21 Low-Calorie Chips, According To Dietitian

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A commonly cited study published in the New England Journal of Medicine identified potato chips as the top culprit for weight gain.

Since managing weight is about energy balance (calories in from food vs calories out from activity), it makes sense to look for chips that are lower in calories.  

The diet industry knows that consumers are looking for lower-calorie options, so they have made a lot of chip products that are lower in calories over the last few years.  

Below, I’ll cover the top 21 lowest-calorie chips, which were picked by our team of dietitians at FeastGood.com.

At A Glance

21 Lowest Calorie Chips

All nutrition information below is based on a 1-oz (28g) serving size.

1. MyProtein Salt & Vinegar Chips

The salt and vinegar chips made by MyProtein have the lowest number of calories on this list. 

They are also exceptionally high in protein due to the protein blend of soy and whey protein concentrate that can be found in the ingredients.

One bag of these chips (37-gram serving) contains 120 calories. This falls well under the low-calorie criteria for chips.

Unlike some chips, these do contain dairy in the ingredients, meaning that they might not be suitable for anyone with lactose intolerance or dairy sensitivity. 

• Calories: 91
• Macros: 10.5g protein, 7g carbs, 3.5g fat 
• Sugar: <1g
• Fiber: 3.8g
• Sodium: 302mg 

Buy MyProtein chips here.

2. Gourmet Basics Smart Fries Gluten-Free Garlic & Rosemary Air Popped Potato Sticks

The Gourmet Basics gluten-free garlic & rosemary air-popped potato sticks come in second place for the lowest calorie chip, with a calorie count of only 100 calories. 

They do have more sodium than some of the options that follow, so keep that in mind if you are watching your sodium intake.  

Because of the flavoring, there are more ingredients in the list, but they are all recognizable, with no artificial flavors or colors.  

Gourmet Basics have thirteen flavors of Smart Fries in total, and four of them are explicitly gluten-free and non-GMO.  

Note that the nutrition information on their site is presented for 21g, so you will need to adjust accordingly for comparison purposes. 

In other words, just because you see fewer calories with Gourmet Basics, it’s a smaller serving size compared with our #1 pick, MyProtein chips.  

• Calories: 100
• Macros: 2g protein, 20g carbs, 2g fat (0g saturated fat)
• Sugar: 0g
• Fiber: 1g
• Sodium: 240mg

Buy on Amazon here.

3. Dare Veggie Crisps Ketchup

Dare brand Veggie Crisps have the next lowest calorie count overall at 105 calories for Ketchup flavor crisps.  This is a great alternative if you love regular ketchup-flavor chips.

They also have the second-highest protein and highest fiber content, but also the highest sugar content.  The ingredient list is fairly long, so if you are looking for minimal additives, these won’t be your top choice.

• Calories: 105
• Macros: 3g protein, 19.5g carbs, 2.2g fat (0.3g saturated fat)
• Sugar: 3g
• Fiber: 3g
• Sodium: 240mg

Buy on Amazon here.

4.  Popcorners Sea Salt Popcorn Chips

Popcorners are next on the list with the third lowest calorie count overall for their Sea Salt flavor popcorn chips.  

These light and airy crunchy chips also have the third lowest fat content (after Snack Factory Pretzel Crisps and Gourmet Basics Pop Rings) and no sugar.  There are only three ingredients: yellow corn, sunflower oil, and sea salt.

• Calories: 110
• Macros: 2g protein, 20g carbs, 2.5g fat (0g saturated fat)
• Sugar: 0g
• Fiber: 1g
• Sodium: 190mg

Buy on Amazon here.

5. Gourmet Basics Slim Chips Salty Sweet Kettle

Gourmet Basics make a second appearance on the list, this time with their Slim Chips.  All three flavors boast 110 calories.  Since I’m a sucker for the sweet and salty combo, this was my top pick of the three. 

Slim Chips are actually popcorn-based chips and not potato chips, like the Popcorners. Their ingredient list is a bit longer, but all wholesome, recognizable ingredients.

• Calories: 110
• Macros: 2g protein, 20g carbs, 3g fat (0g saturated fat)
• Sugar: 2g
• Fiber: 1g
• Sodium: 180mg

Check out Where to Buy on the Gourmet Basics website.

6. Gourmet Basics Mediterranean Herbs Pop Rings

Another Gourmet Basics chip that has very low calories.  All three flavors of their Pop Rings “onion” rings also have 110 calories per serving.  I love Greek food, so the Mediterranean herbs really appealed to me.  

Note that all three flavors contain wheat, meaning they are not suitable for gluten-free diets.

• Calories: 110
• Macros: 2g protein, 23g carbs, 1.5g fat (0g saturated fat)
• Sugar: 0g
• Fiber: 0g
• Sodium: 160mg

Check out Where to Buy on the Gourmet Basics website.

