It can be said that Britain has a ‘chips with everything’ mindset, adding a portion to almost every dish – from greasy burgers to healthy salads.
And much to chip-lovers’ delight, there are as many different shapes and sizes as there are opportunities to eat them, from traditional chip-shop style to trendy sweet potato alternatives.
But can chips ever form part of a healthy diet? Registered nutritionist and author of Unprocess Your Family Life, Rob Hobson tells the Daily Mail that really, it depends on the chip.
‘They can absolutely be enjoyed as part of a healthy diet, but not all chips are created equal,’ he says.
‘The nutritional differences often come down to how they’re cooked, how much oil they absorb and the ingredients used to make them.’
In the UK, the NHS recommends that adults consume no more than 20g of saturated fat per day for women and 30g per day for men, and consume no more than 2,000 and 2,500 calories respectively.
Diets high in saturated fat are linked to heart disease, obesity, dementia and cancer – as is eating high levels of sodium (and who can resist adding a generous sprinkle of salt to their piping hot fries?).
To find out which chips can be enjoyed as an occasional healthy indulgence, we analysed the average nutritional info per 100g for each variety – and asked Mr Hobson to give his expert opinion on each.
It can be said that Britain has a ‘chips with everything’ mindset, adding a portion to almost every dish – from greasy burgers to healthy salads
Popstar Taylor Swift dressed up as a box of French fries during the music video for 2019 song You Need to Calm Down
French fries
Nutritional information (per 100g, on average)
Calories: 290kcal
Fat: 14.2g (2.5g saturated fat)
Carbohydrates: 39.7g
Fibre: 3.8g
Salt: 0.5g
What they are: Deep fried and delicious, French fries are most commonly associated with fast food chain McDonald’s. Unlike other, chunkier types, the potatoes are cut into thin strips before being cooked to a deep, golden brown colour. They are most commonly paired with tomato ketchup.
Some theories suggest the fries actually originated in Belgium in the late 17th century, but it was their neighbours that lay claim to the name. Today, French fries are hugely popular in the US and in Western culture.
Rob Hobson says: ‘French fries tend to be one of the more energy-dense options because their thin shape allows them to absorb more oil during cooking. At around 290 calories and 14.2g of fat per 100g, they’re among the highest in calories and fat of all the chip options here.
‘That doesn’t mean they’re off limits. Chips are one of those foods that can absolutely fit into a healthy diet, but with fries it’s worth paying a bit more attention to portion size because it’s easy to eat a large serving without realising how much energy you’re consuming.
‘They’re also often served alongside burgers and sugary drinks, which can quickly turn a meal into a calorie-heavy occasion.’
Rob Hobson’s health rating: 2/5
Sweet potato fries
Nutritional information (per 100g, on average)
Calories: 153kcal
Fat: 0.8g (0.2g saturated fat)
Carbohydrates: 36.6g
Fibre: 4g
Salt: 0.2g
What they are: Originally from the tropical regions of Central and South America, sweet potatoes are not actually potatoes at all – rather, root vegetables. But they pack a nutritional punch that has catapulted them into diets across the world.
Lighter on calories and rich in a host of vitamins – most impressively Vitamin A, which can help boost vision and keep our skin and immune systems healthy – the orange-coloured tubers became mainstream in the US and the UK in the late 2000s and early 2010s, when they began being sold in the shape of crispy fries.
Rob Hobson says: ‘Sweet potato fries often get a health halo, and while they do contain beta-carotene, which gives the orange colour and converts into Vitamin A, they’re not automatically healthier than regular chips. The cooking method still matters.
‘Saying that, these figures are impressive. At 153 calories and just 0.8g of fat per 100g, they’re among the lightest options listed. They also provide 4g of fibre, which may help support fullness. I’d still see them as an occasional side dish, but nutritionally they’re one of the stronger contenders here.’
Rob Hobson’s health rating: 4/5
Skin-on fries
Nutritional information (per 100g, on average)
Calories: 155kcal
Fat: 3g (0.3g saturated fat)
Carbohydrates: 34.7g
Fibre: 4.2g
Salt: 0.2g
What they are: Loved for their rustic appearance and crispy texture, skin-on fries offer a more upmarket take on the traditional French fry.
As their name suggests, they are prepared with the potato skin left on, saving preparation time while also delivering essential nutrients. The skin contains fibre, which supports digestive health, and minerals such as potassium which supports healthy blood pressure.
Rob Hobson says: ‘Leaving the skin on potatoes helps retain some of the fibre and nutrients found just beneath the surface. These fries provide 4.2g of fibre per 100g, the highest of all the options listed, alongside 4g of protein, giving them one of the strongest nutritional profiles in this comparison.
‘At 155 calories and 3g of fat per 100g, they’re still relatively modest in calories and fat compared with many of the other chip options. While the nutritional differences between the higher-scoring chips are fairly small, the combination of higher fibre and protein gives skin-on fries a slight edge.
‘They’re still chips rather than a health food, but based on the nutritional information provided, these come out as the strongest option on the list.
Rob Hobson’s health rating: 5/5
The nation’s favourite and a true British classic, chip-shop chips – also known as ‘chippy chips’ or ‘chipper chips’
Chip-shop chips
Nutritional information (per 100g, on average)
Calories: 214kcal
Fat: 8.4g (0.6g saturated fat)
Carbohydrates: 33.2g
Fibre: 3.2g
Salt: 0.1g
What they are: The nation’s favourite and a true British classic, chip-shop chips – also known as ‘chippy chips’ or ‘chipper chips’ – are typically sold alongside a battered sausage or fish and mushy peas, dressed with generous shakes of salt and vinegar.
