Potato Chips vs Kale Chips: Who is King?

Since the dawn of time, potato chips have ruled the snack aisle. They come in flavours of BBQ, dill, and sour cream & onion. They come in thick-cut or thin, baked or fried, smooth or rippled. Classic popcorn drenched in butter tries to compete and fails. Peanuts, with their alluring naked saltiness, send out their siren call to the masses with limited success. No other food in its category can top its popularity — potato chips are the most widely consumed salty snack food, dominating living rooms across the country.

And now kale chips are here. Kale, with its sexy green hue and its sexy health benefits, is looking to push the potato king off his throne. It’s green! It’s a superfood! It’s good for you and easy to make! Kale chips first emerged on food blogs, then spread wildly on Pinterest and other social media. Now, the kale chip is commercialized. Stores such as Bulk Barn carry them on their shelves. Eventually, they could enter all stores across America, across the world!!! The potato chip has finally met its match.

I’m being dramatic, of course.  I don’t think kale chips will ever be more popular than potato chips. And potato chips have been around since 1853, not since the dawn of time. But I do wonder about kale’s health benefits. Is it really as healthy as its proponents claim it to be? I mean, granola bars are supposed to be “all natural” and good for you too, but most people know by now that they are junk food masquerading as health food. Should we trust the health claims about kale chips?

Are Kale Chips Really Nutritionally Superior?

In order to make this comparison as fair as possible, I took popular recipes from allrecipes.com and added them to the Nutrition Data online calculator. After all, it doesn’t make sense to compare homemade kale chips to store-bought potato chips. Packaged chips are a whole other story that I won’t get into.

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Keep in mind that sodium levels will vary from recipe to recipe. If you want to leave it out completely, you can replace it with use other seasonings like garlic powder instead.


Here are the lovely graphs I made to show the results.


As you can see, in comparison to potatoes, kale chips have a lower amount of total calories, sodium, sugar, and total fat while having a higher amount of vitamin A, calcium, and vitamin C. Potato chips have a higher amount of carbs, fibre, and iron.


So What Does This Mean?

In the world of dieting, fat and carbohydrates are usually classified as “bad,” while protein, fibre, vitamins, and minerals are portrayed as “good.” Going by this logic, it appears that potato chips are the bad guys. But are they really?

According to Health Canada, the recommended sodium intake for adults aged 14-50 is 1500 mg. The potato chips far exceed this amount while kale chips do not. However, as I pointed out already, it’s possible to leave out salt when making chips from scratch.

I don’t want to get into an in-depth analysis about carbs and such, but I will say that the “good”ness or “bad”ness of a food depends on your own nutritional requirements and goals. Your age, weight, and fitness level determine how many calories, protein, fat, and carbs you need per day. It also matters if you are aiming for weight loss, weight gain, or simply maintaining your current weight.  This recommended daily intake guide is helpful for anyone wanting to know their nutritional needs.

Let’s use me as an example.

Point number one: Kale chips obviously have a higher vitamin content. Potatoes, on the other hand, are higher in iron. As a vegetarian, I am more concerned about my iron intake than I am about vitamin C. Whenever I’m comparing nutritional labels, I look at the iron content and choose whatever food has the higher amount. Therefore, according to those guidelines, potatoes are better.

Point number two:  Potato chips are higher in carbs and in calories. Some people might have reasons to avoid that. I, on the other hand, deliberately increase my carbohydrate and calorie intake before and after intense workout sessions. Admittedly, I don’t have intense workouts as often as I used to, but aren’t potato chips a good reason to start up again? I think so.

Point number three: Potato chips have more fibre than kale which helps to keep us regular!!


Okay I’ll admit it (in case you haven’t figured it out yet), I have a bias towards potato chips. I tried the kale chips and wanted so much to love them, but they are too darn bitter! Kale is great in a stir fry with sesame oil, soy sauce, mirin, and garlic, but I do NOT like it in chip form.

I cannot deny kale’s health benefits: high vitamin content with low calorie count. However, potato chips are okay too, and they are okay to eat in moderation.

What do you think?

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5 thoughts on “Potato Chips vs Kale Chips: Who is King?

  1. Brenda begg

    Well written and–“food for thought”. Kale chips are more labour intensive (i.e. If you make them). To purchase readymade, they are much more expensive.

    • That’s true, they do take quite a while longer to make from scratch.

  2. Love how we broke down the nutrition details for both. Potato chips work for me too; I boil them and push in the oven or air fryer for a crispier crust.

    • I did not think to try boiling the potato chips first. I will have to try that next time to see if I like it better that way. Thanks for the tip!

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