Baked potato chips have become a popular snack food in recent years. Many people view baked chips as a healthier alternative to fried potato chips. But are baked potato chips actually good for you? In this article, we’ll examine the nutritional content of baked potato chips and weigh the pros and cons of choosing baked chips over fried chips or other snack foods.
Nutritional profile of baked potato chips
Baked potato chips are typically made by slicing potatoes very thinly, coating them lightly in oil, and baking them until crisp. This produces a chip with significantly less fat and fewer calories than fried potato chips.
Calories
A 1-ounce (28 gram) serving of plain salted baked potato chips contains about 120-140 calories. The same serving size of regular salted potato chips contains about 150-160 calories. So baked chips are modestly lower in calories, but the difference is not huge.
Fat
The most significant nutritional advantage of baked chips is in total fat and saturated fat content. Baked chips contain about 2-7 grams of fat per serving, whereas regular fried chips contain about 10-15 grams. Baked chips also contain about 1-2 grams of saturated fat per serving, compared to around 2-3 grams in regular chips.
Sodium
Most baked potato chips—like most regular potato chips—are relatively high in sodium. Baked varieties typically provide about 120-180 mg of sodium per serving. Regular potato chips can range from about 120-180 mg up to 250-270 mg of sodium per serving. So sodium content is similar between baked and fried chips.
Carbohydrates
Baked potato chips are high in carbohydrates, providing about 15-20 grams per serving. But this carb count is comparable to regular fried chips.
Protein and other nutrients
There is little protein in any type of potato chip. Baked and fried chips also contain minimal amounts of fiber, vitamins, and minerals.
So in summary, baked potato chips are modestly lower in calories and fat than regular fried chips, but they are still relatively high in refined carbohydrates and sodium.
Potential health benefits
Compared to regular potato chips, baked chips may offer some potential health advantages:
– Lower total fat intake – Getting less of your daily fat allowance from baked chips leaves room for healthier unsaturated fats from foods like olive oil, avocados, nuts, and fish.
– Less saturated fat – Saturated fat has been conclusively linked to increased risk of heart disease and stroke. Limiting saturated fat from any source is recommended.
– Fewer trans fats – Many brands of fried chips contain some industrially produced trans fats, which have been banned due to health risks. Baked chips don’t contain trans fats.
– Fewer calories – The modest calorie reduction from baked chips versus fried can contribute to weight management when substituted long-term.
– Potentially fewer carcinogens – Frying starchy foods like potatoes at high heat can produce trace amounts of compounds called acrylamides, which are suspected carcinogens. Baking avoids this issue.
So replacing regular fried chips with baked versions can fit into a generally healthful diet and lifestyle aimed at preventing chronic diseases and obesity. However, baked potato chips are still relatively high in refined carbs and sodium, so they should be eaten in moderation.
Downsides of baked potato chips
Here are some of the cons to keep in mind regarding baked potato chips:
– Highly processed – Like most chips, baked potato chips are highly processed. Processing can negatively impact nutrients and fiber compared to whole foods.
– Refined carbs – The starch from refined grains like potato chips can spike blood sugar. This may be problematic for diabetics and pre-diabetics.
– Sodium content – While not worse than fried chips, baked chips remain high in sodium. This could be an issue for those limiting salt intake.
– Acrylamide concerns – Acrylamides may still form during baking, although likely at lower levels than frying. Minimizing acrylamide intake may still be prudent.
– Lack of nutrients – Like most chips, baked potato chips supply almost no vitamins, minerals, protein or fiber. They are essentially empty calories and carbs.
– Often eaten in excess – Even if modestly healthier than fried chips, baked potato chips are easy to overconsume due to their hyper-palatability and snack food nature. Moderation is key.
– Fried chips may have some benefits – Frying makes the fat in potato chips more monounsaturated, and preserves more vitamins/antioxidants than baking. So fried chips aren’t all bad.
