Parm crisps have become a popular snack in recent years. They are thin, crispy chips made from Parmesan cheese. Many people consider them a healthier alternative to potato chips. But are parm crisps actually good for you? There are some pros and cons to consider when evaluating the health impacts of this tasty treat.
What are Parm Crisps?
Parm crisps are made by taking slivers of Parmesan cheese and baking them until they become crispy. The cheese curls up into flaky, crunchy chips. They are often seasoned with spices like black pepper or rosemary to add extra flavor.
Brands such as Wisps and Moon Cheese make popular parm crisp products. They come in convenient on-the-go packages and around 100 calories per serving.
Quick Answer: Can They Be Part of a Healthy Diet?
Parm crisps can be part of a healthy diet in moderation. They have some nutritional benefits from the cheese, as well as downsides from added sodium and fat to consider. Overall, parm crisps make a better snack choice than greasy potato chips, but should still be eaten in limited amounts.
Nutrition Facts
To understand if parm crisps are healthy, let’s look at their nutrition facts.
A 28g or ~1 ounce serving of parm crisps contains about:
- 100 calories
- 7g fat
- 2g saturated fat
- 330mg sodium
- 2g carbohydrates
- 7g protein
Comparing this to an equivalent serving size of potato chips which has about:
- 150 calories
- 10g fat
- 1.5g saturated fat
- 170mg sodium
- 15g carbohydrates
- 2g protein
Quick Answer: Parm Crisps Have Less Fat and Carbs Than Potato Chips
Looking at the macros, parm crisps have fewer calories, less fat, fewer carbs, but much higher sodium content. The higher protein is also a plus for parm crisps.
The Pros
Here are some of the positive nutritional aspects of parm crisps:
- Lower in Calories – With 100 calories per serving, parm crisps have fewer calories than many other popular snacks.
- Lower Fat – The 7g of fat in parm crisps is lower than the 10g in potato chips.
- Lower Carbohydrates – At only 2g of carbs, parm crisps fit into low-carb diets better than carb-heavy potato chips.
- High Protein – The 7g of protein is quite high for a snack, providing an energy boost.
- Source of Calcium – Parmesan cheese contains a good amount of calcium, an important nutrient for bone health.
The Cons
However, parm crisps also come with some negative nutritional qualities:
- High Sodium – With 330mg sodium per serving, parm crisps contain almost 1/5th of the daily recommended value. This can be concerning for those monitoring salt intake.
- Highly Processed – To get Parmesan cheese crispy, parm crisp manufacturers use processed methods of high heat and baking.
- Not Whole Food – Parm crisps don’t align with a whole foods diet focused on unprocessed, natural foods.
Benefits of Parm Crisps
Keeping the nutrition facts in mind, here is a deeper look at some of the touted benefits of parm crisps:
Lower Calories Than Chips
One of the main advantages of parm crisps is that they are lower in calories than regular potato chips or tortilla chips. A 28g serving of parm crisps clocks in at around 100 calories, while regular potato chips are about 150 calories for the same serving size.
This calorie reduction is helpful for anyone watching their total calorie intake. Swapping out potato chips for parm crisps allows you to satisfy a craving while saving calories.
Protein Boost
Another benefit of parm crisps is their high protein content. One serving provides 7g of protein, which is quite high for a crunchy snack.
Most of this protein comes from the Parmesan cheese. Cheese is high in protein, providing around 7g per ounce. This makes parm crisps a good option if you are looking for an energy-boosting, high-protein snack.
The protein can help you feel fuller for longer, curbing snacking between meals. Protein also provides fuel for your muscles and helps maintain bone strength.
Lower Carbs Than Chips
In addition to less calories and more protein, parm crisps contain fewer carbs than regular potato chips or crackers. Each serving has just 2g net carbs, since Parmesan is very low in carbs.
This makes parm crisps a good choice for low-carb diets like Keto that limit carb intake. Reaching for parm crisps over potato chips is an easy way to save carbs and calories if you are monitoring your overall carbohydrate consumption.
Source of Calcium
Parmesan cheese is an excellent source of calcium, with about 331mg per ounce. Calcium is essential for building and maintaining strong bones and teeth. It also supports muscle and nerve function.
Since parm crisps are made from dried Parmesan, they provide a good boost of calcium. A 28g serving contains about 20% of the recommended daily value.
This makes parm crisps a calcium-rich choice to help you meet your daily needs. Just one serving provides a similar amount of calcium to 1/2 cup of milk.
Downsides of Parm Crisps
However, parm crisps also come with some nutritional downsides to consider:
High in Sodium
One of the biggest concerns with parm crisps is their high sodium content. A 28g serving packs 330mg of sodium, which is 14% of the daily recommended limit.
