Popcorn Nutrition Facts: A Healthy, Low-Calorie Snack? (2024)

Popcorn is a healthy snack when it’s air-popped and served without ingredients high in fat, salt, or sugar. Popcorn is high in important nutrients, including fiber.

Popcorn is one of the world’s healthiest and most popular snack foods.

It is loaded with important nutrients and offers a variety of health benefits.

However, it is sometimes prepared with large amounts of fat, sugar and salt, which can drive overeating.

For this reason, it is very important to prepare your popcorn the right way.

It can be either super healthy or very unhealthy, depending on how you prepare it.

This article reviews popcorn’s nutrition facts and health effects, both good and bad.

What is popcorn?

Popcorn is a special type of corn that “pops” when exposed to heat.

At the center of each kernel is a small amount of water, which expands when heated and eventually causes the kernel to explode.

The oldest piece of popcorn was discovered in New Mexico and is said to be over 5,000 years old.

Over the years, it has become increasingly popular. It became especially popular during the Great Depression because it was so cheap.

Today around 1.2 billion pounds (500 million kg) are consumed by Americans every year, making it America’s most popular snack food by volume (1).

Summary

Popcorn is a special type of corn that “pops” when exposed to heat. By volume, it is the most popular snack food in America.

Popcorn nutrition facts

Many people don’t realize it, but popcorn is a whole grain food, making it naturally high in several important nutrients.

Many studies link whole grain consumption to health benefits like reduced inflammation and a decreased risk of heart disease (2, 3).

This is the nutrient content of a 28.35-gram (1-oz) serving of air-popped popcorn (4, 5):

  • Vitamin B1 (Thiamin): 0.029 mg
  • Vitamin B3 (Niacin): 0.655 mg
  • Vitamin B6 (Pyridoxine): 0.045 mg
  • Iron: 0.904 mg
  • Magnesium: 40.8 mg
  • Phosphorus: 101 mg
  • Potassium: 93.3 mg
  • Zinc: 0.873 mg
  • Copper: 0.074 mg
  • Manganese: 0.315 mg

This is coming with a total of 110 calories, 3.36 grams of protein, 22.1 grams of carbs and 1.29 grams of fat.

This serving also contains a whopping 4.11 grams of fiber, which is extremely high. It makes it one of the world’s best sources of fiber.

Summary

Popcorn is a whole grain food that is high in important nutrients. This includes vitamins, minerals and very high amounts of fiber.

It is high in polyphenol antioxidants

Polyphenols are antioxidants that help protect our cells from damage by free radicals.

A 2019 study showed that popcorn contains very large amounts of polyphenols (6).

Polyphenol are linked to various health benefits. This includes better blood circulation, improved digestive health and a reduced risk of many diseases including hypertension and diabetes (7, 8).

Several studies have also shown that polyphenols may reduce the risk of cancer, including prostate and breast cancer (9, 10).

Summary

Popcorn contains large amounts of polyphenol antioxidants. These are plant compounds that have been linked to many health benefits.

Extremely high in fiber

Popcorn is very high in fiber.

According to research, dietary fiber may reduce the risk of many diseases like heart disease, obesity and type 2 diabetes (11, 12, 13).

Fiber can also help with weight loss and promote digestive health (14, 15, 16).

The recommended daily intake of fiber is 25 grams for women and 38 grams for men. However, most people are eating much less than that (17).

100 grams (3.5 ounces) of popcorn contain 15 grams of fiber, which goes a long way towards satisfying your daily fiber requirements (4, 5).

Summary

Popcorn is very high in fiber, which has been linked to several health benefits. This includes weight loss and a decreased risk of many diseases.

Eating it may help with weight loss

Popcorn is high in fiber, relatively low in calories and has a low energy density. These are all characteristics of a weight loss friendly food.

With 31 calories per cup, air-popped popcorn contains much fewer calories than many popular snack foods (4).

One study compared feelings of fullness after eating popcorn and potato chips. They found that 15 calories of popcorn were as filling as 150 calories of potato chips (18).

Because of its low calorie content, low energy density, high fiber content and increased satiety, eating popcorn may help you eat fewer calories and lose weight.

However, moderation is key. Even though it is much more filling than many other snack foods, it can still be fattening if you eat too much of it.

Summary

Popcorn is high in fiber, relatively low in calories and has a low energy density. Eating it in moderation may help with weight loss.

Pre-packaged microwave popcorn may be harmful

There are many ways to enjoy popcorn, but the most convenient and most popular tends to be the pre-packaged microwave variety.

Most microwave bags are lined with a chemical called perfluorooctanoic acid (PFOA), which has been associated with a variety of health problems.

These include ADHD, low birth weight and thyroid problems, to name a few (19, 20, 21).

