Best Healthy Chips: 12 Dietitian-Backed Picks
Discover the top nutritionist-approved healthy chips that deliver crunch without the guilt or empty calories.
Chips have a well-deserved reputation as junk food, but the “healthier” chip aisle has exploded with options promising everything from fewer calories to more protein and even vegetable-based crunch. But are any of them actually good for you?
Our team of registered dietitians taste-tested more than 50 popular healthy chips—from lentil chips and chickpea puffs to veggie crisps and protein-packed pita chips—to find options that actually deliver on nutrition without sacrificing flavor. We evaluated them based on ingredient quality, sodium content, fiber, protein, and of course, taste.
The result? Twelve standouts that give you guilt-free crunch. Whether you’re watching sodium, seeking more protein, or following keto, there’s a chip here for you.
How We Tested and Selected the Best Healthy Chips
To determine the best healthy chips, our registered dietitians followed a rigorous testing protocol:
- Ingredient Analysis: Prioritized chips made with whole food ingredients (beans, vegetables, nuts, seeds) over refined potato flour or processed veggie powders.
- Nutritional Profile: Targeted options with at least 3g fiber and/or 3g protein per serving, under 200mg sodium, and less than 150 calories.
- Taste Test: Five dietitians blind-tasted chips for flavor, texture, and “eat-the-whole-bag” appeal on a 1-10 scale.
- Sodium Check: Eliminated options exceeding 25% daily sodium value per serving (575mg).
- Dietary Inclusivity: Included gluten-free, grain-free, keto, and vegan options.
Chips scoring 8+ on taste with strong nutrition earned a spot. Here are the winners, ranked by overall performance.
1. Best Overall: Simply7 Lentil Chips
Why They Won: These lentil-based chips deliver 4g protein and 3g fiber per serving with just 110 calories and 115mg sodium. The lentil base provides plant-based nutrition without fake veggie powders.
| Nutrition (per 1oz serving) | Value |
|---|---|
| Calories | 110 |
| Fat | 3g |
| Sodium | 115mg |
| Carbs | 18g |
| Fiber | 3g |
| Protein | 4g |
Flavor Notes: Sea salt, jalape f1o, and nacho cheese all scored 9/10. Perfect crunch mimics traditional chips.
2. Best Veggie Chips: Rhythm Kale Chips
Real kale leaves baked into crispy chips—no powders. Provides legit veggie nutrition with 2g fiber and vitamins A, C, K from actual kale.
- Calories: 80 per serving
- Sodium: 90mg
- Key Nutrients: Vitamin K (80% DV), vitamin A (25% DV)
- Best Flavor: Sea salt
3. Best Protein Chips: Quest Protein Chips
Packed with 18g protein per bag from milk protein isolate. Ideal post-workout or when you need staying power.
Nutrition Highlights:
- 18g protein, 4g fiber, 1g sugar
- Gluten-free, keto-friendly
- Nacho cheese flavor tastes shockingly like Doritos
4. Best Grain-Free: Siete Grain-Free Tortilla Chips
Made from cassava flour, avocado oil. Paleo, grain-free, gluten-free perfection for restricted diets.
5. Best Puffs: Hippeas Chickpea Puffs
Light-as-air chickpea puffs with 3g protein, 90 calories. Vegan, gluten-free, and dangerously addictive.
6. Best Sweet Potato Chips: Jackson’s Sweet Potato Chips
Honest-to-goodness sliced sweet potatoes fried in avocado oil. 2g fiber, vitamin A powerhouse.
7. Best Popcorn Chips: Popchips Sea Salt
Popped—not fried—potato chips with 4g fiber, 120 calories. Half the fat of regular chips.
8. Best Lentil Chips Runner-Up: Biena Chickpea Puffs
Crunchy roasted chickpeas turned into puffs. 6g protein, 4g fiber per serving.
9. Best Keto: Quest Keto Chips
Just 4g net carbs, 17g fat, 11g protein. Perfect for low-carb lifestyles.