Usually thicker than French fries or skin-on chips, they are deep-fried to create their iconic soft, fluffy interior. Their pale golden colour has made them a comfort food that has survived generations.
Rob Hobson says: ‘Chip-shop chips are often thicker than standard fries, which means they generally absorb less oil during frying. Despite being deep-fried, they contain 8.4g of fat per 100g, which is notably lower than the French fries in the list.
‘The challenge is that chip-shop portions are rarely 100g. A typical serving can be several times larger, so the calories soon add up. If you’re ordering chips from the chippy, sharing a portion or opting for a smaller serving can make a surprisingly big difference.’
Rob Hobson’s health rating: 3/5
Triple-cooked chips
Nutritional information (per 100g, on average)
Calories: 180kcal
Fat: 6.5g (2.2g saturated fat)
Carbohydrates: 26.3g
Fibre: 3.3g
Salt: 0.4g
What they are: Seen as the ‘poshest’ chip of them all, triple-cooked chips were popularised by English chef Heston Blumenthal, whose unique cooking method transformed the humble chip into a gastropub mainstay.
The process involves simmering the potatoes, allowing them to cool and dry, before frying them twice at different temperatures. This creates a crunchy outer layer while keeping the inside nice and fluffy.
Rob Hobson says: ‘Triple-cooked chips are all about texture and flavour. The multiple cooking stages create that crisp exterior and fluffy centre that many people love, but they also make them a more indulgent choice.
‘Although the calorie content isn’t the highest at 180 calories per 100g, they contain 2.2g of saturated fat, which is the second highest in this comparison next to French fries. These are the sort of chips I’d view as a restaurant treat rather than an everyday side dish.’
Rob Hobson’s health rating: 2/5
Oven chips
Nutritional information (per 100g, on average)
Calories: 190kcal
Fat: 5g (1g saturated fat)
Carbohydrates: 35.3g
Fibre: 3.5g
Salt: 0.1g
What they are: A staple of many Britons’ freezers, oven chips are a handy alternative to their fried counterparts. As the name suggests, they are cooked in the oven (or airfryer), making them a quick and easy option for busy households, particularly families.
They are often available in a wide range of cuts and styles, from straight-cut and crinkle-cut to chunky chips.
Rob Hobson says: ‘Oven chips tend to strike a good balance between convenience and nutrition. Because they require less added oil than deep-fried chips, they generally come out lower in fat.
‘At 190 calories and 5g of fat per 100g, they’re a reasonable middle ground if you’re looking for a healthier option at home. They’re also easy to pair with a balanced meal that includes vegetables and a source of protein, which is where the real nutritional value of the meal comes from.’
Rob Hobson’s health rating: 4/5
Polenta chips – made from ground cornmeal – have been popularised by endorsements from celebrity cooks such as Nigella Lawson
Polenta fries
Nutritional information (per 100g, on average)
Calories: 175kcal
Fat: 7.2g (0.5g saturated fat)
Carbohydrates: 23.7g
Fibre: 3.2g
Salt: 0.4g
What they are: Made from ground cornmeal, polenta is a mainstay of northern Italian cuisine and was once considered a peasant food. But in recent years it has undergone something of a transformation, now seen as a trendy alternative to traditional chips – helped in part by endorsements from chefs such as Nigella Lawson.
To create the thick, crispy fries that are served, the ground cornmeal is cooked into a firm polenta and left to set before being cut into batons. They are often flavoured with herbs or spices and baked or fried until golden, before being topped with parmesan.
Rob Hobson says: ‘Polenta fries are made from cornmeal rather than potato, which gives them a different texture and flavour profile. Nutritionally, they’re lower in carbohydrate than the majority of the potato-based options at 23.7g per 100g.
‘However, with 7.2g of fat per 100g, they don’t necessarily offer a major nutritional advantage. They’re a nice alternative if you’re looking for variety, but I wouldn’t choose them purely on health grounds.’
Rob Hobson’s health rating: 3/5
Potato wedges
Nutritional information (per 100g, on average)
Calories: 120kcal
Fat: 3.4g (0.2g saturated fat)
Carbohydrates: 23.5g
Fibre: 3g
Salt: 0.1g
What they are: Cut into thick potato chunks, wedges are a popular alternative to traditional chips. Like skin-on fries, they retain the potato skin, which helps preserve fibre and nutrients while adding extra texture and flavour.
Typically baked rather than fried, they have a crispy exterior which is often seasoned with spices such as paprika, garlic and black pepper.
Rob Hobson says: ‘Potato wedges score well because they tend to retain the skin, which helps preserve some of the fibre and nutrients found in potatoes. At 120 calories and 3.4g of fat per 100g, they’re the lowest-calorie option in this comparison and relatively low in fat.
‘They also provide 3g of fibre, which can help make them a little more filling. While they don’t quite match the fibre content of the skin-on fries, they still offer a good balance of carbohydrates, fibre and relatively modest calories. If you’re looking for a satisfying chip option, wedges are a sensible choice.
‘As with all chips, portion size and what they’re served with still matter. A large portion with calorie-rich dips can quickly change the nutritional picture.’
Rob Hobson’s health rating: 4/5
