Diet & Nutrition

Australia’s favourite chips and crisps, ranked by a dietitian

From Pringles to Kettle to Thins, dietitian Melissa Meier ranks Australia’s favourite chips and crisps.

Nothing beats a handful of crispy, crunchy chippies when you’re basking in the sunshine on a weekend afternoon. Indeed, many people are partial to a packet or two throughout the week as well, as a pick-me-up on boring work afternoons or a snack to accompany evening television viewing.

I’m sure you’re not surprised that as a dietitian, I’d place potato chips in the ‘treat’ basket, regardless of what’s on the label (think: ‘organic’, ‘natural’, ‘gluten free’). Their drool-worthy combo of fat and salt makes them oh-so tantalising for your taste buds – but not so good for your health or your waistline.

Like what you see? Sign up to our newsletter for more stories like this.

Being in the ‘sometimes’ food category, I’d encourage you to consume chips only occasionally and in moderation. That means they’re not completely off the menu for good, but they’re not a regular feature in your diet. If you’re in this mind frame, there’s really no point in figuring out the ‘healthiest’ one (after all, a chip is just that: a chip, not a health food). Choose whatever takes your fancy, enjoy it and move on. The end.

If you’re on the chip train a little more often, however, there are some varieties that are better than others in terms of the nutrition information panel. Cue: my ranking of Australia’s favourite chips and crisps. To compare apples with apples (or potatoes with potatoes, in this instance), I’ve ranked only plain varieties (controversial opinion: they’re the most delicious ones, anyway).

The kilojoule content is relatively similar across the board, so I’ve placed a lot of weight on the saturated fat and sodium content, which fluctuate quite dramatically between brands (and I’d encourage you to do the same when comparing other flavours). These nutrients aren’t good news for heart health, so it’s best to minimise them in your diet.

Australia’s favourite chips and crisps, ranked from ‘healthiest’ to least healthy

1. Tyrrell’s Lightly Sea Salted

Per 100g: 2030kJ

  • 6.2g protein
  • 26.2g fat
  • 2.3g sat fat
  • 56.4g carbs
  • 244mg sodium

2. Red Rock Deli Sea Salt

Per 100g:

  • 2040kJ
  • 8g protein
  • 22.9g fat
  • 1.8g sat fat
  • 60.3g carbs
  • 1.2g sugar
  • 499mg sodium

3. Kettle Original Sea Salt

Per 100g:

  • 2090kJ
  • 7.6g protein
  • 27g fat
  • 2.6g sat fat
  • 56.6g carbs
  • 0g sugar
  • 486mg sodium

4. Smiths Original

Per 100g:

  • 2290kJ
  • 6.7g protein
  • 34.8g fat
  • 2.4g sat fat
  • 50.6g carbs
  • 1g sugar
  • 556mg sodium

5. Pringles Original

Per 100g:

  • 2170kJ
  • 4.7g protein
  • 29.3g fat
  • 12.7g sat fat
  • 57.2g carbs
  • 0.4g sugar
  • 500mg sodium

6. Thins Original

Per 100g:

  • 2130kJ
  • 6g protein
  • 32.4g fat
  • 15.1g sat fat
  • 48.6g carbs
  • 1.9g sugar
  • 566mg sodium

7. The Natural Chip Co Sea Salt

Per 100g:

  • 2300kJ
  • 5.9g protein
  • 35.7g fat
  • 16.3g sat fat
  • 51.8g carbs
  • 0.5g sugar
  • 644mg sodium

Melissa Meier is a Sydney-based accredited practising dietitian. You can connect with her on Instagram @honest_nutrition.