Enjoying tortilla chips with guacamole or your preferred salsa makes for a satisfying snack. Whether indulging solo or sharing at a gathering, this versatile treat caters to various preferences.
Beyond their deliciousness, tortilla chips offer an affordable option, and many variants lean towards healthier nutritional profiles. It’s worth noting that the healthiness of chips varies across brands, so with a discerning eye, you can easily locate the healthier alternatives. You can as well read Top 17 Lowest Calorie Chips.
When selecting the most nutritious tortilla chips, our criteria, as outlined by Amy Goodson, MS, RD, CSSD, LD, includes the following factors to consider:
Examine the ingredients: Select chips with minimal ingredients, focusing on those containing whole corn, a healthy oil like sunflower or avocado oil, and salt. Steer clear of chips with additives, preservatives, and artificial flavors.
Prioritize whole grains: Opt for tortilla chips made from whole grains, such as whole-grain corn, as they offer more fiber and nutrients compared to refined grains.
Monitor sodium levels: Be mindful of the sodium content, opting for chips with lower levels to avoid excessive salt intake. Consider unsalted or lightly salted options.
Avoid trans fats: Check the nutrition label for trans fats, which are unhealthy and contribute to heart disease. Choose chips free from partially hydrogenated oils.
Explore baked options: Baked tortilla chips often present a healthier alternative to fried ones, boasting lower fat content compared to their fried counterparts.
Emphasize fiber content: Choose chips with higher fiber content to promote digestion and prolonged satiety, helping prevent overeating.
Taking these factors into account, we consulted with dietitians to identify their recommendations for the healthiest and least healthy tortilla chips available on the market. and for something you can deep your chips in kindly check on Sauce at McDonald’s, Burger King, & Wendy’s—and Wendy’s Sauce is Winning.
Here Are The Three Unhealthy Tortilla Chipis
Worst: Tostitos Hint of Guacamole
Per serving, these Tostitos chips provide 150 calories, 8g of fat (1g saturated fat), 150mg of sodium, 17g of carbs (1g fiber, 1g sugar), and 2g of protein.
Widely recognized as one of the leading tortilla chip brands, Tostitos is a preferred choice for many seeking a quick snack from vending machines. Unfortunately, despite its convenience, several flavors from this brand incorporate artificial additives and less-than-ideal ingredients.
For example, the “Hint of Guacamole” variant employs artificial flavors and dyes like Yellow 5, Yellow 6, and Blue 1. Notably, Yellow 5 and 6 have been associated with allergic reactions and hyperactivity, with Yellow 6 specifically linked to potential adrenal and testicular tumors.
Worst: Doritos Nacho Cheese
Per serving, these Doritos contain 150 calories, 8g of fat (1g saturated fat), 210mg of sodium, 18g of carbs (1g fiber, 1g sugar), and 2g of protein.
According to Young, Doritos may not be the optimal choice for regular consumption due to the abundance of listed ingredients, including numerous food additives.
Within this extensive list of additives are artificial dyes, including Yellow 5, Yellow 6, and Red 40. Research suggests that all three dyes may be associated with potential allergic reactions and heightened activity levels in children, with Red 40 potentially having a link to ADHD specifically.
Worst: Doritos Flamas
Per serving, these Flamas Doritos offer 140 calories, 8g of fat (1g saturated fat), 200mg of sodium, 16g of carbs (1g fiber, 2g sugar), and 1g of protein.
Given that the standard Doritos Nacho Cheese variant already includes artificial dyes and ingredients, it’s unsurprising that their well-liked Flamas flavor follows suit. With Red 40 and Yellow 6 employed for coloring, opting for one of the healthier tortilla alternatives mentioned earlier, free from artificial ingredients, is a preferable choice.
Here Are The 10 Best Tortilla Chips
1. Siete Tortilla Chips
Per serving, these Siete tortilla chips provide 130 calories, 7g of fat (1g saturated fat), 150mg of sodium, 20g of carbs (3g fiber, 1g sugar), and 3g of protein.
For individuals seeking the gratification of a tortilla chip snack without grains, Siete is the ideal option. According to Manaker, “Siete tortilla chips are not only grain-free but also gluten-free and non-GMO, featuring high-quality ingredients like avocado oil, cassava, and chia seeds, making them an excellent choice.”
In addition to being paleo and vegan-friendly, these chips offer enticing flavors such as Lime, Churro, Nacho, or Jalapeño Lime for a delightful snacking experience.
2. Mi Niña White Corn Tortilla Chips
Per serving, these Mi Niña Tortilla Chips offer 130 calories, 5g of fat (1g saturated fat), 85mg of sodium, 20g of carbs (1g fiber, 0g sugar), and 2g of protein.
Those familiar with Mi Niña Tortilla Chips understand the temptation to finish the entire bag. According to Lisa Young, PhD, RDN, this delectable tortilla chip is not only delicious but also falls on the healthier spectrum, making it an excellent choice for those seeking a satisfying snack.
