Did you know that a small bag of regular potato chips can contain up to 170 mg of sodium? That’s over 7% of your daily limit in just one snack!
For people watching their blood pressure or heart health, finding tasty chips without all the salt can be a challenge. Many of us love the satisfying crunch and flavor of chips, but worry about the health impacts.
We’ve tested dozens of options to find chips that deliver on taste without the sodium overload. Here are the best low sodium chips you can enjoy without the guilt.
Why Regular Chips Have So Much Salt
Most store-bought chips contain high amounts of sodium for several reasons:
- Salt enhances flavor and creates that addictive taste
- It acts as a preservative to extend shelf life
- It helps mask bitter flavors from oils and ingredients
- It’s an inexpensive way to add flavor
The American Heart Association recommends no more than 2,300 mg of sodium daily, with an ideal target of 1,500 mg for most adults. A single serving of regular chips (about 15 chips) can contain 150-300 mg of sodium – making it easy to consume too much.
Quick Tip: When comparing chip labels, check the serving size. Some brands list nutrition for 1 ounce (about 15 chips), while others use smaller or larger amounts.
What Makes a Chip “Low Sodium”?
According to FDA guidelines:
- Low sodium: 140 mg or less per serving
- Very low sodium: 35 mg or less per serving
- Sodium-free: Less than 5 mg per serving
- Reduced sodium: At least 25% less sodium than the regular version
For our rankings, we’ve focused on chips with less than 140 mg of sodium per serving that still taste great.
Top 10 Low Sodium Chips Worth Trying
Here are the best low-sodium chips based on taste, texture, ingredients, and nutrition:
1. Beanitos No Salt Added Black Bean Chips
Sodium: 0-10 mg per serving
Why they’re great: These chips are made from whole black beans with absolutely no added salt. They still offer rich flavor and a satisfying crunch, plus they provide protein and fiber that regular chips lack.
Nutrition bonus: 4g protein and 4g fiber per serving make these much more nutritious than standard potato chips.
2. Terra Sweet Potato No Salt Added
Sodium: 15 mg per serving
Why they’re great: Made from real sweet potatoes with no added salt, these chips have a naturally sweet flavor and substantial crunch. The natural sweetness helps you forget they’re low in sodium.
Nutrition bonus: Sweet potatoes provide beta-carotene (vitamin A) and more fiber than white potato chips.
3. Boulder Canyon No Salt Added Kettle Chips
Sodium: 0 mg per serving
Why they’re great: These kettle-cooked potato chips prove you don’t need salt for a satisfying crunch. They’re thick-cut and hearty, with a pure potato flavor.
Nutrition bonus: No artificial ingredients and cooked in healthier oils like avocado or olive oil, depending on the variety.
4. Unsalted Popcorn
Sodium: 0-15 mg per serving
Why it’s great: While not a traditional chip, unsalted air-popped popcorn delivers the crunch and munchability of chips with virtually no sodium. You can season it yourself with herbs and spices.
Nutrition bonus: Popcorn is a whole grain with 3-4g of fiber per serving and fewer calories than most chips.
This makes a perfect addition to a heart-healthy snack rotation.
5. Food Should Taste Good No Salt Added Tortilla Chips
Sodium: 70 mg per serving
Why they’re great: These sturdy tortilla chips have a pleasant corn flavor and work perfectly for dipping. The multi-grain varieties add interesting flavor notes even without salt.
Nutrition bonus: Contains flax, sunflower and sesame seeds that add healthy fats and subtle nutty flavors.
6. Simply Nature Sea Salt and Vinegar Sweet Potato Chips
Sodium: 75 mg per serving
Why they’re great: These Aldi-exclusive chips use minimal salt but get big flavor from vinegar, making the lower sodium level less noticeable. The sweet potato base adds natural sweetness.
Nutrition bonus: Like other sweet potato options, they provide beta-carotene and slightly more fiber than regular potato chips.
7. Rhythm Superfoods Kale Chips Original
Sodium: 110 mg per serving
Why they’re great: These aren’t your typical chips, but they satisfy the crunch craving with significantly less sodium than most packaged snacks. The kale is dehydrated rather than fried.
Nutrition bonus: Packed with nutrients from kale including vitamins A, K, and C, plus minerals and antioxidants.
8. Good Health Avocado Oil Sea Salt Kettle Chips
Sodium: 115 mg per serving
Why they’re great: These chips use just enough sea salt to enhance flavor while staying under the low-sodium threshold. They’re cooked in avocado oil, which adds a rich, satisfying taste.
Nutrition bonus: Avocado oil contains heart-healthy monounsaturated fats similar to olive oil.
9. Lesser Evil “No Cheese” Cheesiness Paleo Puffs
Sodium: 130 mg per serving
Why they’re great: These grain-free puffs made from cassava and sweet potato deliver cheesy flavor with significantly less sodium than comparable cheese snacks. They’re light, crunchy and satisfying.
Nutrition bonus: Free from common allergens like dairy, gluten, and corn, making them accessible for more restricted diets.
10. Popchips Sea Salt
Sodium: 120 mg per serving
Why they’re great: Made by pressure and heat rather than frying, these chips use just enough salt to enhance flavor while keeping sodium levels reasonable. They’re light and crispy with a satisfying crunch.
Nutrition bonus: Contains about half the fat of conventional fried chips.
