They’re cheap, convenient, and available in nearly every flavour imaginable at any supermarket or corner shop.
So it’s no surprise that Britons eat as many as 10 billion packets of crisps every year— an annual average of 140 packs per person.
But, as delicious as they are, crisps are also packed with additives, sugars, artificial flavourings and salt.
And while the average packet of crisps on sale in the UK today contains roughly half the amount of salt it did in 1991, according to the Potato Processors’ Association, they’re still pushing the upper limits of a healthy day’s intake.
But crisp lovers – don’t despair just yet.
Not all crisps are created equal, it turns out, when it comes to our health.
‘It’s all about moderation with crisps, as with most things,’ says specialist dietician Nichola Ludlam-Raine.
‘But as long as you’re not eating too much, too often, some aren’t all that unhealthy.’
As delicious as they are, crisps are also packed with additives, sugars, artificial flavourings and salt
So read on for our expert-led guide to the healthiest crisps on your supermarket shelves – and what to look out for when you’re next purchasing a crunchy snack.
Hula Hoops Original
£2.35 for six 24g single packs at Tesco
It may shock you to hear. But Hula Hoops – original flavour, that is – is not an ultra processed food, also known as UPF
UPF rating: ORANGE
Salt: 0.34g ORANGE
Sugar:
Energy per 25g: 120kcal
It may shock you to hear. But Hula Hoops – original flavour, that is – is not an ultra processed food, also known as UPF.
This means that it does not contain any preservatives or additives, and all ingredients could feasibly be bought in the shop or found in one’s pantry.
The much-loved crisp contains potato, sunflower oil, salt and two types of flour – rice and maize.
It does contain potassium chloride – a type of salt that reduces sodium in food – which is not a UPF itself, but can indicate that a food itself is processed.
But unlike many of the other typical UPF ingredients, it has not been linked to conditions like diabetes or bowel cancer – and in fact, is often added to help reduce salt levels in food.
Says paediatric dietician Emma Shafqat: ‘The sugar in the hula hoops was quite good, at less than 0.5g, and the salt’s not too bad either, coming in at less than a gram.’
Health service daily guidelines for sugar and salt intake advise that food is kept to less than 0.3g of salt per 100g serving.
Sugar, meanwhile, should ideally be 5g or less per 100g.
‘A grab bag of Hula Hoops does clock in at 120kcals, however, which is slightly on the higher end,’ added Ms Shafqat.
‘As a dietician, typically when we advise on snacks – particularly to those who are worried about their weight – we stay to stick to something under 100kcals.’
Eat Real Hummus Chips – Tomato and Basil
£2.25 for 110g at Tesco
Made from chickpeas, the Eat Real hummus chips would classify to most as a ‘healthy’ crisp option
UPF rating: RED
Salt: 0.23g GREEN
Sugar: 0.5g GREEN
Energy per 22g: 99kcal
Made from chickpeas, the Eat Real hummus chips would classify to most as a ‘healthy’ crisp option.
But a glance at the ingredient list on the packet shows this isn’t quite the case.
These crisps have the most ingredients – and additives – of any in the round-up, with added flavourings, sugar syrup and colouring.
They are, however, on the lower end of the scale calorie-wise, and have much less fat than fried crisps.
‘Surprisingly, given that they’re made of chickpeas, these only have 0.5g of fibre in them,’ said dietician Ms Shafqat.
Adds dietician Nichola Ludlam-Raine, author of How Not to Eat Ultraprocessed: ‘These crisps have quite a lot of ingredients, but they’re also an example that just because something is ultraprocessed, it doesn’t mean it’s bad for you.’
Tyrells Sea Salted Veg Sharing Crisps
£2.75 for 125g at Tesco
Tyrells sea salt vegetable crisps have just three ingredients – root vegetables, oil and salt
UPF rating: GREEN
Salt: 0.33g ORANGE
Sugar: 7.1g RED
Energy per 30g: 157 kcal
Tyrells sea salt vegetable crisps have just three ingredients – root vegetables, oil and salt.
They also have a whopping 11g of fibre – nearly half the recommended daily amount for women (25g) and a third of men’s (38g).
Fibre has been shown to have a number of health benefits in recent years – helping with anything from weight loss to reducing the risk of certain cancers.
A high fibre content will also help contribute to a feeling of fullness, says dietician Ms Ludlam-Raine, which could keep people from overeating.
‘They’ve also got 5g of protein in them, which will also contribute to satiety,’ she said.
The veg crisps are Ms Ludlam-Raine’s favourite of the round-up – for their non UPF ingredients, and great nutritional profile.
However, as Ms Shafqat points out, they are also quite high in sugar – clocking in at 7g per serving.
‘The perception with vegetable crisps is that they’re healthy and better for you,’ she said.
‘But I was really shocked by how much sugar these had in them – 7g per 30g serving is a massive amount.’
That said, she adds, the lack of added sugar on the ingredients list means it must come from the root vegetables themselves, which naturally have a high sugar content.
‘I think for this reason that other options on this list are healthier,’ said Ms Shafqat.
Proper Chips Sea Salt Lentil Chips
£1.50 for 85g at Morrisons
Like the chickpea Hummus crisps, these lentil crisps would likely appear in the healthier end of the crisp aisle
UPF rating: GREEN
Salt: 0.37g ORANGE
Sugar: 0.2g GREEN
Energy per 20g: 96kcal
Like the chickpea Hummus crisps, these lentil crisps would likely appear in the healthier end of the crisp aisle.
But unlike the hummus crisps, these genuinely don’t have any additives or UPF ingredients.
‘The lentil crisps are relatively high in calories,’ said Ms Shafqat – ‘but their sugar content is low, making them a better option than the vegetable crisps.’
‘They also have 10g of protein – not surprising given that lentils are naturally high in protein – and added iron, which is relatively rare for processed food to contain.’
To make them even healthier? Add a nutritious dip like hummus, salsa or guacamole, says Ms Ludlam-Raine.
‘That can help make crisps more of a satisfying, mindful snack rather than something you just eat mindlessly,’ she said.
Kettle Lightly Salted Crisps
£2.65 for five single packs at Tesco
Finally, in nutritional first-place, somewhat surprisingly, are a simple classic – Kettle’s Lightly Salted Crisps
UPF rating: GREEN
Salt: 0.2g GREEN
Sugar: 0.1g GREEN
Energy per 25g: 129kcal
Finally, in nutritional first-place, somewhat surprisingly, are a simple classic – Kettle’s Lightly Salted Crisps.
Both dieticians were pleasantly surprised by the crisp’s three ingredients – potatoes, oil, salt – as well as its relative lack of salt or sugar.
These crisps are high in fat – having been fried in oil – so should be eaten in moderation, says Ms Shafqat, as with most tasty things.
‘If you’re avoiding oil, look for crisps that are popped, not fried,’ she explained.
‘But make sure these don’t have nasty additives to make them tastier to make up for it.’
Nutritionally, crisps are never going to be healthier than say, an apple.
But if you do have the urge, stick to ready salted, or similarly simple flavours, say the experts.
