YOU WANT POTATO CHIPS: Just 1 oz. of kettle cooked potato chips (approximately 15 chips) have 150 calories and 9 grams of fat. A standard bag of chips is 8 oz., so it's easy to let a chip binge get out of control.
- 1 oz. of air-popped popcorn kernels, which pops up to over 3 cups, has just 110 calories, 1.3 grams of fat and has 4 grams of fiber.
- While nuts and seeds (almonds, peanuts, soy, sunflower seeds, cashews) are calorie-dense—they contain between 120 and 190 calories per ounce—they're high in fiber and good fats, and will also make you feel fuller, longer than starchy chips.
- Another way to satisfy a salt craving is with briny foods like olives, low-sodium dill pickles, sauerkraut and kimchi, a Korean spicy pickled cabbage dish. Six olives have just 20 calories and 1.5 grams of fat, pickles have zero calories, while sauerkrat and kimchi have under 15 calories per 2-oz. serving.
- Seaweed snacks are a good alternative to chips if you want a crunch without any guilt. A 6-oz. package has just 30 calories.
- Rice snacks have just 38 calories and 1.5 grams of fat per serving.
- Pita chips, while also comparable in calories (110 per ounce), have just 3.5 grams of fat.
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