Banana Chips vs Potato Chips: Which Snack Is Actually Healthier?

Snacking is a universal habit. Whether you're watching a movie, working late, or just hungry between meals, chips are often the go-to option. But as awareness around healthy eating grows, more people are asking:

While both are fried (most of the time), crispy, and delicious, their nutritional profiles are surprisingly different. Let’s dive deep and compare these two snack-time titans from a health perspective.



Banana Chips

Banana chips are made from sliced raw bananas, typically of the Nendran or plantain variety. These slices are deep-fried or sometimes baked and then lightly seasoned or sweetened.

• Main Ingredients: Raw bananas, coconut oil or palm oil, salt or sugar, sometimes spices.
• Variants: Sweet (with jaggery/sugar) or savory (with salt, spices).

Potato Chips

Potato chips are thin slices of potatoes that are usually deep-fried until crispy and then seasoned.

• Main Ingredients: White potatoes, vegetable oil, salt.
• Variants: Flavored (BBQ, sour cream, cheese), kettle-cooked, baked, air-fried.

Verdict:

Both begin as whole foods, but the type of oil and additives make a big difference later.



Verdict:

• Banana chips may have slightly fewer calories.
• Potato chips tend to have more protein and fiber.
• Sweet banana chips can be high in sugar, especially if added sweeteners are used.

Both banana and potato chips are often deep-fried, which significantly increases fat content, especially saturated fat.

• Banana chips are often fried in coconut oil or palm oil, which are high in saturated fats.
• Potato chips use a variety of vegetable oils (sunflower, soybean, canola), which can be less saturated but often involve reused or hydrogenated oils in commercial manufacturing.

Verdict:

Neither option is great if deep-fried. However, baked or air-fried versions of either can drastically reduce fat levels.

Salt makes chips addictive but dangerous.

• Potato chips can be loaded with excess sodium – some brands contain up to 500 mg per serving.
• Banana chips, especially the savory ones, also have sodium but usually in slightly lower amounts.
• Potato chips come with preservatives and artificial flavors, while banana chips (especially homemade or local varieties) are often additive-free.

Verdict:

Banana chips are the less processed option in most cases.

The glycemic index (GI) determines how quickly a food raises your blood sugar.

• Potato chips (especially from white potatoes) have a higher GI.
• Bananas have a medium GI, but frying increases it. However, plantains (used in most banana chips) have a lower GI than white potatoes.

Verdict:

Banana chips win slightly here — they may cause less of a blood sugar spike.

If you’re watching your weight:

• Potato chips have more protein and fiber, which might keep you full a little longer.
• Banana chips are often sweeter, which can lead to cravings and overeating.
• Portion control is a major challenge with both.

Verdict:

No clear winner – both are high in calories and should be eaten in moderation.

Homemade chips, whether from banana or potato, give you control over oil, seasoning, and portion size.

• Air-fried banana chips with a dash of turmeric and salt make a guilt-free snack.
• Oven-baked potato chips with olive oil and rosemary can be a healthy indulgence.

Verdict:

When homemade, both snacks can be turned healthier, but banana chips tend to be less oily when baked.

Banana Chips:

• Rich in potassium, essential for heart health.
• Contain antioxidants like vitamin C and A.
• Can support digestion if unsweetened and lightly spiced.

Potato Chips:

• Provide quick energy via carbs.
• Source of fiber and iron, but only in minimal amounts.
• Contain acrylamide, a potentially harmful compound formed when frying at high heat.

Verdict:

Banana chips bring more natural nutrients, while potato chips are mostly empty calories unless baked.

When shopping:

Banana Chips

• Choose unsweetened or mildly spiced versions.
• Check for minimal ingredients: banana, oil, salt.
• Avoid chips fried in palm oil or with added sugar.

Potato Chips

• Opt for baked or air-fried chips.
• Avoid flavored chips – they contain artificial additives.
• Look for low sodium labels.

Winner: Banana Chips (By a Small Margin)

Though both are not ideal for daily consumption, banana chips edge out potato chips for the following reasons:

• Less processed
• Higher potassium
• Less sodium and artificial additives
• Lower glycemic index
• Can be healthier when baked

However, sweetened banana chips are almost like candy. So the health edge disappears if you go for sugary versions.

• Air-fried sweet potato chips
• Kale or beetroot chips
• Baked banana chips with cinnamon
• Roasted lotus seeds (makhana)
• Multigrain or millet crisps

Chips are tasty but tricky. While banana chips may seem like the healthier option, especially in traditional or homemade forms, they are not a free pass to snack endlessly. Portion control, preparation method, and ingredients make all the difference.

So next time you're reaching for a crunchy treat, read the label – or better yet, make your own!

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Frequently Asked Questions:

1. Can I eat banana chips during weight loss?Yes, but in small portions and only if they are baked or air-fried and not sweetened. Deep-fried versions are calorie-dense.
2. Are flavored potato chips worse than plain?Flavored chips often contain MSG, preservatives, and artificial colors, making them less healthy than plain salted ones.