For decades, ketchup was the condiment king. But in 2026, Britain’s plates are being taken over by something far hotter, crunchier and considerably more addictive: chilli crisp.
A traditional Chinese accompaniment for noodles and dumplings, it’s a heady mixture of dried chillies, garlic, shallots, peanuts or roasted soybeans immersed in oil – and it’s undeniably moreish.
The most famous brand is Lao Gan Ma – meaning ‘Old Godmother’ – which has been the market leader in China since the 1990s and has now amassed a cult following here, too.
Over the last few years, scores of similar chilli crisp products have become available – in line with the amount of social media chefs who have found innovative ways to add it to meals, from mixing into bread dough to dolloping atop vanilla ice cream.
But are there any health benefits to eating chilli crisp, even if only as a treat?
Nutritionist Emma Bardwell, author of The 30g Plan Cookbook – which is being serialised exclusively for Mail+ subscribers – says it has got the scope to be a worthy addition to a healthy diet – within reason.
‘Its biggest nutritional benefit might be that it can make vegetables, beans, grains, eggs and other nutrient-rich foods far more enjoyable to eat,’ she tells the Daily Mail.
With that in mind, we pop the lid off a jar of chilli crisp to find out what’s really lurking inside… and get the science behind why it’s so addictive.
Chilli crisp is a traditional Chinese condiment that has become increasingly popular in the UK – pictured, jars of Lao Gan Ma, the most recognisable brand in the world
What is chilli crisp – how is it different to chilli oil?
Visually, the major difference between chilli crisp and chilli oil is that the former is clear, perhaps with a reddish or orange tinge, and the latter is packed with chopped pieces of dried chilli peppers, fried garlic and onions, plus seeds, nuts and roasted beans.
The base of chilli crisp is typically a neutral vegetable oil, such as soybean, peanut or rapeseed oil, which carries the flavour. Into this go dried chilli flakes or chilli powders, which provide the heat, colour and smoky depth.
The ‘crisp’ comes from fried bits of garlic, shallots or onions, which give the condiment its signature crunch and savoury flavour.
Many versions also contain spices such as Sichuan peppercorns – which have a distinctive citrusy, tongue-tingling sensation – star anise, cinnamon, ginger or bay leaves.
To make it taste richer and more savoury, jars may also include umami-boosting ingredients such as fermented soybeans, soy sauce, mushroom powder or MSG.
Some brands add peanuts or sesame seeds for extra crunch and nuttiness.
As the condiment has grown in popularity, there have been new regional variations with different ratios of ingredients, flavourings and the types of chillies used – and international interpretations, too.
Served with dumplings, chilli crisp oil adds a flavour punch to any dish
One of these is Third Culture KAT Kashmiri Chilli Oil (stocked in delis, including Whole Foods), which is an Indian twist on the Chinese staple, made with garam masala, cloves, cumin, cinnamon, black cardamom, green cardamom, black pepper, fennel and coriander seeds.
Just how calorific is it?
For a product that is basically fried things in oil, it’s unsurprisingly calorie dense.
A 15g serving – around a tablespoon – contains approximately 108 calories, 10.7g fat – of which 1.8g is saturated fat – 0.6g sugar and 0.4g salt.
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In NHS terms, the calories are not huge and only around 5 per cent of the 2,000 calories a day used as a guide for an average woman, or about 4 per cent of the 2,500 calories for an average man.
But when it comes to fat, it’s a different story.
At 10.7g fat per 15g serving, chilli crisp is more than two-thirds fat by weight. NHS guidance says women should have no more than 20g saturated fat a day, while men should have no more than 30g.
‘You need to bear in mind that chilli crisp is an oil-based condiment so fairly energy dense, so I’d think of it more as a flavour booster rather than a nutritional powerhouse,’ adds Ms Bardwell.
And while a serving contains a minimal amount of salt, it can quickly add up if spooned generously or eaten with other salty foods such as noodles, crisps, takeaways or processed meats, taking you over the NHS’ daily salt limit of 6g.
Are there any health benefits at all?
On the surface, it’s hard to see that eating chilli crisp can bring any benefits to your plate other than jazzing up an otherwise bland meal – but it does boast some nutrients.
‘Chilli crisp isn’t a health food per se, but it can certainly have a place in a healthy diet,’ says Ms Bardwell.
‘The chillies provide capsaicin, a plant compound that has been linked to small benefits for heart health, appetite regulation and metabolism, while also adding plenty of flavour to meals.
‘If your chilli crisp is made with rapeseed or olive oil, you’ll also be getting unsaturated fats, which are considered more heart-friendly than saturated fats.’
And it is possible to find brands who are making the effort to move the delicious dip into ‘healthier’ territory.
Chilli crisp is a combination of oil with fried aromatics – like shallots and garlic – and spices
Dominique Woolf, founder of Woolf’s Kitchen,which is known for its Chilli Crunch Oil, tells the Daily Mail after using rapeseed oil as standard they have now added a product made with avocado oil to their roster.
‘Like rapeseed oil, avocado oil is naturally rich in monounsaturated fats – the same heart-healthy fats found in olive oil – and contains Vitamin E and lutein,’ she says.
‘Avocado oil also has a naturally high smoke point, meaning it remains stable at higher cooking temperatures than olive oil or other vegetable oils.
‘This combination of nutritional value and cooking performance is helping to drive its growing popularity as a versatile alternative to more traditional cooking oils.’
Why is it so addictive?
Anyone who has ever demolished a jar of chilli crisp in the space of a week or two will tell you – this stuff is dangerously moreish.
And, while some might blame the MSG added to some of the formulations, Zoe Griffiths, dietician from Numan, tells the Daily Mail that it’s actually our biology that has us wanting more… and more.
‘Chilli crisp is “addictive” because it delivers big flavour, pleasure, and a feeling of satiety; it taps into both biological reward systems and the emotional and social side of eating,’ she says.
Woolf’s Kitchen use rapeseed or avocado oil in their products
Technically, the flavour of chilli crisp (and any other food it touches) is ‘umami’ – the fifth basic taste alongside sweet, sour, salty, and bitter – and it can have a substantial effect on our brain.
‘We know that umami is particularly attractive to people because there are specialist receptors on our tongues that respond to it,’ Ms Griffiths adds.
‘What our brains do is associate this particular flavour with nourishment and that helps to create this feedback loop of us being satisfied – and not just satisfied from a perspective of nourishing ourselves, but also satiated in terms of feeling full.
‘It’s not just a taste that we like, there’s actually a biological reason why it makes our bodies feel good, and it’s due to the amino acids in those types of foods.’
Is it possible to make it healthier?
Being mindful of how you’re enjoying chilli crisp is the key here, says Ms Griffiths.
‘If something like crispy chilli oil helps you enjoy certain foods and feel satisfied, the key is to include it in a way that supports your health goals,’ she says.
‘That might mean being mindful of portion size, or thinking about what you’re adding it to. For example, using a little on nutrient-dense foods, such as vegetables or a piece of fish, is very different from spooning it over something like deep-fried chicken.’
She also suggests trying to emulate the big, punchy flavours of chilli crisp by adding similar herbs and spices to your meals – without the added oil.
‘Think “big flavour, less oil”: load up on herbs, spices, rubs and punchy ingredients so you’re not relying on a generous spoonful of chilli oil every time,’ she said.
And if you’re thinking you can do one better than ‘Old Godmother’ and make your own moreish chilli crunch with zero preservatives, she urges you to keep one key thing in mind.
‘Homemade can cut additives, but it doesn’t change the fact it’s an oil – the calories and fat are still there.’
