What’s the healthiest packet of crisps? Dietician reveals why lentil chips are worse for you than Walker’s – and the best bag to pick
Today’s crisps are not what they used to be. The potato-based snack has undergone a nutritional glow-up over the last 20 years; a result of various Government initiatives.
Take the classic favourite – a packet of Walker’s Ready Salted. Since 2006, the amount of saturated fat in every bag has been cut by an impressive 70 per cent, and salt 30 per cent.
Today, a 25g bag will set you back less than a gram of the ‘bad’ fat (the type that damages arteries), and just five per cent of your daily salt limit. Calories-wise, it’s less than a handful of nuts.
The drawback, you could say, is an ingredients list consisting mostly of potato. Alternative snacks may offer a wider array of vital nutrients.
But these days, crisps aren’t limited to one vegetable; they’re made from lentils, chickpeas, corn – and are baked, rather than fried.
So is it worth paying three times more for ‘healthier’ versions – and which bag is the best? Here, a top nutritionist reveals her pick of the bunch…
Kate Winslet is pictured in 2003 eating a limited edition baked bean flavour of Walkers crisps
Kettle Chips, Lightly Salted
Per 25g bag: 129 calories, 0.5g saturated fat, 1.3g fibre, 0.1g sugar, 0.2g salt
Kettle Chips contain no additives, made from just potatoes, a mixture of rapeseed and sunflower oil, and sea salt. Its pared back ingredients list makes it far less processed than other crisps, earning it significant health points, according to dietician Nichola Ludlam-Raine, author of How Not to Eat Ultra-Processed.
Studies have linked the regular consumption of some commonly used additives, preservatives and flavourings to problems with gut bacteria – the trillions of microbes in our digestive system that are crucial for warding off a host of diseases.
‘The calories and fat content of Kettle Chips are comparable with other crisps,’ says Ludlam-Raine. ‘But due to the fact that it’s a less processed crisp, this makes for a healthier option.’
Verdict: 4/5
Sun Bites, Lightly Salted
Sun Bites are made using a mixture of wholegrains, rather than potatoes
Per 25g pack: 119 calories, 0.5g saturated fat, 1.7g fibre, 0.9g sugar, 0.2g salt
Unlike regular crisps, Sun Bites are made using wholegrains like corn, wheat, brown rice and oats.
These contain large amounts of micronutrients – as well as bowel-boosting fibre – that are beneficial for lowering cholesterol and reducing risk of heart disease.
However, Ludlam-Raine flags that there’s only a small amount of extra fibre, compared to plain potato crisps, so don’t count on it for significantly boosting your daily intake (adults need 30g daily).
‘Sun Bites are a reasonable way to include wholegrains in a snack,’ she says. ‘But don’t eat them instead of higher-fibre foods like oats, beans or wholegrain bread.’
Verdict: 3.5/5
Popchips, Sour Cream and Onion
Popchips are heated and depressurised, rather than fried, saving a significant amoung of fat
Per 17g bag: 72 calories, 0.3g saturated fat, 0.8g fibre, traces of sugar, 0.1g salt
Most flavoured crisps are packed with several teaspoons of sugar – but not these popped crisps, which contain barely a pinch.
These are made from a combination of potato starch, potato flakes and rice flour that’s heated under pressure and rapidly depressurised, causing it to ‘pop’ and expand, like popcorn.
They are then seasoned and often lightly sprayed with oil for flavour, unlike regular crisps which absorb most of the oil they are fried in.
This makes for a snack with virtually no fat and around half the calories of a bag of Kettle Chips. Popchips are also among the lowest in salt of all the crisps analysed.
Verdict: 4/5
Walker’s Crisps, Ready Salted
A 25g packet of Ready Salted crisps is far healthier than you might think (pictured: 35g pack)
Per 25g pack: 130 calories, 0.6g saturated fat, 1.1g fibre, traces of sugar, 0.3g salt
A packet of Walker’s crisps is considered, by many, to be the epitome of ultra-processed food. But according to Ludlam-Raine, this is far from the case.
‘There’s actually only four main ingredients here – potatoes, two oils and salt,’ she says.
‘Walker’s then add four additives which are actually antioxidants – rosemary extract, ascorbic acid, tocopherol-rich extract and citric acid.’
Antioxidants are compounds known to have a multitude of health benefits, although Ludlam-Raine adds that the very small quantity in a packet of crisps is unlikely to make any difference.
‘The simplicity of the ingredients makes this a better option than many of the other crisps on supermarket shelves,’ she says.
However, compared to many of her other picks, Walker’s are higher in calories and saturated fat.
Verdict: 3.5/5
Wotsits WOW Lightly Salted Puffs
With fewer calories than an apple and low salt, sugar and fat, these puffs aren’t a bad snack
Per 15g pack: 72 calories, 0.3g saturated fat, 0.9g fibre, 0.2g sugar, 0.2g salt
These puffs combine corn, chickpea and rice flour and ‘flavourings’ to create a low-calorie snack that’s baked, rather than fried.
Ludlam-Raine says that, despite the health-themed marketing, it’s not significantly better for you than a packet of Walker’s or Sun Bites.
In fact, because of the smaller quantity, you’ll get less fibre than Kettle Chips, Sun Bites and Walker’s.
Still, for just 72 calories it’s a healthier choice than most other snacks, Ludlam-Raine says.
Verdict: 3.5/5
Walker’s Oven Baked, Sea Salt
Walker’s Baked are lower in calories & fat, but with more additives and sugar than the original
Per 22g pack: 96 calories, 0.3g saturated fat, 1.4g fibre, 1.2g sugar, 0.2g salt
Baking makes a difference to the fat content, Ludlam-Raine says.
‘The nutrition labels show 13g fat per 100g for Walker’s baked, compared with 31g for the standard.
‘But the ingredients list is longer here – including potato flakes, starch, sugar, lecithins (binding agent), flavourings and annatto, a natural colour.
‘If you’re looking for crisps that are less processed, I’d go for the original Walker’s.’
Verdict: 3/5
Dietician Nicola Ludlam-Raine gives her verdict on the bags to avoid
A pack of Lentil chips has twice the salt of Kettle Chips and very little fibre
Eat Real Lentil Chips: 87 calories, 0.3g saturated fat, 0.8g fibre, 0.1g sugar, 0.4g salt, per 18g pack
This has twice the salt of Kettle Chips and, despite the brand’s emphasis on ‘pulses, grains and greens’, there’s less fibre here than most of the crisps above. Calories-wise, it’s a fair amount given the very small portion.
Hula Hoops, Ready Salted: 120 calories, 0.5g saturated fat, 0.6g fibre, traces of sugar, 0.7g salt, per 24g pack
The ring-shaped snack has more than twice the salt of Walker’s ready salted and nearly a sixth of your daily limit. Hula Hoops are also higher in calories than many other packets of a similar size, and the extremely low fibre count will do very little to satisfy hunger. What’s more, they contain the flavour enhancer potassium chloride, making them ultra-processed.
Pringles, Original: 158 calories, 0.9g saturated fat, 1.2 g fibre, 0.3 g sugar, 0.2g salt, per 30g (roughly 13 crisps)
The fattiest of most crisps on the supermarket shelf, Pringles are also among the most processed. The label lists nine ingredients, including flours, the preservative maltodextrin, the emulsifier E471 and food colouring.