Young notes, “This is a health-conscious option due to its lower-calorie content and the inclusion of minimal ingredients such as non-GMO white corn, sunflower oil, sea salt, and a hint of lime. Additionally, it contains zero grams of trans fats, cholesterol, and sugars, contributing to weight management and heart health.”
3. Beanitos White Bean Chips
Per serving, Beanitos White Bean Tortilla Chips offer 130 calories, 7g of fat (0.5g saturated fat), 110mg of sodium, 15g of carbs (4g fiber, 1g sugar), and 4g of protein.
When in search of a straightforward tortilla chip seasoned with just a touch of sea salt, Beanitos White Bean Tortilla Chips emerge as a wholesome choice.
“These tortilla chips, crafted from white beans, deliver 4 grams of fiber and 4 grams of protein per serving,” notes Goodson.
She further highlights, “They maintain the crispiness characteristic of traditional tortilla chips and are available in various flavors,” making them an ideal option for those desiring the classic tortilla chip experience with the added benefit of a more satiating snack.
4. Hippeas Chickpea Tortilla Chips Sea Salt & Lime
Per serving, Hippeas presents a healthy tortilla chip option that Goodson highly recommends. Hippeas distinguishes itself by using chickpea flour in their products.
“These tortilla chips, crafted with chickpea flour, contribute 3 grams of fiber and 3 grams of protein per serving. They boast a lower sodium content, ranging from around 170-210 milligrams per serving depending on the flavor,” notes Goodson.
She emphasizes, “These chips are baked, not fried, and cater to various dietary preferences as they are vegan and gluten-free.”
While their Sea Salt & Lime flavor is a favorite, Hippeas offers alternatives like Rockin’ Ranch and Nacho Vibes, reminiscent of traditional tortilla chips like Doritos but with superior-quality ingredients.
5. From the Ground Up Cauliflower Tortilla Chips
Per serving, From the Ground Up offers a healthier alternative to traditionally processed tortilla chips, containing 140 calories, 7g of fat (1g saturated fat), 135mg of sodium, 19g of carbs (2g fiber, 1g sugar), and 1g of protein.
Many tortilla chips on the market undergo heavy processing, featuring extensive lists of ingredients and additives with challenging pronunciations. Fortunately, brands like From the Ground Up are prioritizing wholesome choices with simple, whole ingredients.
“Crafted from cassava, cauliflower, pea fiber, and chia seeds, these cauliflower tortilla chips stand out as a grain-free, gluten-free, and plant-based option,” remarks Goodson. “Additionally, they deliver 2 grams of fiber per serving.”
6. Popcorners Sea Salt Chips
Per serving, Popcorners offer a delightful chip option with 120 calories, 2.5g of fat (0g saturated fat), 190mg of sodium, 23g of carbs (1g fiber, 0g sugar), and 2g of protein.
We appreciate it when a nutritious chip comes with a generous serving size, allowing for a more indulgent snacking experience.
“If you’re in search of a satisfying crunch and a larger serving size, Popcorners might be the ideal chip for you,” suggests Goodson.
She adds, “These chips are crafted with less than 5 ingredients, baked instead of fried, providing an optimal crunch for snacking as you get more for fewer calories.”
7. Zach’s Mighty Tortilla Chips Sea Salt
Per serving, Zach’s Mighty Chips offer a delightful combination of 120 calories, 7g of fat (0.5g saturated fat), 125mg of sodium, 16g of carbs (2g fiber, <1g sugar), and 1g of protein.
The perfect tortilla chip often strikes a balance between flavor and a flawlessly crisp texture, especially for dipping. According to Lauren Manaker, MS, RDN, Zach’s Mighty Chips embodies the qualities of an exceptionally delicious and healthy tortilla chip.
“Crafted from freshly baked heirloom corn tortillas, these chips are fried to crispy perfection and delicately finished with just the right amount of sea salt,” she notes. “Utilizing two varieties of Organic yellow corn, Flint and Dent, these chips deliver a satisfying flavor and maintain sturdiness when used as a vessel for dips.”
8. Que Pasa Organic Yellow Corn Tortilla Chips
Per serving, these Que Pasa Yellow Corn Chips offer 140 calories, 7g of fat (0.5g saturated fat), 75mg of sodium, 18g of carbs (2g fiber, 0g sugar), and 2g of protein.
For those in search of a gluten-free, lower-calorie chip with minimal ingredients, Young recommends reaching for a bag of Que Pasa Yellow Corn Chips.
“These chips stand out as an excellent choice due to their lower calorie count and minimal sodium levels of 75 milligrams, coupled with zero grams of trans fats, cholesterol, and sugars.”
Moreover, these chips boast a straightforward ingredient list comprising only four components: corn, sunflower oil, sea salt, and a hint of lime.
9. Siete Family Foods Tortilla Chips
Siete Family Foods Tortilla Chips reign as the pinnacle of tortilla chip excellence, offering a delightful blend of flavor and nutrition. These grain-free and gluten-free chips are crafted with premium ingredients like cassava, avocado oil, and chia seeds.
