Which low fat or high protein crisps are healthiest?

Are low fat crisps actually low fat?

Only if the back of the pack shows 3g of fat or less per 100g. That’s the legal line for a low fat claim. It’s also where the NHS label turns green for fat.

Light, lite, lower fat and reduced fat mean something else. They only need at least 30% less fat than a similar product.

Standard crisps have 28.8g of fat per 100g. Take 30% off and you still have about 20g. The NHS calls more than 17.5g per 100g high.

It works like 30% off a pricey coat. You pay less, but it still isn’t cheap.

The NHS says a lower fat version of a high-fat food may still be a high-fat food. It may not have fewer calories either. Sometimes the fat is replaced with sugar.

Next time you shop, turn the pack over and check the fat per 100g.

Which crisps have the least fat and calories?

The first five sit close together, at 118 to 132 calories a bag. Picking one brand over another changes little.

The NHS suggests you swap crisps and chocolate for fruit or plain popcorn. Shop-bought salted popcorn is different. It’s red for fat and salt here, so check the pack.

Check the bag size too. The NHS warns the manufacturer’s idea of a portion may be different from yours. More swaps are in healthy snacks for weight loss.

Are high protein crisps healthy?

A crisp can only say high protein if at least 20% of its calories come from protein. Each gram of protein counts as 4 calories.

Quick check: divide the calories per 100g by 20. The protein per 100g must be at least that. So a crisp with 400 calories per 100g needs 20g of protein.

So high protein tells you one thing. It says nothing about fat or salt, so read those lines as well.

Protein crisps are often made with milk, soy, pea or wheat protein. These are common allergy foods, and the ingredients list shows allergens in bold.

Not sure you need extra protein? See protein crisps, coffee and bread. For more protein per calorie, try high protein low calorie snacks.

How do I check a crisp packet?

Any red on the label means the NHS says to limit how much you have. Eat those foods less often and in small amounts.

Ingredients are listed by weight, biggest first. If oil is near the top, the food is likely to be high in fat.

Salt matters because too much can cause high blood pressure. Adults should have no more than 6g a day. A 25g bag of standard crisps has 0.38g. See how much salt per day.

How can I eat fewer crisps?

Rice cakes and unsalted mixed nuts are on the NHS list of healthier snacks. Nuts are high in calories, so see which nuts to pick and how many.

Start with one swap this week, such as the bowl instead of the bag.

When to speak to a GP

Get advice if:

• You have a medical condition, a special diet for your health, or an eating disorder now or in the past. The NHS says talk to a GP or a healthcare professional before changing how you eat.
• You’re 40 or over and haven’t had your blood pressure checked for more than 5 years. A pharmacy or GP surgery can check it.
• You often have headaches or blurred vision, chest pain that comes and goes, or other symptoms you’re worried could be caused by high blood pressure. Get help from NHS 111.
• You think you may have a food allergy. See a GP.

Call 999 if:

• You get sudden pain or discomfort in your chest that does not go away. It can feel like squeezing, pressure, burning or indigestion.
• You get pain that spreads to your left or right arm, or your neck, jaw, stomach or back.
• You have chest pain and feel sweaty, sick, light-headed or short of breath.
• Your lips, mouth, throat or tongue suddenly swell.
• You’re breathing very fast, struggling to breathe, or your throat feels tight or you’re struggling to swallow.
• Your skin, tongue or lips turn blue, grey or pale.
• You suddenly become very confused, drowsy or dizzy, or someone faints and cannot be woken.
• A child is limp, floppy or not responding like they normally do.

These come from the NHS pages on high blood pressure and food allergy.