Written by Amber Charles, MSPH, RDN top top October 14, 2021 — medically reviewed through Kathy W. Warwick, R.D., CDE, Nutrition

Veggie straws are a popular however controversial packaged snack.

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They’re marketed together a healthy and balanced snack, a fun method to consume vegetables, and a far better alternative come potato chips.

But back “veggie” is in that name, this snack might not it is in all the it’s operated up come be.

This write-up explains even if it is veggie straws room healthy, just how they to compare with various other chips, and fun methods you can accomplish your day-to-day vegetable intake.

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Veggie straws space a packaged snack the is crunchy, salty, and also often compared to potato chips.

While over there are numerous brand options, the initial is the Garden Veggie Straws, Sea Salt developed by judicious Portions in 2005.

They’re a certified gluten-free, kosher product the boasts of having actually no ingredient from gene modified organisms and no man-made flavors or preservatives.

Based ~ above the ingredient listing ~ above the product package, these chips space made from:

potato starchpotato flourexpeller pressed canola oil or safflower oil or sunflower oilspinach powdersaltcorn starchpotassium chloridebeetroot powdersea salt

Ingredients are noted in order of quantity. So, the an initial ingredient noted is the one provided in the greatest amount.

Therefore, potato starch, potato flour, and also a mix of vegetables oils — together the very first three ingredient — comprise most of this snack.

The chips room deep-fried to develop an airy, crunchy, and flavorful product.


Veggie straws are a deep-fried snack made primarily from potato starch, potato flour, and a combination of vegetables oils.

How do they compare with other chips?

Veggie straws room marketed as a healthier alternative to potato chips, declare to have 30% much less fat 보다 the latter.

But how precisely does this snack to compare with other chips?

And just how does that stack as much as the U.S. Department of Agriculture’s (USDA) Food and Nutrition service (FNS) smart Snacks guide?

The table below provides insight.

CriteriaUSDA FNS smart Snacks guideSensible portions Veggie Straws, Sea SaltLay’s classic Potato ChipsTostitos initial Tortilla ChipsTerra Sweet Potato Chips, Sea Salt
Serving sizen/a1 oz. (38 straws)1 oz. (15 chips)1 oz. (28 g)1 oz.
Calories every serving200 or less130160140160
Total fat35% or less7 grams (9%)10 grams (13%)7 grams (9%)11 grams (17%)
Saturated fatless 보다 10%1 grams (4%)1.5 grams (7%)1 gram (4%)1 gram (5%)
Trans fats0 grams0 grams0 grams0 grams0 grams
Sodium200 mg or less220 mg (10%)170 mg (7%)115 mg (5%)10 mg (0%)
Added sugars35% or less0 gramsn/a0 grams0 grams

Overall, veggie straws room lowest in calories every serving, yet not vastly various in complete fat and sugars contrasted with regular potato chips, tortilla chips, and sweet potato chips.

In fact, castle the highest possible in sodium and exceed the USDA’s FNS salt limit for smart Snacks.

Veggie straws space the just snack that had 0 grams of fiber and less than 1 gram that protein per serving.

Dietary fiber, the indigestible portion of plant foods, plays an essential role in reduce the threat of both childhood and also adulthood obesity and some chronic problems (1).


Veggie straws are similar in full fats and also sugars to potato chips, tortilla chips, and sweet potato chips, and also they’re the greatest in sodium.

Are they healthy and balanced for you?

In short, veggie straws no a healthy and balanced snack. Like countless foods the aren’t nutrient-dense, eat lock in moderation.

Despite having actually the native “veggie” in your name, veggie straws are mainly processed potato and vegetable powders. Prevent using them to replace your day-to-day intake of whole vegetables.

Eating veggie straws typically could be a worry due to your high salt content. Excess salt is connected to hypertension, i beg your pardon is a leading risk factor for heart condition (2).

In fact, veggie straws might be regarded as a deceptively unhealthy food, a food that is marketed as healthy however contains little nutrition and may be high in sugar, fat, or sodium (3).

Marketing selections on the former of the package, such as using the word “veggie,” may cause consumers to have a confident attitude around the product and also be much more willing to acquisition it, despite its lack of real health and wellness benefits (4).

This snack, regardless of its popularity, is not much various from various other chips that are often criticized for your low nutritional value.

However, your overall diet quality and other lifestyle determinants play one integral role in your danger of arising noncommunicable diseases like heart an illness (5).

Therefore, it’s crucial to monitor the quality of your nutritional intake and also enjoy fun foods, favor veggie straws, in moderation.

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Veggie straws space a handle snack that is high in sodium and also should be consumed in moderation. Their high sodium content means that overconsumption might raise your danger of developing heart disease.