Are baked chips really healthier than fried? New analysis may surprise you

Andrew Court
·2 min read
7
A Missouri nutritionist has examined the differences between baked and fried chips — and her findings are likely to shock you.
A Missouri dietitian has examined the differences between baked and fried chips -- and her findings are rather salty.

It’s crunch time.

A Missouri-registered dietitian has examined the differences between baked and fried chips — and her findings are likely to shock you.

Gaby McPherson analyzed the nutritional content of a “typical single-serving bag” of both offerings to determine whether the lower-fat alternatives are actually healthier. She published her results Monday on the EatingWell website.

Baked chips have exploded in popularity in recent years, with food companies touting them as a healthy alternative to the fatty, fried options stocked on supermarket shelves.

According to Allied Market Research, the baked chip market size was valued at $6.2 billion in 2021 — it’s projected to surge to $10.9 billion by 2031 as more consumers watch their waistlines.

A typical single-serving bag of fried chips has 149 calories, 10 grams of total fat and 1 gram of saturated fat. Getty Images
A typical single-serving bag of fried chips has 149 calories, 10 grams of total fat and 1 gram of saturated fat. Getty Images

But McPherson’s analysis shows that fried potato chips may not be much worse for you after all.

While the nutritionist says fried potato chips do have more calories and fat, she also determined that the differences between those chips and baked chips weren’t that significant.

A typical single-serving bag of fried chips has 149 calories, 10 grams of total fat and 1 gram of saturated fat. In comparison, baked chips have 131 calories, 5 grams of fat and 0.7 grams of saturated fat.

“Baked chips offer less fat overall than regular chips, making them only slightly lower in calories, which will have a minimal impact on your overall calorie intake for the day,” McPherson said.

“Baked chips offer less fat overall than regular chips, making them only slightly lower in calories, which will have a minimal impact on your overall calorie intake for the day,” registered dietitian Gaby McPherson said. Getty Images/iStockphoto
“Baked chips offer less fat overall than regular chips, making them only slightly lower in calories, which will have a minimal impact on your overall calorie intake for the day,” registered dietitian Gaby McPherson said. Getty Images/iStockphoto

Meanwhile, she found that baked chips generally have 25% more carbohydrates than their fried counterparts.

“More starches and sugars are added to baked chips for flavor and texture enhancement, which may account for the bump-up in carbs,” she explained.

Additionally, fried potato chips boast vitamins and minerals that are absent in baked chips.

“It turns out that regular chips provide more potassium (12% vs. 7% of your Daily Value in a typical serving) and vitamin C (24% vs. 0%) than baked chips, two beneficial nutrients,” McPherson wrote.

She did clarify that consumers should not be relying on the salty snack as a significant source of these nutrients.

In the end, McPherson declares, portion control is the most important consideration when it comes to eating chips healthily — consumers should enjoy any offering they want so long as it’s a single-serving size.

“Baked chips aren’t necessarily healthier for you than regular chips,” she concluded. “But both can be a part of a healthy eating routine. Choose your favorite and fully enjoy each crunchy bite.”