In comparison, regular salted potato chips have about 170mg sodium per 28g serving. So parm crisps actually contain almost twice as much salt!
This high sodium comes from both the Parmesan cheese itself, which is naturally higher in sodium, and additional salt added during processing.
High sodium intake is linked to high blood pressure, heart disease, stroke, and other risks. So the elevated sodium levels in parm crisps could be problematic, especially for those monitoring their salt intake.
Highly Processed
To transform hunks of Parmesan cheese into thin, crispy chips requires heavy processing. The cheese goes through procedures like heating, baking, rapid drying, and seasoning.
This high degree of processing moves parm crisps away from a natural, whole food diet. Heavily processed snacks may contain more artificial ingredients and preservatives as well.
So if you are trying to eat cleanly, parm crisps are not the best choice. Whole, unprocessed foods are preferable for optimal health and nutrition.
Often Packaged With Unhealthy Oils
To achieve the right texture and crispness, many parm crisp brands add vegetable oils like canola, sunflower, or soybean oil during processing. For example, popular brand Wisps contains soybean oil.
These inflammatory oils actually move parm crisps further from their image as a healthy snack. The addition of vegetable oils also adds additional fat and calories.
When possible, check labels and select parm crisp brands made with just Parmesan cheese and minimal added oils. But many varieties do contain these processed oils to improve texture.
Healthiest Ways to Enjoy Parm Crisps
Here are some tips for eating parm crisps in a healthier way:
Watch Your Portions
Stick to reasonable serving sizes around 28g or 1 ounce. Measure out a single serving instead of eating directly from the bag. This prevents overdoing it on the calories, sodium, and fat.
Avoid Every Day Eating
Think of parm crisps as an occasional treat rather than an everyday snack. The sodium content makes them hard to fit into a healthy eating pattern on a regular basis. Reserve them for a Friday night treat or snack at the weekend ballgame instead.
Pair With Nutrient Dense Foods
Enjoy parm crisps alongside fresh vegetables, fruits, nuts or other unprocessed snacks. This helps balance the crisps’ nutritional profile as part of your total diet.
Read Labels Carefully
Not all parm crisps are created equal. Check ingredient labels and select varieties without unhealthy added oils and lower in sodium. Prioritize brands that keep clean, simple ingredients.
Stay Hydrated
Drink plenty of water when snacking on parm crisps to counteract the sodium content. Good hydration helps minimize water retention and blood pressure effects of excess sodium intake.
Healthier Alternatives to Parm Crisps
If you are looking to cut back on the sodium, fat, and calories in parm crisps, here are some healthier snack ideas:
Baked Parmesan Cheese Crisps
Make your own crisps by baking shredded Parmesan into crunchy rounds. This allows you to control the ingredients and sodium content. Simply top a parchment lined baking sheet with spoonfuls of shredded Parmesan, bake at 400F until browned and crispy. Add seasonings like garlic powder, paprika or fresh herbs.
Kale Chips
For a crispy, salty snack, kale chips are a great choice over parm crisps. Tear kale leaves into chip sized pieces, toss with a little oil and sea salt, then bake until crispy. Kale provides nutrients like vitamin K, vitamin A, and calcium.
Air Popped Popcorn
Popcorn makes an excellent high volume, low calorie snack. Air popped popcorn just uses the kernels, oil and salt, skipping the butter, sugar and artificial flavors. Sprinkle nutritional yeast for a cheesy flavor.
Edamame
These immature soybeans pack protein, fiber and nutrients. Buy them pre-shelled for an easy snack with a satisfying crunch. Season with a little salt or chili powder for flavor. Or pair edamame with hummus for dipping.
Carrots and Hummus
Dip crispy carrot sticks in protein-rich hummus for a plant-based snack that doesn’t spike blood sugar. Carrots offer vitamin A and fiber, while chickpeas provide protein, iron and healthy fats.
Conclusion
So are parm crisps healthy? In moderation, they can be part of an overall balanced diet, but should not become a daily go-to snack.
On the plus side, parm crisps are lower in calories, carbs, and fat compared to potato chips. They offer a good protein punch along with calcium. However, their high sodium content is concerning, especially for regular snacking. Choosing parm crisps made without unhealthy oils is ideal.
Enjoy parm crisps as an occasional treat paired with nutrient dense foods. For a regularly eaten snack, healthier alternatives like baked whole grain chips, popcorn, or vegetables provide similar crunch and flavor with better nutrition. As with any food, moderation and variety are key for both health and enjoyment.
