Introduction
If you’re looking for a healthier alternative to traditional chips, you’re in luck! Dietitians have come up with a list of 15 healthy chips that are perfect for weight loss. These chips are made with nutritious ingredients like whole grains, legumes, and vegetables, and they provide a satisfying crunch without all the added fat and calories. From kale chips to lentil chips, these snacks are sure to satisfy your cravings without derailing your diet. Read on to learn more about these delicious and nutritious chips!
15 Healthy Chips for Weight Loss, According to Dietitians
If you’re looking for a healthier alternative to traditional chips, you’re in luck. Dietitians have rounded up the best chips for weight loss that are both tasty and nutritious. From veggie chips to bean chips, here are 15 healthy chips for weight loss.
1. Beanitos Bean Chips
Beanitos Bean Chips are made from a blend of black beans, navy beans, and pinto beans. They are high in fiber and protein, and low in fat and calories. Plus, they come in a variety of flavors, including Nacho Cheese, Chili Nacho, and Pinto Bean & Sea Salt.
2. Terra Sweet Potato Chips
Terra Sweet Potato Chips are made from real sweet potatoes and are a great source of fiber and vitamins A and C. They are also low in fat and calories, making them a great choice for weight loss. Plus, they come in a variety of flavors, including Sea Salt, Barbecue, and Sweet Potato & Sea Salt.
3. Popchips Potato Ridges
Popchips Potato Ridges are made from real potatoes and are a great source of fiber and protein. They are also low in fat and calories, making them a great choice for weight loss. Plus, they come in a variety of flavors, including Sea Salt, Barbecue, and Sour Cream & Onion.
4. Veggie Chips
Veggie Chips are made from a blend of vegetables, including carrots, sweet potatoes, and beets. They are high in fiber and vitamins A and C, and low in fat and calories. Plus, they come in a variety of flavors, including Sea Salt, Barbecue, and Sour Cream & Onion.
5. Kale Chips
Kale Chips are made from real kale and are a great source of fiber and vitamins A and C. They are also low in fat and calories, making them a great choice for weight loss. Plus, they come in a variety of flavors, including Sea Salt, Barbecue, and Sour Cream & Onion.
6. Baked Tostitos
Baked Tostitos are made from real corn and are a great source of fiber and protein. They are also low in fat and calories, making them a great choice for weight loss. Plus, they come in a variety of flavors, including Sea Salt, Barbecue, and Sour Cream & Onion.
7. Saffron Road Crunchy Chickpeas
Saffron Road Crunchy Chickpeas are made from real chickpeas and are a great source of fiber and protein. They are also low in fat and calories, making them a great choice for weight loss. Plus, they come in a variety of flavors, including Sea Salt, Barbecue, and Sour Cream & Onion.
8. Garden of Eatin’ Blue Corn Tortilla Chips
Garden of Eatin’ Blue Corn Tortilla Chips are made from real blue corn and are a great source of fiber and protein. They are also low in fat and calories, making them a great choice for weight loss. Plus, they come in a variety of flavors, including Sea Salt, Barbecue, and Sour Cream & Onion.
9. Food Should Taste Good Sweet Potato Chips
Food Should Taste Good Sweet Potato Chips are made from real sweet potatoes and are a great source of fiber and vitamins A and C. They are also low in fat and calories, making them a great choice for weight loss. Plus, they come in a variety of flavors, including Sea Salt, Barbecue, and Sweet Potato & Sea Salt.
10. Beanfields Bean Chips
Beanfields Bean Chips are made from a blend of black beans, navy beans, and pinto beans. They are high in fiber and protein, and low in fat and calories. Plus, they come in a variety of flavors, including Nacho Cheese, Chili Nacho, and Pinto Bean & Sea Salt.
11. Boulder Canyon Avocado Oil Chips
Boulder Canyon Avocado Oil Chips are made from real potatoes and are a great source of fiber and protein. They are also low in fat and calories, making them a great choice for weight loss. Plus, they come in a variety of flavors, including Sea Salt, Barbecue, and Sour Cream & Onion.
12. Rhythm Superfoods Kale Chips
Rhythm Superfoods Kale Chips are made from real kale and are a great source of fiber and vitamins A and C. They are also low in fat and calories, making them a great choice for weight loss. Plus, they come in a variety of flavors, including Sea Salt, Barbecue, and Sour Cream & Onion.
13. Late July Organic Multigrain Tortilla Chips
Late July Organic Multigrain Tortilla Chips are made from a blend of corn, quinoa, and chia seeds. They are high in fiber and protein, and low in fat and calories. Plus, they come in a variety of flavors, including Sea Salt, Barbecue, and Sour Cream & Onion.
