These crispy straws are made mostly of fried potato flour and corn starch, are an easy snack for on the go, and aren’t really that much healthier than your average potato chip.
Veggie Straws are considered gluten-free. Typically consisting of potato flour, corn starch, oil, sugar, and seasonings, this popular snack does not contain wheat or gluten. Healthier gluten-free alternatives to traditional veggie straws include Lesser Evil Himalayan Pink Salt Veggie Stick, Good Health Sea Salt Veggie Straws, Eat Real Veggie Straws, and Thrive Market Organic Veggie Sticks.
In this article, we’ll take a look at some of the more popular flavors of Garden Veggie Straws, investigate a few other brands of veggie straws and list some crunchy alternatives to these popular chips.
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Are Veggie Straws Healthier than Potato Chips?
Not really. Every brand of veggie straws puts their vegetable-based ingredients on display but they aren’t vegetables, and they aren’t remotely as healthy as eating an apple. They are shaped differently than the conventional potato chip, but they’re made from the same thing. The vegetables that made it into the name are powdered versions of beets, turmeric and tomato, added for color more than anything. Popped chips are another type of snack that aren’t as healthy as they seem.
Garden Veggie Straws had to defend themselves in a lawsuit in 2017 from a pair of men, John Solak and Jim Figger, who alleged misleading advertising. They said the company had no right to claim the stick-shaped chips were ‘veggie chips’. The case was ultimately dismissed.
Can Potato Chips Cause Cancer?
Acrylamide is a naturally-occurring chemical formed when some foods – like potatoes – are cooked at temperatures above 248 F for prolonged periods. This chemical has been linked to cancers and nerve damage in studies – only when consumed in high amounts. The problem is that most potato-based snack foods contain acrylamide. The culprits with the highest amount of acrylamide are French fries, potato chips, crackers, fried and baked bread and some processed cereals.
When you’re cooking at home, you can reduce the amount of acrylamide in your food by soaking raw potato slices in water for 15-30 minutes before cooking.
Can Gluten-Free Food Be Unhealthy?
Just because a food is certified gluten-free doesn’t mean it’s automatically healthy. The gluten-free symbol and its sister symbols mean only that the product has been approved as being free from gluten particles. Foods can be gluten-free and can still be high in artificial ingredients, sugars, sodium or other ingredients that can lead to health issues or contribute to an unhealthy diet. Veggie straws, like pork rinds and other snacks, are usually gluten-free, but aren’t healthy.
All About Veggie Straws
Why are veggie straws popular?
Veggie Straws are marketed as the healthier potato chip. They were invented in 2006 and gained popularity quickly among people who were interested in finding a healthier snack food. Garden Veggie Straws, the most popular brand, boasts 30% less fat than the leading potato chip brand. With the word ‘veggie’ in the name, the fried potato snacks have taken off as a healthier alternative to potato chips. In reality, they contain very few vegetable ingredients.
Are there allergens veggie straws?
The manufacturer of Garden Veggie Straws states products may be processed on equipment that processes tree nuts. According to the ingredient list, the veggie straws are and soy-free, nut-free, gluten-free, dairy-free.
Are there chemicals in veggie straws?
Veggie straws are made mostly from potato flour, starch and canola oil. When fried together at high temperatures, these three ingredients can produce acrylamide. Acrylamide is a chemical that has been linked to cancer.
Are veggie straws high in salt?
Veggie straws are relatively high in sodium, with about 220 mg per serving. They’re also a highly processed snack that are slightly lower in fat than the average potato chip. Veggie straws don’t have a high amount of vegetable ingredients.
