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.
1
Quest Chips Nacho Cheese
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.
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2
Siete Sea Salt Grain Free Tortilla Chips
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."
3
Lay's Poppables Sea Salt&Vinegar
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.
RELATED: 9 Secrets About Lay's Chips You Never Knew
4
Beanitos with Sea Salt
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
5
Brad's Crunchy Kale Original
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."
6
Sun Chips Garden Salsa
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.
7
Harvest Snaps
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."
8
Food Should Taste Good Black Bean
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."
RELATED: 12 Foods Everyone Over 50 Should Eat for Serious Weight Loss
9
PopCorners Sea Salt
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."
10
From the Ground Up Cauliflower Tortilla Chips
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."
11
HIPPEAS Straight Up Sea Salt
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!"
12
Off the Eaten Path Veggie Crisps
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.
RELATED: 7 Chips With the Lowest Quality Ingredients
13
White Cheddar Pirate's Booty
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.
14
Jacksons Sea Salt Sweet Potato with Avocado Oil
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."
15
Food Should Taste Good Multigrain Tortilla Chips
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."
I'm quite familiar with the ins and outs of nutrition, especially when it comes to incorporating snacks like chips into a weight loss plan. The key concept here is caloric deficit — ensuring you consume fewer calories than your body expends. Cristina Flores, RD, LD, from Top Nutrition Coaching, hits the nail on the head with this point. It's about balance: prioritizing nutrient-dense foods like fruits, veggies, whole grains, and lean protein while allowing room for the occasional indulgence to maintain a sustainable eating plan.
Portion control also plays a pivotal role, as mentioned by the dietitians in the article. They emphasize the importance of choosing chips with higher fiber content to help with satiety, thus reducing the likelihood of overeating. Fiber-rich chips tend to keep you fuller for longer, aiding in weight loss efforts.
Let's delve into the concepts highlighted in the article:
- Caloric Deficit: Eating fewer calories than your body uses in a day is crucial for weight loss.
- Nutrient-Dense Foods: Fruits, vegetables, whole grains, and lean protein should make up the bulk of your calories for optimal nutrition.
- Portion Control: Opt for individual-sized chip bags to control portions and avoid overeating.
- Protein Content: Chips with higher protein content, like Quest Tortilla Style Protein chips, can aid in feeling full for longer periods.
- Fiber Content: Chips with higher fiber content, such as Siete Sea Salt Grain Free Tortilla Chips or Beanitos with Sea Salt, contribute to satiety and may prevent overeating.
- Vitamin and Mineral Enrichment: Some chips, like Brad's Crunchy Kale Original or From the Ground Up Cauliflower Tortilla Chips, contain various vitamins and minerals, providing added nutritional benefits.
- Alternative Ingredients: Chips made from sources like beans, kale, peas, chickpeas, sweet potatoes, and multigrains offer diverse nutrient profiles and can fit well into a weight loss plan.
- Healthier Chip Options: Brands like Sun Chips, Food Should Taste Good, Hippeas, Off the Eaten Path, and Pirate's Booty offer healthier chip alternatives with lower calorie and fat content.
The overarching theme is moderation and making mindful choices to include chips that offer additional nutritional benefits, like higher protein, fiber, vitamins, and minerals, while keeping an eye on portion sizes.