Comparing Low Sodium Chips
| Chip Brand | Sodium Per Serving | Calories | Fat | Protein | Fiber |
|---|---|---|---|---|---|
| Beanitos No Salt | 10 mg | 140 | 7g | 4g | 4g |
| Terra Sweet Potato | 15 mg | 150 | 9g | 1g | 3g |
| Boulder Canyon No Salt | 0 mg | 140 | 8g | 2g | 1g |
| Unsalted Popcorn | 0 mg | 100 | 1g | 3g | 3g |
| Food Should Taste Good | 70 mg | 140 | 7g | 2g | 3g |
Make Your Own Low Sodium Chips
The ultimate control over sodium comes from making your own chips. Here’s a simple recipe:
Homemade Baked Potato Chips
Sodium: 0-10 mg per serving (depending on seasonings)
Ingredients:
- 2 medium russet potatoes
- 1 tablespoon olive oil
- Optional herbs/spices: garlic powder, rosemary, black pepper, paprika, nutritional yeast
Instructions:
- Preheat oven to 400°F (200°C)
- Slice potatoes very thinly (use a mandoline if available)
- Soak slices in cold water for 30 minutes, then pat completely dry
- Toss with olive oil and seasonings of choice
- Arrange in a single layer on baking sheets
- Bake for 15-20 minutes, turning halfway, until golden and crisp
- Let cool for maximum crispness
Quick Tip: For extra crispness, after turning the slices halfway through baking, turn off the oven and leave the chips inside with the door cracked for 30 minutes as the oven cools.
Flavor Enhancers for Low Sodium Chips
Without salt, chips need other flavor boosters. Try these on homemade chips or to add interest to unsalted store-bought varieties:
- Nutritional yeast: Adds a cheesy, savory flavor without sodium
- Smoked paprika: Creates a rich, complex flavor profile
- Garlic and onion powder: Adds depth without sodium (check labels to ensure no salt added)
- Fresh and dried herbs: Rosemary, thyme, and oregano add Mediterranean flair
- Cinnamon and cocoa: For sweet potato chips, these create a dessert-like experience
- Vinegar powder: Adds tangy zip similar to salt and vinegar chips
- Citrus zest: Lemon or lime zest adds bright flavor without sodium
Dr. Susan Johnson, cardiologist at Cleveland Clinic, notes: “Taste buds adapt to lower sodium levels within 2-3 weeks. Many patients who stick with low-sodium options find they eventually prefer them to the over-salted versions they used to eat.”
Healthy Dips for Low Sodium Chips
Pairing low-sodium chips with flavorful dips can make them more satisfying:
Homemade Guacamole (No Salt)
Mash ripe avocados with lime juice, garlic powder, cumin, and cilantro for a creamy, sodium-free dip.
Greek Yogurt Herb Dip
Mix plain Greek yogurt with fresh herbs, black pepper, and a squeeze of lemon for a protein-rich, low-sodium option.
Roasted Red Pepper Hummus
Make homemade hummus without salt by blending chickpeas, tahini, garlic, olive oil, and roasted red peppers. The peppers add depth that compensates for lower sodium.
For more ideas, check out our article on healthy snack combinations.
The Health Connection: Chips, Sodium and Blood Pressure
Reducing sodium intake is one of the most effective dietary changes for lowering blood pressure. According to the American Heart Association, cutting back on sodium can reduce blood pressure by 5-6 mm Hg in some people.
Processed snacks like chips are among the biggest contributors to sodium intake in the American diet. By switching to low-sodium alternatives, you can enjoy your favorite crunchy snacks while supporting heart health.
A study published in the New England Journal of Medicine found that even modest reductions in sodium intake are associated with significant decreases in cardiovascular events.
Beyond Chips: Other Low Sodium Crunchy Snacks
If you’re watching sodium but craving crunch, consider these alternatives:
- Fresh vegetables: Cucumber slices, bell pepper strips, and carrot sticks provide natural crunch
- Roasted chickpeas: Season with herbs and spices for a high-protein, crunchy snack
- Rice cakes: Plain, unsalted varieties provide the crunch with minimal sodium
- Apple chips: Dehydrated apple slices offer sweet crunch without added sodium
- Roasted nuts: Unsalted almonds, walnuts, or pecans provide healthy fats and protein
For more healthy snack ideas, see our guide to protein-rich snacks.
Frequently Asked Questions
Will I ever get used to the taste of low-sodium chips?
Yes! Research shows taste preferences adapt within 2-3 weeks of consistent change. What seems bland initially will eventually taste normal, and heavily salted foods may start to taste too salty.
Are low-sodium chips better for weight management?
Not necessarily. While some options like bean-based chips offer more protein and fiber that might help with satiety, calories and portion control remain important factors in weight management. Always check the nutrition facts.
Are baked chips automatically lower in sodium?
No. Baking instead of frying reduces fat content but doesn’t automatically mean lower sodium. Many baked chips actually contain more salt to compensate for flavor lost by not frying. Always check labels.
Can I still eat regular chips occasionally?
For most people without severe hypertension or heart failure, occasional moderate portions of regular chips can fit into an otherwise low-sodium diet. The key is overall dietary pattern rather than single foods.
Are tortilla chips lower in sodium than potato chips?
Not typically. Both varieties can be high in sodium, though there are low-sodium options in each category. The cooking method and added salt matter more than the base ingredient.
Conclusion: Enjoying Chips Mindfully
Finding satisfying low-sodium chips doesn’t mean sacrificing taste or your snacking enjoyment. With these options and strategies, you can still experience the crunch and flavor you love while supporting your heart health:
- Look for specifically labeled low or no-sodium options
- Try alternative bases like beans, sweet potatoes, or kale
- Make your own chips for complete control over ingredients
- Use herbs, spices, and other flavor enhancers instead of salt
- Pair with flavorful low-sodium dips for enhanced enjoyment
- Be mindful of portion sizes regardless of sodium content
Remember that small changes add up. Switching from regular to low-sodium chips might seem minor, but consistently making such choices across your diet can significantly impact your health over time.
This article was reviewed by Dr. Amanda Chen, Nutrition Doctor with special training in low sodium nutrition, April 2025.
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