Microwave popcorn may also contain diacetyl, which is a chemical found in artificial butter flavoring.

Although the risk to the general public has not been clearly identified, animal studies continue to show that breathing in diacetyl can damage airways and cause lung diseases (22, 23, 24).

Many brands of microwave popcorn are made using hydrogenated oils, which may still contain traces of harmful partially hydrogenated oils or trans fats.

Studies have linked trans fats to an increased risk of heart disease and other serious diseases, which is why they are no longer allowed to be sold in foods sold in the US (25, 26, 27, 28).

Even if certain brands say they are free of these chemicals, you may still want to avoid them since it’s so easy to make your own healthy popcorn.

Summary

Pre-packaged microwave popcorn often contains PFOA and diacetyl, chemicals that may be harmful. It may also contain traces of trans fats.

Some toppings and preparation methods are a bad idea

Despite all of popcorn’s healthy qualities, the way it is prepared can greatly impact its nutritional quality.

When air-popped, it is naturally low in calories, but some ready-made types are extremely high in calories.

For example, a report by CSPI found that a medium-sized popcorn at a popular movie theater chain had a whopping 1,200 calories – even before factoring in the buttery topping (29).

Varieties bought from movie theaters or stores are often smothered in unhealthy fats, artificial flavorings and high amounts of sugar and salt.

These ingredients not only add a significant amount of calories, but some of them can also be bad for you in other ways.

Summary

Commercially prepared popcorn varieties can be extremely high in calories and unhealthy ingredients.

How to make healthy popcorn

Popcorn made on the stove or in an air-popper are going to be the healthiest options.

Here’s a simple recipe to make healthy popcorn:

Ingredients

  • 3 tablespoons olive oil or coconut oil.
  • 1/2 cup popcorn kernels.
  • 1/2 teaspoon salt.

Directions

  1. Place oil and kernels into a large pot and cover it.
  2. Cook over medium-high heat for about 3 minutes or until the popping almost stops.
  3. Remove from heat and pour into a serving bowl.
  4. Season with salt.

Here is a quick video that shows you how to make super healthy popcorn in a matter of minutes:

You can add additional flavor by topping it with fresh herbs or spices. If you want something sweet, try drizzling it with natural nut butter or sprinkling it with cinnamon or shavings of dark chocolate.

For an added health benefit, sprinkle it with nutritional yeast. Nutritional yeast has a nutty-cheesy flavor and contains several important nutrients, including protein, fiber, B-vitamins and several minerals (30).

Summary

The healthiest way to make popcorn is in a pot or air-popper machine. There are several ways to add flavor without compromising its healthfulness.

Real popcorn is super healthy

Popcorn is high in several important nutrients, such as vitamins, minerals and polyphenol antioxidants. Not only that, but it is also incredibly tasty and one of the world’s best sources of fiber.

At the end of the day, popcorn is very healthy and consuming it in moderation may even help with weight loss.

Popcorn Nutrition Facts: A Healthy, Low-Calorie Snack? (2024)

FAQs

Popcorn Nutrition Facts: A Healthy, Low-Calorie Snack? ›

Yes, popcorn is fun, but it's also healthy. Popcorn is a whole grain and a good source of fiber. And 3 cups of plain, air-popped popcorn weighs in at only about 95 calories.

Is popcorn a healthy low-calorie snack? ›

Yes, popcorn is fun, but it's also healthy. Popcorn is a whole grain and a good source of fiber. And 3 cups of plain, air-popped popcorn weighs in at only about 95 calories.

Is popcorn good during weight loss? ›

Popcorn can indeed be a valuable addition to a weight loss diet. Its low-calorie, high-fibre, and whole-grain characteristics make it a filling and nutritious snack option. If you are looking to lose weight, it is essential to consume popcorn healthily, without excessive butter, oil, or sugar.

Is popcorn good or bad for you? ›

Popcorn is a healthy snack when it's air-popped and served without ingredients high in fat, salt, or sugar. Popcorn is high in important nutrients, including fiber. Popcorn is one of the world's healthiest and most popular snack foods. It is loaded with important nutrients and offers a variety of health benefits.

Is popcorn a healthy low carb snack? ›

Popcorn is a popular low-calorie snack. And yes, it does qualify as a low-carbohydrate food that can fit into a keto diet. Crunchy and satisfying, popcorn is one of the most popular snacks for people of all ages.

