Crisps have changed considerably over the past two decades, with many products becoming less salty and lower in saturated fat as a result of government-backed health initiatives.
Consider the classic Walker’s Ready Salted. Since 2006, the saturated fat content in each bag has fallen by an impressive 70 per cent, while salt levels are down by 30 per cent.
A 25g bag now contains less than 1g of saturated fat — the type associated with artery damage — and provides just 5 per cent of an adult’s recommended daily salt limit. At under 130 calories, it contains fewer calories than a small handful of nuts.
The obvious limitation is that the ingredients list is still largely centred on one food: potatoes. Other snack options may provide a broader range of essential nutrients.
However, today’s crisp aisle extends well beyond the humble spud. Products are now made with lentils, chickpeas and corn, while many are baked instead of fried.
So is it worth spending up to three times more on a product marketed as healthier — and which crisps come out on top? Here, leading dietitian Nichola Ludlam-Raine assesses the options.
Kate Winslet enjoys a limited-edition baked-bean flavour of Walker’s crisps in 2003
Kettle Chips, Lightly Salted
Per 25g bag: 129 calories, 0.5g saturated fat, 1.3g fibre, 0.1g sugar, 0.2g salt
Kettle Chips are made without additives, using only potatoes, a blend of rapeseed and sunflower oils, and sea salt. That short ingredients list means they are less processed than many competing crisps, earning them strong marks from dietitian Nichola Ludlam-Raine, author of How Not To Eat Ultra-Processed.
Research has associated regular consumption of some widely used additives, preservatives and flavourings with changes to gut bacteria — the trillions of microorganisms in the digestive system that play an important role in protecting against disease.
‘Kettle Chips contain a similar number of calories and a comparable amount of fat to other crisps,’ says Ms Ludlam-Raine. ‘However, because they are less processed, they are a healthier choice.’
Verdict: 4/5
Sun Bites, Lightly Salted
Sun Bites are made with a blend of wholegrains rather than potatoes
Per 25g pack: 119 calories, 0.5g saturated fat, 1.7g fibre, 0.9g sugar, 0.2g salt
Sun Bites differ from traditional crisps because they are made with wholegrains, including corn, wheat, brown rice and oats.
Those grains provide micronutrients and fibre, which can support bowel health, help lower cholesterol and reduce the risk of heart disease.
Even so, Ms Ludlam-Raine points out that the fibre increase over standard potato crisps is modest, so Sun Bites should not be relied upon to transform your daily intake. Adults are advised to consume 30g of fibre a day.
‘Sun Bites are a reasonable way to add wholegrains to a snack,’ she says. ‘But they should not replace naturally high-fibre foods such as oats, beans or wholegrain bread.’
Verdict: 3.5/5
Popchips, Sour Cream and Onion
Popchips are heated and depressurised instead of fried, significantly reducing their fat content
Per 17g bag: 72 calories, 0.3g saturated fat, 0.8g fibre, traces of sugar, 0.1g salt
Many flavoured crisps contain several teaspoons of sugar, but Popchips have only a negligible amount.
They are produced from potato starch, potato flakes and rice flour. The mixture is heated under pressure before being rapidly depressurised, causing it to expand in a process similar to popcorn popping.
The pieces are then seasoned and may receive a light coating of oil. That differs from conventional crisps, which absorb much of the oil used during frying.
The result is a snack with very little fat and roughly half the calories of a bag of Kettle Chips. Popchips also rank among the lowest-salt products assessed.
Verdict: 4/5
Walker’s Crisps, Ready Salted
For many people, a packet of Walker’s crisps represents the classic ultra-processed snack
Per 25g pack: 130 calories, 0.6g saturated fat, 1.1g fibre, traces of sugar, 0.3g salt
Walker’s crisps are often held up as the quintessential ultra-processed food. Yet Ms Ludlam-Raine says that description is not entirely fair.
‘There are actually just four main ingredients: potatoes, two types of oil and salt,’ she says.
‘Walker’s also includes four additives, all of which are antioxidants — rosemary extract, ascorbic acid, tocopherol-rich extract and citric acid.’
Antioxidants are compounds associated with a range of health benefits, although the tiny quantity found in a packet of crisps is unlikely to have a meaningful effect.
‘The relatively simple ingredients list makes these a better choice than many other crisps on supermarket shelves,’ she says.
They are, however, higher in calories and saturated fat than several of the other products assessed.
Verdict: 3.5/5
Wotsits WOW Lightly Salted Puffs
With fewer calories than an apple and low levels of salt, sugar and fat, these puffs can be a reasonable snack
Per 15g pack: 72 calories, 0.3g saturated fat, 0.9g fibre, 0.2g sugar, 0.2g salt
These baked puffs combine corn, chickpea and rice flours with flavourings to create a low-calorie snack.
Despite the health-focused branding, Ms Ludlam-Raine says they are not dramatically better nutritionally than Walker’s or Sun Bites.
Because the pack is smaller, it also contains less fibre than Kettle Chips, Sun Bites and Walker’s.
Nevertheless, at just 72 calories, the puffs remain a healthier choice than many conventional snack foods.
Verdict: 3.5/5
Walker’s Oven Baked, Sea Salt
Walker’s Baked crisps contain less fat and fewer calories, but more additives and sugar than the original version
Per 22g pack: 96 calories, 0.3g saturated fat, 1.4g fibre, 1.2g sugar, 0.2g salt
The baking process significantly reduces the fat content, says Ms Ludlam-Raine.
‘The nutrition labels show 13g of fat per 100g in Walker’s Baked, compared with 31g in the standard version.’
‘However, the ingredients list is longer. It includes potato flakes, starch, sugar, lecithins as a binding agent, flavourings and annatto, a natural colour.’
‘If your priority is choosing a less processed crisp, I would opt for the original Walker’s instead.’
Verdict: 3/5