7. Snack Factory Pretzel Crisps Original 

These flattened “2D” pretzel crisps are somewhere between a hard pretzel and a chip, but definitely very snackable. 

The salty, crunchy combo is hard to resist, so thankfully they also have only 110 calories per serving. 

They are the only fat-free product on this list, but they are high in sodium and contain added sugars. This wheat-based product contains gluten. 

• Calories: 110
• Macros: 2g protein, 24g carbs, 0g fat (0g saturated fat)
• Sugar: 2g
• Fiber: <1g
• Sodium: 270mg

Buy on Amazon here.

8. WonderSlim Pea Protein Snack Chips, Salt & Vinegar

No potato chip list is complete to me without salt & vinegar. I had to look carefully at the label because it was for 30g instead of 28g. The adjusted information for 28g is shown below.   

I was pretty excited to see the high protein content for these chips.  The offset is that these chips are high in sodium, so it will depend on what is more important to you.  

The 0g of sugar is actually misleading since maltodextrin (a form of corn sugar) appears in the ingredient list.  This just means that the amount of sugar per serving is less than 0.5g, so it can be rounded to 0 on the food label.

• Calories: 112
• Macros: 9.3g protein, 10.3g carbs, 3.7g fat (0g saturated fat)
• Sugar: 0g
• Fiber: 0g
• Sodium: 308mg

Buy on Amazon or direct from DietDirect.

9. Spokes Dill Pickle Puffed Potato Snacks

Spokes have nine flavors of their puffed potato snack, and dill pickle is my favorite for its zingy taste.  

This is a product that requires careful label reading, as the nutrition facts are shown for an entire bag (80g) and for a 10g portion.  Info for a 1-oz/28g serving is shown below.  

Spokes are tied with WonderSlim for calories but also have the highest sodium content.

• Calories: 112
• Macros: 0.7g protein, 22.4g carbs, 2.5g fat (0.4g saturated fat)
• Sugar: 0.7g
• Fiber: 1.4g
• Sodium: 360mg

Buy on Well.ca here or local retailers.

10. Kellogg’s Special K Cracker Chips Salt & Vinegar

These chips will satisfy your salt and vinegar cravings.

Although the main components of this chip are gluten-free starches like potatoes, rice flour, and cornmeal, they do contain a small amount of whole wheat flour and barley (in the malt vinegar). This makes them unsuitable for gluten-free diets.

This product contains no MSG or artificial colors, but it does contain some food additives and preservatives.

• Calories: 112
• Macros: 1.4g protein, 21g carbs, 3.5g fat 
• Sugar: 2.8g
• Fiber: 2.8g
• Sodium: 266mg 

Buy on Amazon here.

11. Pure Protein Hickory BBQ Popped Crisps

Similar to MyProtein chips (our #1 pick), Pure Protein is a chip brand that utilizes a protein blend in its ingredients. Pure Protein uses protein sources such as pea protein, lentil flour, and soy protein isolate. 

These chips would serve as a great way to satisfy chip cravings if you are on a lower-calorie, high-protein diet. One bag of these chips contains 12 grams of protein.

While the ingredient list is somewhat lengthy, these chips do not contain any MSG or artificial flavors, making them a healthier low-calorie option.

• Calories: 116
• Macros: 9g protein, 10g carbs, 4.5g fat 
• Sugar: <1g
• Fiber: <1g
• Sodium: 250mg 

Buy on Amazon here.

12. Tostitos Oven-Baked Scoops! Tortilla Chips

Tostitos brand is next with their oven-baked Scoops!  These yellow corn tortilla chips are only 120 calories.  They pair perfectly with guacamole & salsa.

They have no sugar and one gram more fiber than the next contenders, and the lowest sodium content overall.  They also boast a short, easily-recognizable list of ingredients.

• Calories: 120
• Macros: 2g protein, 22g carbs, 3g fat (0.5g saturated fat)
• Sugar: 0g
• Fiber: 2g
• Sodium: 140mg

Buy on Amazon here.

13. Lay’s Oven-Baked Original Potato Crisps

Capturing all the salty potato flavor and crunch of a regular potato chip, Lay’s Oven-Baked Original Potato Crisps are next on the list with the same calorie count as the Tostitos. 

They have half a gram more fat overall, but no saturated fat.  They do have two grams of sugar, and one less gram of Fiber than the Scoops!

• Calories: 120
• Macros: 2g protein, 22g carbs, 3.5g fat (0g saturated fat)
• Sugar: 2g
• Fiber: 1g
• Sodium: 160mg

Buy on Amazon here.

14. Ruffles Oven-Baked Cheddar & Sour Cream Potato Crisps

The Ruffles brand comes in eleventh with these flavorful crisps.  They have the same calorie count as Lay’s and Tostitos but do contain saturated fat and a much longer list of ingredients, including MSG and artificial colors and flavors.