Nutrition Information for Garden Veggie Straws
Garden Veggie Straws Sea Salt
Ingredients:
- Potato Starch
- Potato Flour
- Expeller Pressed Canola Oil
- Spinach Powder
- Tomato Paste
- Salt
- Cane Sugar
- Corn Starch
- Potassium Chloride
- Turmeric for Color
- Beetroot Powder for Color
- Sea Salt
Nutrition Facts (per 28 g. / 38 straw serving):
- Calories – 130
- Total Carbohydrates – 17 g
- Total Fat – 7 g / 9%
- Sodium – 220 mg / 10%
- Sugars – < 1 g
- Protein – < 1g
Garden Veggie Zesty Ranch
Ingredients:
- Potato Starch
- Potato Flour
- Expeller Pressed Canola Oil
- Spinach Powder
- Tomato Paste
- Salt
- Cane Sugar
- Corn Starch
- Potassium Chloride
- Turmeric for Color
- Beetroot Powder for Color
- Seasoning (salt, buttermilk, natural flavors, coconut oil, maltodextrin, garlic powder, yeast extract, sour cream, dextrose, onion powder, tomato powder cream, citric acid, cultured nonfat milk, spices, paprika, sugar, lactic acid, malic acid, vinegar, nonfat milk, sodium caseinate)
Nutrition Facts (per 28 g. / 38 straw serving):
- Calories – 130
- Total Carbohydrates – 16 g
- Total Fat – 7 g / 9%
- Sodium – 290 mg / 13%
- Sugars – < 1 g
- Protein – < 1g
Garden Veggie Straws Screamin’ Hot
Ingredients:
- Potato Starch
- Potato Flour
- Expeller Pressed Canola Oil
- Spinach Powder
- Tomato Paste
- Salt
- Cane Sugar
- Corn Starch
- Potassium Chloride
- Turmeric for Color
- Beetroot Powder for Color
- Seasoning (salt, natural flavors, dextrose, yeast extract, buttermilk, beet powder for color, maltodextrin, nonfat milk, onion powder, cheddar cheese, whey, citric acid, lactic acid, whey protein concentrate, annatto extract, butter, extractives of paprika, vinegar)
Nutrition Facts (per 28 g. / 38 straw serving):
- Calories – 130
- Total Carbohydrates – 17 g
- Total Fat – 7 g / 9%
- Sodium – 310 mg / 13%
- Sugars – 1 g
- Protein – < 1g
Other Brands of Veggie Straws
Garden Veggie is the most popular brand of veggie straw-style chips, but there are others on the market that offer the same crispy, airy, fried straw chips.
Good & Gather Sea Salt Veggie Straws
These chips are labeled gluten-free and contain no artificial flavors.
Ingredients:
- Potato Starch
- Dehydrated Potatoes
- Corn Starch
Salt - Spinach Powder
- Tomato Powder
- Canola Oil
- Sugar
- Red Beet Powder for Color
- Turmeric for Color
- Expeller Pressed High Oleic Sunflower Oil
- Sea Salt
Nutrition Facts (per 1 oz serving):
- Calories – 130
- Total Carbohydrates – 17 g
- Total Fat – 7 g / 9%
- Sodium – 260 mg / 6%
- Sugars – 0 g
- Protein – 1g
Simply 7 Sea Salt Veggie Straws
These veggie straws are labeled gluten-free and contain no artificial flavors.
Ingredients:
- Potato (starch, flour)
- Sunflower Oil
- Dehydrated Vegetable Blend (cauliflower, broccoli, carrot, spinach, beetroot)
- Sea Salt
- Cane Sugar
Nutrition Facts (per 28 g. / 39 straws serving):
- Calories – 140
- Total Carbohydrates – 19 g
- Total Fat – 7 g / 9%
- Sodium – 180 mg / 8%
- Sugars – 1 g
- Protein – 1g
The Daily Crave Veggie Sticks
These veggie straws are labeled gluten-free and contain no artificial flavors.
Ingredients:
- Potato Flour
- Expeller Pressed Safflower Oil
- Rice Flour
- Tomato Powder
- Spinach Powder
- Salt
- Beet Powder
Nutrition Facts (per 28 g. / 39 straws serving):
- Calories – 140
- Total Carbohydrates – 19 g
- Total Fat – 7 g / 9%
- Sodium – 150 mg / 7%
- Sugars – 1 g
- Protein – 2g
Healthier Alternatives to Veggie Straws
Lesser Evil Himalayan Pink Salt Veggie Stick
These veggie straws are certified gluten and grain-free and are made from organic vegetables.