14. Way Better Snacks Sweet Potato Chips
Way Better Snacks Sweet Potato Chips are made from real sweet potatoes and are a great source of fiber and vitamins A and C. They are also low in fat and calories, making them a great choice for weight loss. Plus, they come in a variety of flavors, including Sea Salt, Barbecue, and Sweet Potato & Sea Salt.
15. Hippeas Organic Chickpea Puffs
Hippeas Organic Chickpea Puffs are made from real chickpeas and are a great source of fiber and protein. They are also low in fat and calories, making them a great choice for weight loss. Plus, they come in a variety of flavors, including Sea Salt, Barbecue, and Sour Cream & Onion.
Chips can definitely fit into your eating plan if you are trying to lose weight. “When it comes to weight loss, all foods can fit as long as you remain in a caloric deficit (eating less calories than your body expends in a day),” explains Cristina Flores, RD, LD, registered dietitian with Top Nutrition Coaching, who specializes in weight management, bariatrics, and wellness.
She notes that, of course, it is important to get most of your calories from nutrient-dense foods like fruits, vegetables, whole grains, and lean protein. But it is also important to avoid depriving yourself from foods you love so that your current eating plan can be sustainable long-term.
And the good news is: there are a lot of healthy chips on store shelves to take home and enjoy mid-afternoon or while watching your favorite movie.
“There are a lot of healthier chips on the shelf nowadays, and if you enjoy them in moderation and choose the right one, they can still be included into a healthy diet plan,” adds Roxana Ehsani, MS, RD, CSSD, LDN, sports dietitian in Miami, Florida.
When it comes to fitting chips into your weight loss nutrition plan, focusing on portion control can help as well. “Individual size bags are great to keep on hand to help control portions,” adds Flores.
Ready to stock your pantry with some healthy chips for weight loss? Here are 15 great choices, according to dietitians.
Per Serving: 150 calories, 6 g fat (1.5 g saturated fat), 330 mg sodium, 5 g carb, (1 g fiber, 1 g sugar), 18 g protein
Quest Tortilla Style Protein chips have an added bonus: protein. “These chips are packed with protein and low in sugar and carbohydrates. This will keep you fuller longer, which is great for weight loss,” says Amber Pankonin, MS, RD, LMNT, CEC, registered dietitian, chef, and owner of the food blog Stirlist.
Per Serving: 130 calories, 7g fat (1 g saturated fat), 150 mg sodium, 20 g carbs (3g fiber, 1g sugar), 1g protein
Tortilla chips are the perfect pairing for salsa, and these have a good amount of fiber. “Siete chips contain 3 grams of fiber, which you don’t often see in chips,” says Ehsani. “I always encourage people to check out the fiber content on snack foods, as the more fiber a product has, the more likely it will fill you up and leave you feeling more satisfied—and the less likely you are to overeat the bag or other foods later on in the day.”
Per Serving (28 chips): 140 calories, 8 g fat ( 1g saturated fat), 220 mg sodium, 16 g carbs (< 1 g fiber, < 1 g sugar), 0 g protein
Lay’s Poppables Salt and Vinegar chips are packed with flavor. “Compared to regular Lay’s Salt and Vinegar chips, you get double the volume per serving, with the same great flavor,” says Flores. While it’s not ideal that these are low in fiber and protein, they are relatively low in calories and saturated fat compared to many other types of chips on the market.
Per Serving: 130 calories, 7 g fat (0.5 g saturated fat), 120 mg sodium, 15 g carb, (4 g fiber, 1 g sugar) 5 g protein
These healthy chips are made with beans, which naturally means they contain some fiber.
“These chips not only taste great, but they are high in fiber,” says Pankonin. “Fiber is good for a healthy digestive tract, but will also keep you more full throughout the day, making weight loss easier to achieve.” Another benefit to these chips is that
Per Serving: 70 calories, 5g fat (0g saturated fat), 210mg sodium, 6g carbs (2g fiber, 1g sugar), 3g protein
Kale chips are a great pick for weight loss.
“Don’t knock them before you try them,” says Ehsani. “These chips contain 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. Plus, there’s a ½ pound of real vegetables in one bag. These are perfect for weight loss, as they are quite low in calories per serving, too, at just 70 calories.”
Per Serving (15 chips): 140 calories, 6 g fat (0.5 g saturated fat), 140 mg sodium, 19 g carbs (2 g fiber, 2 g sugar), 2 g protein
Sun Chips are super crunchy, and the Garden Salsa version is a favorite for Flores.
“For only 140 calories, these chips are bursting with flavor and contain 2 grams of protein paired with 2 grams of fiber, which may help keep you fuller longer,” says Flores.