With 140 calories per serving, they strike a perfect balance, containing 7g of fat (0.5g saturated fat). The sodium content is kept in check at 125mg, ensuring a deliciously guilt-free snacking experience.
A wholesome combination of 16g of carbs, 2g of fiber, and 1g of sugar caters to health-conscious consumers. To complete the package, each serving contributes 1g of protein, making them a delectable and nutritious choice.
10. 365 Organic Thin & Crispy White Corn Tortilla Chips
Per serving, the Organic Thin & Crispy White Corn Tortilla Chips from Whole Foods provide 150 calories, 8g of fat (0.5g saturated fat), 50mg of sodium, 18g of carbs (2g fiber, 0g sugar), and 2g of protein.
Young highly recommends these chips for their health-conscious profile, highlighting their remarkably low sodium content of 50 milligrams and the absence of trans fat, cholesterol, and sugars.
She further notes the presence of healthy fats, including 1.5 grams of polyunsaturated fat and 6 grams of monounsaturated fat, which can contribute to lowering LDL (bad) cholesterol levels in the bloodstream.
11. Good & gather Organic Black Bean Quinoa Multigrain Tortilla Chips
Per serving, the Good & Gather Organic Black Bean Quinoa Multigrain Tortilla Chip from Target’s food brand provides 140 calories, 7g of fat (0.5g saturated fat), 85mg of sodium, 18g of carbs (2g fiber, 0g sugar), and 2g of protein.
Notably, Whole Foods isn’t the sole provider of healthy tortilla chips. Target’s Good & Gather brand offers a commendable option, as recommended by Young.
“This selection is notably low in calories (140 calories) and is free from trans fat and cholesterol, preventing an increase in LDL (bad) cholesterol levels,” Young states. “The inclusion of 6 grams of monounsaturated fats is also advantageous for heart health.”
Additionally, these Good & Gather chips feature a concise ingredients list, devoid of artificial additives or preservatives.
12. Goodson’s Recommended Flamas Doritos Alternative
Goodson recommends a healthier alternative to Flamas Doritos with exceptional attributes. This top-notch tortilla chip boasts enticing flavors without compromising on nutritional quality.
Per serving, it delivers a satisfying crunch with 140 calories, maintaining a balance with 7g of fat (0.5g saturated fat). With a moderate sodium content of 135mg, it ensures a flavorful experience without excessive salt.
The carbohydrate count stands at 19g, complemented by 2g of fiber and a mere 1g of sugar, catering to those mindful of their intake. Furthermore, it contributes 1g of protein, making it a delicious and nutritious choice for any snacking occasion.
Frequently Asked Questions
Why are Siete Family Foods Tortilla Chips recommended?
- Dietitians recommend Siete Family Foods Tortilla Chips for their grain-free and gluten-free composition, made with high-quality ingredients like cassava, avocado oil, and chia seeds, providing a delicious and nutritious snacking option.
What makes Beanitos White Bean Tortilla Chips a healthy choice?
- Dietitians endorse Beanitos White Bean Tortilla Chips for being made with white beans, offering a good source of fiber and protein per serving, making them a wholesome alternative for health-conscious consumers.
Why are Hippeas Chickpea Tortilla Chips a popular option?
- Chickpea flour is the key ingredient in Hippeas, making them a standout choice. These chips are baked, not fried, and come in various flavors, catering to different dietary preferences while providing a satisfying crunch.
What sets Que Pasa Yellow Corn Chips apart as a gluten-free option?
- Que Pasa Yellow Corn Chips are recommended for their gluten-free and lower-calorie attributes. With minimal ingredients and a simple composition, they offer a wholesome alternative for those seeking a straightforward and healthier snacking choice.
What makes Popcorners a preferred choice for snacking?
- Popcorners are praised for their larger serving size, providing a satisfying crunch with fewer calories. Baked and made with less than five ingredients, they offer a delightful balance of flavor and nutrition, making them a popular and healthier snacking option.
What’s the healthier alternative to Flamas Doritos?
- Dietitians recommend a healthier alternative to Flamas Doritos, emphasizing ingredients and nutritional content to avoid artificial dyes and additives, providing a flavorful yet nutritious snacking option.
How can Tostitos be substituted with a healthier option?
- Dietitians suggest a healthier alternative to Tostitos, focusing on minimal ingredients and avoiding artificial additives and preservatives, ensuring a delicious and guilt-free tortilla chip experience.
In conclusion, the array of tortilla chips recommended by dietitians reflects a balance between delectable flavors and nutritional excellence. Siete Family Foods Tortilla Chips, Beanitos White Bean Tortilla Chips, Hippeas Chickpea Tortilla Chips, Que Pasa Yellow Corn Chips, and Popcorners stand out for their wholesome ingredients, offering a range of gluten-free, grain-free, and plant-based options.
These choices cater to varying dietary preferences while maintaining a satisfying crunch. Conversely, the cautioned alternatives, including the recommended substitutes for Flamas Doritos and Tostitos, emphasize the importance of steering clear of artificial additives. By choosing wisely, consumers can indulge in the pleasure of tortilla chips while prioritizing their health and well-being.