The dietitian’s pick of frozen supermarket chips (and the ones to skip)

Aussies love their potatoes, and given the increase in the number of potato-based foods you can find in the freezer section of supermarkets, it seems the trend isn’t slowing down.

Whether you reach for shoestring fries, wedges, potato gems or the growing range of sweet potato options, there are certainly plenty to pick from. These products have a wide range of nutritional profiles, which means there are some excellent options – and some not-so-great items – to consider from a nutrition perspective.

Not all fries are created equally

While processed forms of potato may be a tasty and convenient addition to meals, ultimately most popular varieties of fries, wedges and chips are processed, adding extra calories, fats and sugars to the diet.

For this reason, making your own fries or chips at home, leaving the skin on for extra fibre and cooking them in a good quality extra virgin olive oil, will always be the better option nutritionally.

The benefit of using one of the growing range of frozen options is that they are convenient, often budget friendly, and they generally contain a lot less fat and salt than takeaway and fast-food fries and chips.

DIETITIAN’S PICK

Woolworths Steakhouse Chips

A budget-friendly option with a base of 97 per cent Australian potatoes, this is a tasty and low-fat pre-prepared potato option.

Nutritional pros: High percentage of potato, low fat and Australian-sourced potato

Cons: Not as crunchy as battered options

DIETITIAN’S PICK

Strong Roots Proper Chips

With a base of 97 per cent potato and 3 per cent vegetable oil, you’d be hard-pressed to find a frozen potato option that tastes better, and is as strong nutritionally. While the vegetable oil is not the best quality, the relatively small amounts mean the nutritional effect of adding extra processed vegetable oil into the diet is inconsequential.

Nutritional pros: High percentage of potato, minimal added fat

Cons: Extremely hard to find in supermarkets, product is imported

Woolworths Potato Minis

Surprisingly high in potato percentage for a more processed product. While this option is not low in fat, it still offers dietary fibre in an Australian-sourced potato product.

Nutritional pros: Offers some dietary fibre, high percentage of potato

Cons: Higher in fat than some products thanks to the use of canola oil in processing

McCain Pub Style Extra Crispy Chips

With a base of 90 per cent potato, these crispy pub-style chips have a high percentage of potato, and are relatively low in fat for a battered style of chip.

Nutritional pros: Low in saturated fat

Cons: Offer little to no dietary fibre

Coles Australian Sweet Potato Chips

With a higher amount of dietary fibre and beta-carotene than white potatoes, sweet potatoes are a good option nutritionally, and this variety has a relatively high percentage of sweet potato per serve.

Nutritional pros: 93 per cent sweet potato, rich source of dietary fibre

Cons: Added sugars, fats and salts to make the batter, and can be hard to find

Birds Eye Deli Seasoned Chips – Sea Salt & Rosemary

While these thicker-cut chips look healthier, they have a much lower percentage of potato than other options, which in turn means they contain a lot more added processed carbohydrate.

Nutritional pros: Offers some dietary fibre

Cons: Only 84 per cent potato

Coles Seasoned Curly Fries

With a surprisingly high percentage of dietary fibre for a more processed form of potato, this is a good option for kids.

Nutritional pros: Offers some dietary fibre, high percentage of potato overall

Cons: Made from imported potato

Seasons Pride Super Crunch Fries (Aldi)

A budget-friendly option with a high potato percentage and made from locally sourced produce.

Nutritional pros: High percentage of potato overall, locally produced and relatively low in fat for a crunchy potato option

Cons: Contains some additives including thickeners to create a crunchy product

Birds Eye Golden Crunch Lattice Crispy Potato Chips

An imported product with 86 per cent potato, this snack’s main downside is the processing, which reduces the natural fibre content, as well as added salt and sugars.

Nutritional pros: High percentage of potato, may suit more fussy children

Cons: Some additives including thickeners to create a crunchy product, less fibre than less processed forms of potato

Jase’s Kitchen Crumbed Zucchini Wedges

While vegetable chips may sound like they are a healthier option, to make them palatable they often have extra carbs and fats added, which bumps up the overall fat and calories of the chip.

Nutritional pros: Adds some extra vegetables to the diet

Cons: Only 77 per cent zucchini so not overly low in fat overall

Did you know?

Just 12-15 medium-sized fries is a serve, and contains at least 130-150 calories.