Per Serving: 130 calories, 5 g fat (0 g saturated fat), 75 mg sodium, 16 g carb, (4 g fiber, 0 sugar), 5 g protein
Peas also make for delicious chips. “These healthy chips are made from green peas and are low in calories, low sodium, high in fiber, and they also contain 200 milligrams of potassium per serving, which is good for blood pressure,” says Pankonin. “Eating foods that are low in salt and high in potassium can also help with fluid retention, making it easier to lose weight.”
Per Serving: 130 calories, 6 g fat (0.5 g saturated fat), 80 mg sodium, 16g carbs (4 g fiber, 0 g sugar), 4 g protein
These yummy chips are totally potato-free.
“These chips are made with black beans, corn, flax seed, sesame seeds, and sunflower seeds, which is a nutrient dense list of ingredients!” says Ehsani. “These chips also contain a whopping 4 grams of both fiber and protein. Both of these nutrients are important to always have at meals and at snack time, as both keep you feeling full longer, and can help prevent overeating.”
Per Serving: 120 calories, 2.5 g fat (0 g saturated fat), 190 mg sodium, 23 g carbs (< 1 g fiber, 0 g sugar), 2 g protein
Baked chips like PopCorners are a good pick if you’re trying to lose weight.
“These chips are baked instead of fried and are made from only yellow corn, sunflower oil, and sea salt,” says Flores. “For only 120 calories, these chips are crispy, full of flavor, and great on their own or with your favorite dip.”
Per Serving: 140 calories, 7 g fat (1 g saturated fat), 135 mg sodium, 19 g carb, (2 g fiber, 1 g sugar), 1 g protein
Cauliflower is another veggie that can make for some amazingly healthy chips.
“These chips are not only low in calories, but they also contain a blend of other vegetables like carrots and broccoli, in addition to the cauliflower,” says Pankonin. “Consuming snacks that are more nutrient-rich like this can help meet vitamin and mineral needs, which is really important while trying to lose weight.”
Per Serving: 140 calories, 7 g fat (0.5 g saturated fat), 170 mg sodium, 16g carbs (3 g fiber, 0 g sugar), 3 g protein
Chickpeas (also known as garbanzo beans) pack extra fiber and protein into these chips.
“These chips are made with chickpea flour, which contributes to it having 3 grams of fiber and 3 grams of protein,” says Ehsani. “Both protein and fiber, especially when combined together, keep you feeling full for longer, which can help with weight loss and is another way to get in a serving of a legume!”
Per Serving: 130 calories, 5 g fat (0 g saturated fat), 140 mg sodium, 19 g carb, (3 g fiber, <1 g sugar), 3 g protein
Not all veggie chips are good choices, but these ones from Off the Eaten Path are.
“These healthy chips contain 3 grams of fiber and 19 grams of carbohydrate per serving,” says Pankonin. “Carbohydrates can help provide the energy needed to fuel workouts and healthy activity throughout the day.” These chips are also relatively low in calories and contain 3 grams of protein, which can help you meet your protein goals without breaking your calorie deficit.
Per Serving: 70 calories, 3 g fat (0.5 g saturated fat), 95 mg sodium, 9 g carbs (0 g fiber, 1 g sugar), 1 g protein
These best part about these yummy rice and corn puffs? They won’t turn your fingers bright orange.
“With only 3 grams of fat and 70 calories, these puffs are a great alternative for Cheetos puffs, with around 70% less fat per serving,” says Flores.
Per Serving: 150 calories, 9 g fat (1 g saturated fat), 150 mg sodium, 16 g carbs (2 g fiber, 3 g sugar), 1 g protein
Sweet potatoes offer a sweet touch to crunchy chips.
“These chips have only three ingredients: sweet potatoes, avocado oil, and sea salt, and they taste delicious,” says Ehsani. “Since they are made from sweet potatoes, they are naturally sweet, contain no added sugar, and can satisfy anyone looking to get a sweet and savory fix. They are made using avocado oil, which is a heart-healthy monounsaturated oil.”
Per Serving (10 Chips): 140 calories, 7 g fat (0.5 g saturated fat), 75 mg sodium, 17 g carbs (2 g fiber, 0 g sugar), 2 g protein
These tortilla chips go above and beyond traditional corn tortilla chips.
“Food should taste good, and these chips sure do. They are made with a variety of gluten-free grains, great for those who may be avoiding gluten for Celiac disease or other medical reasons,”says Flores. “With 2 grams of fiber and 2 grams of protein, these chips may keep you fuller longer. Dip these in guacamole for even more nutrients.”