Chips are one of those snacks that can get the best of us, with mindless nibbling and late-night snacking. But at least there are plenty of healthier chip options on shelves these days, so today we’re Getting the Skinny with Molly on which “healthy” chips are legitimately good for us, and which ones to steer clear of!
LOVE IT!
Beanfields Chips & Beanitos Chips
- Made with real black beans & navy beans: 5-6 grams fiber per serving; 5 grams protein per serving
- Per oz (11 chips): 140 calories – 190 mg sodium – 16-18 grams carbs – 5-6 grams fiber – 5 grams protein
- Ingredients include milk protein isolate, whey protein isolate, sunflower oil, psyllium husk
- Per bag: 130 calories – 420 mg sodium – 4 grams carb – 1 gram fiber – 0 sugar – 21 grams protein
Kale Chips – e.g Brad’s Kale Chips or Rhythm Foods – GF, Vegan
- Dehydrated kale, not baked or fried, so all nutrients are retained
- Ingredients: kale, red peppers, sunflower seeds, cashews, lemon juice, chickpea miso
- Per one-ounce serving: 140 calories – 12 grams carbs – 3 grams fiber – 6grams protein
Beet Chips by Rhythm Foods
- Good source of fiber & protein; low in sodium, rich in potassium, nitrates & antioxidants
- Ingredients: Just beets
- Per one-ounce serving: 100 calories – 90 mg sodium – 22 grams carbs – 5 grams fiber – 3 grams protein
LIKE IT!
Baked or Dehydrated Apple Chips like Bare Crunchy Apple Chips – GF, Vegan
- Sodium free, no added sugar.
- Simple ingredients: Just apples, or apples + cinnamon
- Per serving: 110 calories – 0 sodium – 27 grams carbs – 4 grams fiber – 21 grams sugar – 0 protein
- Made with whole corn & whole wheat: 3 grams fiber per serving
- Per oz (16 chips): 140 calories – 120 mg sodium – 18 grams carbs – 3 grams fiber – 2 grams protein
Tostitos MultiGrain Scoops
- Made with whole corn, brown rice flour & whole buckwheat flour
- Per oz (12 chips): 140 calories – 110 mg sodium – 17 grams carbs – 2 grams fiber – 2 grams protein
HATE IT!
Stacy’s Pita Chips
Enriched wheat flour => same main ingredient as white bread
Per serving (10 chips): 130 calories – 270 mg sodium – 19 grams carb – 1 gram fiber – 3 grams protein
Lay’s Oven-Baked Chips
- White potatoes + sugar. The BBQ flavor has white potatoes & corn starch, plus 4 different types of added sugar: sugar, molasses, brown sugar, and fructose
- Per serving: 120 calories –190 mg sodium – 22 grams carb – 2 grams fiber – 3 grams sugar – 2 grams protein
“Kale” and “Veggie” chips like I’m Skinny Veggie Sticks and Simply 7 Kale Chips
- Marketed as “kale” or “veggie” but they’re primarily potatoes, corn, and/or rice flour
- Per serving: 130 calories – 210-390 mg sodium – 16-18 grams carbs – 2 grams fiber – 1-2 grams protein
DIY: Homemade Cheesy Kale Chips (GF + Vegan)
1 large bunch kale + olive oil spritzer + Sea salt + Nutritional yeast (approximately ¼ cup)
Preheat oven to 400 degrees. Spray large baking sheet with olive oil. Cut or tear the flowery ends off of the kale into 2-inch pieces. Spray kale with olive oil and lightly sprinkle with sea salt. Bake for 5-8 minutes, and top with nutritional yeast. Bake 5-10 more minutes, or until kale is crispy and edges begin to brown.
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