10. Best Bean Chips: Beanitos Black Bean Chips
7g protein, 5g fiber from whole black beans. Original flavor tastes like restaurant tortilla chips.
11. Best Seaweed Chips: SeaSnax Roasted Seaweed Chips
Only 25 calories per pack! Iodine-rich seaweed crisps that satisfy salty cravings.
12. Best Organic: Brad’s Veggie Chips
Organic veggie mix (kale, broccoli stems) dehydrated into chips. USDA Organic certified.
How to Choose Healthier Chips Every Time
Follow these dietitian guidelines when navigating the chip aisle:
Ingredient Red Flags
- “Vegetable powder” instead of real vegetables
- Seed oils (sunflower, canola, soybean)
- Maltodextrin (refined corn starch)
- Mono- and diglycerides (processed emulsifiers)
- Sugar listed in top 3 ingredients
Green Flags
- Whole food first ingredient (lentils, chickpeas, kale)
- Avocado, olive, or coconut oil
- 3g+ fiber AND 3g+ protein per serving
- <200mg sodium per serving
- Simple ingredient lists (under 10 ingredients)
Nutrition Comparison Chart
| Chip Brand | Calories | Protein | Fiber | Sodium |
|---|---|---|---|---|
| Simply7 Lentil | 110 | 4g | 3g | 115mg |
| Rhythm Kale | 80 | 2g | 2g | 90mg |
| Quest Protein | 140 | 18g | 1g | 290mg |
| Hippeas | 90 | 3g | 2g | 135mg |
| Popchips | 120 | 2g | 4g | 210mg |
| Lay’s Classic* | 160 | 2g | 1g | 170mg |
*For comparison. Notice how healthier chips match or beat regular chips on protein/fiber while cutting sodium and empty carbs.
Frequently Asked Questions
Are any chips actually healthy?
Yes! Chips made from whole lentils, chickpeas, kale, or sweet potatoes qualify as healthier snacks when they provide fiber, protein, and use quality oils. Look for >3g fiber/protein per serving.
What’s worse: chips or cookies?
Chips. Cookies have sugar but often less sodium and more satisfying fat. Chips deliver empty refined carbs plus blood pressure-spiking sodium.
Are veggie chips healthier than potato chips?
Not always. Many “veggie chips” use refined potato flour with vegetable powder for color. Check ingredients—real sliced veggies beat powders every time.
Is air-popped popcorn healthier than these chips?
Yes, plain air-popped popcorn wins (90 calories, 3g fiber per 3 cups). But if you crave chips, our picks provide similar crunch with better nutrition than traditional varieties.
Can I eat chips on keto?
Yes! Quest Keto Chips (4g net carbs), pork rind chips (0g carbs), or our grain-free cassava picks work beautifully.
Bottom Line: Go for Real Food Chips
The healthiest chips start with real food—lentils, chickpeas, kale, sweet potatoes—not refined flour with “veggie” flavoring. Pair with guacamole, salsa, or hummus for a nutrient-dense snack that satisfies.
Our top pick, Simply7 Lentil Chips, proves you can have incredible taste AND nutrition. Stock up and crunch away guilt-free.
References
- Dietary Guidelines for Americans, 2020-2025 — U.S. Department of Agriculture and U.S. Department of Health and Human Services. 2020-12-01. https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf
- Sodium in Your Diet — FDA U.S. Food & Drug Administration. 2024-01-29. https://www.fda.gov/food/nutrition-education-resources-materials/sodium-your-diet
- Pulse Consumption and Human Health — McCrory MA et al. Annals of Nutrition and Metabolism. 2018-04-16. https://doi.org/10.1159/000487441
- Added Sugars in the Diet — American Heart Association. 2023-11-15. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/added-sugars
- Dietary Fiber: Essential for a Healthy Diet — Mayo Clinic Staff. 2024-07-22. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983
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