• Calories: 120
• Macros: 2g protein, 21g carbs, 3.5g fat (0.5g saturated fat)
• Sugar: 2g
• Fiber: 1g
• Sodium: 240mg

Buy on Amazon here.

15. PopChips Buffalo Ranch Potato Ridges

PopChips have several different flavors, and these stood out to me for their tanginess and also the thick, ridged texture (potato ridges vs. potato chips).  They do, however, have the most fat and third-highest sodium so far.  

The ingredient list is fairly long but it does not contain MSG or artificial colors, so it was a toss-up between these and the Ruffles for me.

• Calories: 120
• Macros: 2g protein, 19g carbs, 5g fat (0.5g saturated fat)
• Sugar: <1g
• Fiber: <1g
• Sodium: 280mg

Buy on Amazon here.

16. Cheetos Baked! Flamin’ Hot

Cheetos were one of my favorite non-potato crunchy snacks when I was a kid, so I was excited to see this lower-calorie version. This is our fifth entry at the 120-calorie mark.  

However, there are dozens of ingredients including MSG and artificial colors, bumping it to the bottom of the list. 

• Calories: 120
• Macros: 2g protein, 17g carbs, 5g fat (1g saturated)
• Sugar: <1g
• Fiber: <1g
• Sodium: 220mg 

Buy on Amazon here.

17. FitBite Cassava Chips Sea Salt

FitBite Cassava chips are a healthy and low calorie option that utilize cassava (a root vegetable) instead of most chips that use either potato or corn.

Replacing other starches with cassava can be beneficial to those who follow a low glycemic diet:

“Compared to any other starches, cassava has a fairly low glycemic index of just 46. Conversely, boiled potatoes have a glycemic index of 78, and white rice has a glycemic index of 73.”

Dr. Axe, DC, DNM, CNS

These chips contain no MSG or artificial ingredients. In fact, the only ingredients in these chips are cassava roots, sunflower oil, and sea salt.

These chips are also certified gluten free.

• Calories: 120
• Macros: 1g protein, 17g carbs, 5.6g fat 
• Sugar: <1g
• Fiber: <1g
• Sodium: 136mg 

Buy FitBite Cassava Chips here.

18. RiceUP! BBQ Brown Rice Chips

These low-fat BBQ chips utilize rice flour as their main ingredient and are low in fat since they are a “popped”, not fried chip.

These chips do not use any MSG or artificial ingredients. Unlike most chips that use cheaper vegetable oils such as canola oil, These chips utilize olive oil, which contains more antioxidants and anti-inflammatory compounds, making it a better choice.

• Calories: 120
• Macros: 2.8g protein, 18.5g carbs, 4.5g fat 
• Sugar: <1g
• Fiber: <1g
• Sodium: 75mg 

Buy RiceUP! Chips here.

19. Mr. Tortilla Keto Crunchy Tortilla Chips, Sea Salt

A low carb tortilla chip seems almost too good to be true, but Mr. Tortilla Chips have managed to create just that. These are a great option if you are following a low carb diet, but still want to enjoy some chips and guacamole. 

It should be noted that, unlike most corn tortilla chips, these tortilla chips do use wheat containing ingredients, meaning that they are not a safe option for gluten free individuals.

These chips do not contain any MSG, but do contain some preservatives and gums, which have been shown to have negative impacts on gut health, and could cause stomach issues for some people.

• Calories: 120
• Macros: 5g protein, 9g carbs, 10g fat 
• Sugar: 0g
• Fiber: 6g
• Sodium: 80mg 

Buy on Amazon here.

20. Quevos Pita Style Honey Mustard Protein Chips

These are one of the most unique low-calorie chips that made the list, since the main ingredient is egg whites.

“When it comes to an egg white, its calories clock in at just 17—so very low. If you’re watching your calorie intake, egg whites are a nice way to get satisfying protein, while keeping calories in check.”

Christopher Mohr, Ph.D., R.D.

In addition to egg whites, these protein chips use cassava flour and are a certified gluten-free product.

These chips do not contain any MSG or artificial flavors, and they advertise themselves as being both low-carb and diabetic-friendly. 

You can also taste these pita-style protein chips in flavors such as sour cream, cheddar, and their original flavor.

• Calories: 120
• Macros: 8g protein, 9g carbs, 7g fat (1g saturated)
• Sugar: 0g
• Fiber: 6g
• Sodium: 320mg 

Buy on Amazon here.

21. IWon Organics Sweet Dijon Protein Stix

While not quite the same as your typical chip, this high-protein snack seeks to satisfy your Cheeto craving in a healthier way. 

This product comes in a few other flavors such as Nacho Cheese, Spicy Sweet Peppers, and Mesquite BBQ, all of which are high in protein and gluten-free.