Ingredients:
- Vegetable blend (cassava flour, tapioca starch)
- Red Vegetable Blend (tomato powder, sweet potato powder, pumpkin powder, carrot powder)
- Green Vegetable Blend (spinach powder, broccoli powder
- Olive Oil
- Himalayan Salt
Nutrition Facts (per 28 g. / 14 straws serving):
- Calories – 120
- Total Carbohydrates – 19 g
- Total Fat –0 g / 0%
- Sodium – 200 mg / 7%
- Sugars – 0 g
- Protein – < 1g
Lesser Evil Vegan Ranch Veggie Stick
These veggie straws are vegan and certified gluten and grain-free and are made from organic vegetables.
Ingredients:
- Vegetable blend (cassava flour, tapioca starch)
- Red Vegetable Blend (tomato powder, sweet potato powder, pumpkin powder, carrot powder)
- Green Vegetable Blend (spinach powder, broccoli powder
- Olive Oil
- Vegan Ranch Seasoning (tapioca solids, sea salt, onion powder, vinegar powder [tapioca maltodextrin, white distilled vinegar] organic flavor, baker’s yeast extract, garlic powder, spices, tomato powder, citric acid, sunflower oil)
Nutrition Facts (per 28 g. / 12 straws serving):
- Calories – 120
- Total Carbohydrates – 19 g
- Total Fat –5 g / 6%
- Sodium – 200 mg / 7%
- Sugars – 0 g
- Protein – < 1g
Thrive Market Organic Veggie Sticks
Certified gluten-free and vegan.
Ingredients:
- Corn Flour
- Potato Flour
- Potato Starch
- Corn Starch
- Rice Flour
- Salt
- Cane Sugar
- Spinach
Tomato - Calcium Chloride
- Beetroot
- Turmeric
- Coconut Oil
Nutrition Facts (per 28 g. / 30 straws serving):
- Calories – 130
- Total Carbohydrates – 21 g
- Total Fat – 5 g / 6%
- Sodium – 230 mg / 10%
- Sugars – 0 g
- Protein – 1g
Good Health Sea Salt Veggie Straws
These veggie sticks are certified gluten-free.
Ingredients:
- Potato Starch
- Dehydrated Potato
- Expeller Pressed Sunflower Oil
- Dehydrated Tomato
- Potassium Chloride
- Dehydrated Spinach
- Dehydrated Parsley
- Dehydrated Green Pepper
- Dehydrated Oregano
- Dehydrated Garlic
- Turmeric for Color
- Radish Extract for Color
- Paprika Extract for Color
Nutrition Facts (per 28 g. / 37 straws serving):
- Calories – 150
- Total Carbohydrates – 18 g
- Total Fat – 8 g / 10%
- Sodium – 170 mg / 7%
- Sugars – 0 g
- Protein – 1g
Eat Real Veggie Straws
These veggie sticks are certified gluten-free and vegan and are made with kale, tomato and spinach powder.
Ingredients:
- Potato Starch
- Dehydrated Potato
- Vegetable Oil
- Kale Powder
- Spinach Powder
- Red Beet
- Calcium Chloride
- Turmeric
Nutrition Facts (per 28 g. serving):
- Calories – 145
- Total Carbohydrates – 17 g
- Total Fat – 8 g / 10%
- Sodium – 112 mg / 5%
- Sugars – 0 g
- Protein – 1g
Related Questions
Are veggie straws vegan?
Most veggie straws are vegan but check the label on flavors like ranch and cheddar cheese as those varieties will most likely include milk ingredients. The most popular brand, Garden Veggie Straws makes several flavors that are free from dairy and animal products.
Are veggie straws baked or fried?
Veggie straws are deep-fried, puffed-out, stick-shaped snack chips. They are very similar to conventional potato chips, and they have a few vegetable powders at the end of the ingredient list. Veggie straws have a puffed texture, but they are fried.
Are veggie straws kosher?
The most popular brand of veggie sticks, Garden Veggie Straws, is certified kosher.