Dietician Ranks Crisps: Lentil Chips Lag Behind Walker's, Kettle Chips Lead

Modern crisps have seen a significant nutritional overhaul, with major brands like Walker's reducing saturated fat by 70% and salt by 30% since 2006. A 25g bag of Walker's Ready Salted now contains less than a gram of saturated fat and meets only five percent of the daily recommended salt intake.

Dietician Nichola Ludlam-Raine, author of "How Not to Eat Ultra-Processed," notes that while potato-based crisps have improved, alternative snacks made from ingredients like lentils, chickpeas, and corn, often baked rather than fried, may offer different nutritional profiles.

Top-Ranked Crisps

Kettle Chips, Lightly Salted received a rating of 4/5. Made with just potatoes, rapeseed and sunflower oil, and sea salt, they are praised for their minimal processing and lack of additives. Ludlam-Raine points out that while calorie and fat content are comparable to other crisps, the simple ingredient list makes them a healthier choice. Studies have linked additives found in more processed snacks to potential issues with gut bacteria.

Popchips, Sour Cream and Onion also earned a 4/5 rating. These popped crisps, made from potato starch, potato flakes, and rice flour, are heated under pressure rather than fried. This method results in significantly less fat and fewer calories compared to traditional fried crisps, with minimal sugar and salt.

Mid-Tier Options

Sun Bites, Lightly Salted, rated 3.5/5, are made from a mix of wholegrains such as corn, wheat, brown rice, and oats. These offer micronutrients and fiber beneficial for heart health, though Ludlam-Raine cautions that the fiber content is only slightly higher than plain potato crisps.

Walker’s Crisps, Ready Salted, also rated 3.5/5, are acknowledged as having a simple ingredient list comprising potatoes, oils, and salt, along with four antioxidants. Despite some perceptions of being ultra-processed, Ludlam-Raine states their ingredient simplicity is an advantage over many other options, though they are higher in calories and saturated fat than some alternatives.

Wotsits WOW Lightly Salted Puffs, rated 3.5/5, are made from corn, chickpea, and rice flour. While a low-calorie, baked option, Ludlam-Raine notes they offer less fiber than Kettle Chips, Sun Bites, or original Walker's crisps, despite their health-themed marketing.

Walker’s Oven Baked, Sea Salt, received a 3/5 rating. Baking reduces fat content, but the ingredients list is longer, including potato flakes, starch, sugar, lecithins, flavorings, and annatto. Ludlam-Raine suggests the original Walker's crisps are less processed.

Crisps to Avoid

Eat Real Lentil Chips were flagged as a less desirable option. Despite marketing focused on pulses and grains, a pack contains twice the salt of Kettle Chips and less fiber than many potato-based crisps for a comparable calorie count.

Hula Hoops, Ready Salted, received a low rating due to high salt content, more than double that of Walker's Ready Salted. They are also higher in calories and have very low fiber, contributing minimally to satiety. The inclusion of potassium chloride, a flavor enhancer, marks them as ultra-processed.

Pringles, Original were identified as one of the fattiest and most processed options. Their ingredient list includes multiple flours, the preservative maltodextrin, emulsifier E471, and food coloring.