligrams
CARBOHYDRATES: 16 grams (Dietary Fiber: 0 grams, Sugars: 0 grams)
PROTEIN: 0 grams
Snacklins Barbecue Chips are a guilt-free indulgence at just 100 calories per serving, catering to various dietary preferences as they are fully vegan, gluten-free, soy-free, dairy-free, and nut-free.
Crafted from yuca, mushrooms, and sunflower oil, these chips offer a satisfyingly crunchy texture without compromising your health goals. While they may not provide nutrients like fiber and protein for increased satiety, their low-calorie and low-fat content allows you to enjoy a savory snack without exceeding your daily caloric intake.
19) Root Foods Tomato Chips
NUTRITION INFORMATION (PER 1-OUNCE SERVING):
ENERGY: 120 Calories
FAT: 6 grams (Saturated Fat: 1 gram)
SODIUM: 15 milligrams
CARBOHYDRATES: 13 grams (Dietary Fiber: 5 grams, Sugars: 6 grams)
PROTEIN: 2 grams
Root Tomato Chips present a delightful and nutritious option for those focused on weight loss.
"These hand-cut chips are a natural delight, rich in nutrients and plant compounds such as lycopene," explains Manaker. "Crafted with only four ingredients and not deep-fried like traditional chips, they also cater to gluten-free diets."
With their low-calorie count and 5 grams of fiber per serving, these tomato chips not only help keep your calorie intake in check but also contribute to increased satiety compared to traditional potato chips.
20) Crispy Bites Zucchini Chips
NUTRITION INFORMATION (PER SERVING):
ENERGY: 10 Calories
FAT: 1 gram (Saturated Fat: 0 grams)
SODIUM: 200 milligrams
CARBOHYDRATES: 6 grams (Dietary Fiber: 2 grams, Sugars: 4 grams)
PROTEIN: 2 grams
When cravings strike for a satisfyingly crunchy and salty snack between meals or as a sandwich accompaniment, Crispy Bites' Zucchini Chips fit the bill perfectly. Crafted solely from zucchini slices and seasoned with sea salt, these chips boast a mere 10 calories per serving while delivering a noteworthy 2 grams of fiber!