IWon uses a protein blend of green peas, brown rice flour, navy beans, and brown rice protein as its main ingredient. It also uses all organic ingredients, and does not contain any MSG or artificial flavors.

• Calories: 120
• Macros: 7g protein, 14g carbs, 5g fat
• Sugar: 3g
• Fiber: 2g
• Sodium: 135mg 

Buy on Amazon here.

What Is Considered A “Low-Calorie” Chip?

Most “standard” potato chips have the following nutrition information for a 1-oz (28g) serving:

• Calories: 150-160
• Protein: 2g
• Carbs: 15g
• Fat: 10g
• Sugar: 1g
• Fiber: 1g
• Sodium: 170mg

For a food to be marketed as “low-calorie,” the calorie count per 1-oz cannot exceed 40 calories.  By this standard, no chip products meet the definition of “low-calorie” per the official guidelines. 

However, the terms “reduced-calorie” or “lower-calorie” can be used when the food provides at least 25% less calories than the typical amount.  This would mean 110-120 calories for chips.

Key Takeaway: For the purposes of this review, I focused on chip products that had at least 25% lower calories (fewer than 120 calories).

Tips for Buying Lower-Calorie Chips

Tip #1: It’s important to read the labels carefully 

According to Jillian Michaels, a celebrity fitness trainer:   

“One of my biggest pet peeves is deceptive food labeling. For example, a single (product) often lists multiple servings. What are all these weird-sounding ingredients? And why is this list so ridiculously long anyway? All great questions! To avoid foods that contribute to heart disease, diabetes, cancer, and obesity, you need to be savvy about nutrition facts.”

You will want to look carefully at the serving size in terms of grams and not the number of chips since the number of chips in a serving can vary.

A small bag may contain more than one serving. 

You don’t want to mistakenly eat the whole bag thinking it contains only the calories shown, when in fact there are 2-3 servings in the bag.

Tip #2: Compare the macronutrients of different chips (protein, carbs, and fats).  

Depending on your goals, you may also want to look for the highest protein chips or the lowest fat chips.

More specifically, if your goal is weight loss opting for chips that are higher in protein will benefit you:

“Increasing protein can be very helpful for weight loss because protein can help tame your appetite. It also supplies plenty of the raw materials needed to maintain your muscles and your metabolism, both of which help ensure that you’re burning calories at an appropriate rate.”

Dr. Bret Scher, MD

Tip #3: Consider other aspects, such as the sodium content and vitamins and minerals 

The ingredient list can show you if there are unwanted additives such as artificial flavors or colors.

It is important to consider whether you want to be consuming chips containing additives, since they can potentially cause health issues such as allergic reactions:

Frequently Asked Questions

Are Low-calorie Chips a Healthy Snack Option for All Diets?

While low-calorie chips can be a healthier alternative to regular chips, their suitability can vary depending on the specific diet.

For example, while they may be suitable for a calorie-controlled diet, they may not be ideal for a low-carb or ketogenic diet due to their carbohydrate content.

Always check the nutritional information to ensure the snack aligns with your dietary needs.

How Do Low-calorie Chips Compare in Taste to Regular Chips?

Taste can be subjective and can vary from brand to brand.

Some people find low-calorie chips to be just as tasty as regular chips, while others may notice a difference in flavor or texture.

It’s worth trying a few different brands to find one that you enjoy.

Can I Make My Own Low-calorie Chips at Home?

Yes, you can make your own low-calorie chips at home using ingredients like kale, zucchini, or sweet potatoes.

By baking instead of frying and controlling the amount of oil and salt used, you can create a snack that’s lower in calories than many store-bought options.

Other Low-Calorie Foods

• Lowest-Calorie Peanut Butter
• Lowest-Calorie Milk
• Lowest-Calorie Fish
• Zero Calorie Foods

References

Mozaffarian, D., Hao, T., Rimm, E. B., Willett, W. C., & Hu, F. B. (2011). Changes in Diet and Lifestyle and Long-Term Weight Gain in Women and Men. New England Journal of Medicine, 364(25), 2392-2404. doi:10.1056/NEJMoa1014296

Lucas L, Russell A, Keast R. Molecular mechanisms of inflammation. Anti-inflammatory benefits of virgin olive oil and the phenolic compound oleocanthal. Curr Pharm Des. 2011;17(8):754-68. doi: 10.2174/138161211795428911. PMID: 21443487.

Paudel, D., Tian, S., Joseph, G., Prodes, E., Nair, D. V. T., & Singh, V. (2022). Guar Gum-Induced Changes in Gut Microbiota Metabolic Activity and Intestinal Immune Response Augments Susceptibility to Experimental Colitis. Current Developments in Nutrition, 6(Suppl 1), 992. https://doi.org/10.1093/cdn/nzac068.021