So baked potato chips don’t completely solve the issues with fried chips. Moderation is still important, along with emphasizing whole foods and healthy fats from other sources in your diet.
How baked chips are made
Baked potato chips are produced somewhat differently than fried chips:
– Potatoes are washed, peeled and precisely sliced into thin slices, around 1/16” thick. This allows them to get crispy when baked.
– The chips are rinsed thoroughly to remove surface starch, which would burn in the oven and produce off-flavors.
– Potato slices are dried thoroughly before baking. Excess moisture results in less crispy chips.
– Slices may be sprayed or brushed lightly with vegetable oil before baking. This adds some flavor and improves browning.
– Seasonings like salt or other spices are added prior to baking. Less seasoning sticks after baking.
– Chips are arranged in a single layer on baking sheets. Overcrowding reduces crispness.
– Baking is done at temperatures between 375°F to 400°F for 6-8 minutes. Air circulation in the oven helps crisping.
– Toasted brown edges in baked chips come from starch and sugars caramelizing during baking.
– After baking, chips cool before packaging to become crisper. Excess moisture in packaging leads to loss of crispness.
So baked chips rely on low moisture baking techniques to achieve the desired crunchy, flaky and brittle texture we expect from potato chips.
Are baked potato chips gluten free?
In their basic form, potato chips made from just sliced potatoes, oil and salt are naturally gluten free. This applies to both baked and fried potato chips.
However, some additional seasonings or flavorings added to baked potato chips could contain gluten:
– Wheat-based seasonings to add robust flavor. Barbecue, ranch and sour cream & onion flavors often use wheat.
– Soy sauce is used in some flavors like wasabi. Soy sauce contains wheat.
– Bread crumbs or crackers may be used as coatings for extra crunch. These contain gluten.
– Cross-contamination from other gluten-containing products processed on the same equipment.
So check ingredient labels carefully if avoiding gluten. Base flavors like plain, salted or vinegar varieties are less likely to have gluten. Brands certified gluten-free are the safest bet for celiacs and anyone highly sensitive. Many brands now indicate allergen information on labels.
Overall, most baked potato chips can be considered gluten free from their basic ingredients. But flavored varieties may contain other sources of gluten. When in doubt, contact the manufacturer.
Do baked potato chips have MSG?
MSG, or monosodium glutamate, is a common flavor enhancer added to many savory snack foods and seasonings. It does not naturally occur in potatoes.
MSG improves the umami or savory taste of foods. Some people report adverse reactions to MSG like headaches or flushing. The FDA considers MSG safe for the general public but some choose to avoid it.
Plain baked potato chips without added seasonings do not contain MSG. However, many popular baked chip flavors like ranch, cheddar, barbecue and sour cream & onion often contain MSG. Brands may list MSG in ingredients as “yeast extract” or “hydrolyzed proteins.”
Again, check labels carefully if wishing to avoid MSG. Basic flavors like plain, salt & pepper or sea salt are less likely to contain MSG. Organic and non-GMO brands also typically avoid MSG and other artificial additives.
So while MSG-free baked potato chips are available, flavored varieties commonly include MSG for its flavor-enhancing properties. This should be considered by those looking to avoid it.
Nutrition comparison to other leading snack chips
How do the calories, fat, sodium and carbs in baked potato chips compare to other popular crunchy snacks? Here’s a nutrition overview of 1-ounce (28g) servings:
Baked potato chips
– Calories: 120-140
– Fat: 2-7g
– Saturated fat: 1-2g
– Sodium: 120-180mg
– Carbs: 15-20g
Regular potato chips
– Calories: 150-160
– Fat: 10-15g
– Saturated fat: 2-3g
– Sodium: 120-270mg
– Carbs: 15-20g
Pretzels
– Calories: 110-120
– Fat: 1-2g
– Saturated fat: 0g
– Sodium: 350-480mg
– Carbs: 22-25g
Tortilla chips
– Calories: 140-150
– Fat: 7-9g
– Saturated fat: 1-2g
– Sodium: 105-220mg
– Carbs: 19-20g
Pita chips
– Calories: 120-140
– Fat: 1-5g
– Saturated fat: 0-1g
– Sodium: 170-210mg
– Carbs: 20-24g
So baked potato chips have modest nutritional advantages over fried chips, but have similar sodium as most crunchy snack options. Pretzels are lowest in fat, but highest in sodium. Pita and tortilla chips also have nutritional profiles comparable to baked potato chips.
