Crackers vs. Chips Which Snack Option is Healthier

When comparing crackers and chips as snack options, the healthiness can vary depending on factors like ingredients, nutritional content, and portion sizes. Here’s a breakdown of both options to help you make an informed choice:


Crackers can range from simple whole-grain varieties to more processed options. Here are some considerations:

Whole-Grain Crackers:

  • Pros: Whole-grain crackers are a better choice due to their higher fiber content and potential benefits for heart health and digestion.
  • Cons: Some whole-grain crackers may still contain added sugars, sodium, and preservatives. Be sure to read labels to choose those with minimal additives.

Multigrain or Seeded Crackers:

  • Pros: These crackers may offer added nutrients and textures from seeds and grains.
  • Cons: Watch out for added sugars and sodium in flavored versions.

Whole Wheat Crackers:

  • Pros: Whole wheat crackers provide more fiber and nutrients compared to refined flour crackers.
  • Cons: Similar to other crackers, check the label for additives and added sugars.


Chips can be made from potatoes, corn, beans, and other ingredients. Here are some considerations:

Potato Chips:

  • Pros: Some brands offer baked or “reduced-fat” options that have fewer calories and less fat compared to traditional fried chips.
  • Cons: Traditional fried potato chips are high in unhealthy fats, calories, and sodium. Even baked versions may still have added oils and salt.

Tortilla Chips:

  • Pros: Baked versions of tortilla chips can be a better option, offering whole grains from corn.
  • Cons: Many tortilla chips are fried and can be high in sodium and unhealthy fats. Additionally, portion control can be a challenge due to their often larger size.

Bean or Veggie Chips:

  • Pros: Some bean or veggie chips are made from real vegetables and legumes, providing added fiber and nutrients.
  • Cons: Like other chips, some varieties may be fried and high in sodium. Look for those with minimal ingredients.

Making Healthier Choices:

  1. Check Ingredients: Choose options with whole grains, minimal added sugars, and recognizable ingredients.
  2. Watch for Sodium: Both crackers and chips can be high in sodium. Opt for brands with lower sodium content.
  3. Portion Control: Be mindful of portion sizes. Even healthier options can become less healthy when consumed in excess.
  4. Nutritional Value: Consider the overall nutritional value. Whole-grain crackers or chips made from real vegetables or legumes offer more vitamins, minerals, and fiber.
  5. Pairing: Enhance the nutritional value of your snack by pairing crackers or chips with sources of protein and healthy fats, like hummus, Greek yogurt, or guacamole.

In general, whole-grain crackers or chips made from nutrient-dense ingredients like beans or vegetables are likely to be healthier options compared to highly processed varieties with added sugars, unhealthy fats, and excessive sodium. As with any snack, moderation and balance are key for a well-rounded diet.

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