For maximum nutrient benefits, plain unsalted baked potato chips have lowest fat, sodium and calories. But flavor is often derived from fat and salt, so plain chips lack in taste for most people.
Healthiest ways to eat baked potato chips
Here are some tips for incorporating baked potato chips into your diet in a healthier way:
– Choose plain unflavored varieties – Avoid extra oil, salt and questionable additives that flavored chips contain.
– Eat in moderation – Stick to recommended serving sizes instead of mindless overeating.
– Use for homemade nachos – Break into pieces for topping healthy homemade nachos or taco salads.
– Pair with fresh vegetables – Eat with carrot sticks, sliced bell peppers, broccoli florets or other raw veggies for a better nutrient balance.
– Use as croutons – Crush into croutons to top salads instead of less healthy fried croutons.
– Pick sensible pairings – Pair with fresh fruit, Greek yogurt, cottage cheese or hummus instead of less nutritious dips.
– Make your own – DIY baking lets you control ingredients and customize flavors using healthy herbs, spices and oils.
– Go easy on dips – Potato chips don’t require accompanying high-fat, high-sodium dips or salsas. Eat them solo.
Following basic healthy eating principles can help minimize any negatives to indulging in baked potato chips occasionally. Moderation and thoughtful pairings are key to benefiting your health.
Healthier substitute snack options
If seeking a regularly snackable crunchy carb option, here are some alternatives to consider:
– Air popped or low-fat popcorn – Choose unflavored varieties to avoid excess salt, oil and butter. Spritz with oil and sprinkle on your own seasonings.
– Rice cakes or rice crackers – Look for whole grain, low-sodium versions. Top with hummus or mashed avocado.
– Nut-based snacks – Try roasted chickpeas, edamame, plantain chips or unsalted nuts. Go easy on fatty nut butters.
– Fruit and nut bars – Seek those made only with whole fruits, nuts and seeds – not just sweeteners and protein isolates.
– Fresh fruits/veggies – Baby carrots, sliced apple, grapes, berries, sliced cucumbers, bell peppers and snap peas are convenient healthy snacks.
– Whole grain crackers – Look for options high in fiber and low in added salt and hydrogenated oils. Pair with cheese slices or hummus.
– Popcorn twists – These puffed whole corn snacks are crunchy and satisfy a carb craving with less fat than chips.
– Bean chips – Chips made from black beans, lentils, chickpeas or edamame are higher in plant protein and fiber.
For maximum nutrition, emphasize whole food options like fruits, veggies and unprocessed nuts and seeds. But lower-fat, lower-sodium crispy snacks can be a better alternative when a chip craving strikes.
Conclusion
Baked potato chips are modestly healthier than regular fried potato chips, offering less fat, fewer calories and no trans fat. But baked chips are still fairly high in refined carbs, sodium and calories with minimal nutritional value.
Eating baked chips in moderation, when you have a craving, is fine for most healthy individuals. Just don’t treat them as an everyday staple. Feel free to satisfy snack cravings for crunchiness or saltiness with baked potato chips, but emphasize whole foods at other meals and snacks.
While not a nutritional powerhouse, baked potato chips can be an occasional part of an overall healthy diet, enjoyed in sensible portions. Just don’t overdo it, and make sure to eat plenty of more nutritious whole foods like fruits, vegetables, nuts, seeds, whole grains, lean proteins and healthy fats at other times.