What is the healthiest popcorn to eat? ›

The 10 Best Healthy Popcorn Brands of 2022, According to...
  • Bjorn Qorn.
  • Pipcorn Truffle Mini Popcorn.
  • Newman's Own Organic Touch of Butter.
  • Whole Foods 365 Organic Yellow Popcorn Kernels.
  • Trader Joes Organic Popcorn With Olive Oil.
  • Anthony's Organic Yellow Popcorn Kernels.
  • How to Choose a Healthy Popcorn.
Sep 27, 2022

Can I eat popcorn every day? ›

Even though popcorn is healthy, it is possible to eat too much of it. Both dietitians say that eating an excessive amount of popcorn can lead to bloating, gas and constipation because of its high-fiber content—especially for people who aren't used to eating a lot of fiber.

Is popcorn an inflammatory food? ›

Snack favorites high in sodium, such as chips and popcorn, are also known inflammation causers. These salt-filled snacks will surely lead to bloating and swelling. Looking for a filling snack? Try nuts like almonds and walnuts.

How unhealthy is microwave popcorn? ›

Even so, microwave popcorn can be extremely high in saturated fat and sodium, both of which increase the risk of heart attack and stroke. To reduce your risk, either choose "light" microwave popcorn or use an air popper. You should also go light on the salt and butter, or skip them altogether.

Is popcorn bad for your gut? ›

Unlike some snacks that may be heavy or greasy, popcorn is a light and easily digestible snack. It is gentle on the digestive system, making it an ideal choice for those with sensitive stomachs or digestive issues. Popcorn is low in fat and contains no cholesterol, which further contributes to its digestive ease.

Why is popcorn junk food? ›

When asked if popcorn is healthy, Olendzki responded, “Not really, no. One cup has about 116 calories, 1 gram of protein, 6 carbohydrates, and if you only put on about a tablespoon of butter and salt, you get 10 grams of fat." For context, most of us eat three cups in a sitting, Olendzki says.

Is it bad to eat a whole bag of popcorn? ›

A 100-gram bag of microwave popcorn contains between 424 and 557 calories. When popcorn is made without oil or butter and eaten in moderation, it's a healthy, fiber-rich snack. However, eating a whole bag of microwave popcorn — particularly if it's flavored with butter — won't do your health any good.

Can I eat popcorn on a low calorie diet? ›

When you want a large snack with a small calorie count, popcorn delivers. Some microwave brands have just 100 calories in 6 cups. "You have to chew it, so it's satisfying," says Joan Salge Blake, RD, a spokesperson for the Academy of Nutrition and Dietetics. It's also high in fiber, which can help you stay full longer.

How much popcorn can I eat on a diet? ›

A healthy portion size of popcorn is about 25-30g. While plain popcorn can be enjoyed as a low-calorie snack, portion size is key to keep calories in check. Flavoured varieties are best enjoyed as an occasional treat rather than as part of a regular balanced diet.

Does popcorn spike blood sugar? ›

Popcorn and glycemic index

Share on Pinterest Popcorn does not cause a spike in blood sugar due to its low GI. For people with diabetes, the glycemic index (GI) is an important number to consider when choosing what foods to buy and eat.

What foods fill you up but are low in calories? ›

The healthiest lower energy-dense choices are foods that are high in protein but low in fat and calories, such as:
  • Beans, peas and lentils, which are also good sources of fiber.
  • Fish.
  • Lean meat and poultry.
  • Low-fat or fat-free dairy products, such as milk, yogurt and cheese.
  • Egg whites.

Can you eat popcorn on a low fat diet? ›

Air-popped, unflavored popcorn is low in calories, fat, and sugar, and high in fiber. This means that when someone eats it as part of a balanced diet, popcorn can help them lose weight.

Is popcorn a healthy late night snack for weight loss? ›

In order to make the best choices when it comes to late-night snacks, we spoke with Jesse Feder, RDN, CPT, to give us his expert insights. Feder revealed that air-popped popcorn, Greek yogurt, and cottage cheese are the best snack options to go for when it comes to weight loss and snacking late into the night.

Is skinny popcorn OK for weight loss? ›

Given its name, a consumer might well think that SkinnyPop is lower in calories and fat, but it actually contains more of both than the other four popcorns have. On its website the company defines "skinny" not as diet-friendly but as "using the fewest, cleanest and simplest ingredients possible."

References

Top Articles
Latest Posts
Recommended Articles
Article information

Author: Pres. Carey Rath

Last Updated:

Views: 6424

Rating: 4 / 5 (61 voted)

Reviews: 92% of readers found this page helpful

Author information

Name: Pres. Carey Rath

Birthday: 1997-03-06

Address: 14955 Ledner Trail, East Rodrickfort, NE 85127-8369

Phone: +18682428114917

Job: National Technology Representative

Hobby: Sand art, Drama, Web surfing, Cycling, Brazilian jiu-jitsu, Leather crafting, Creative writing

Introduction: My name is Pres. Carey Rath, I am a faithful, funny, vast, joyous, lively, brave, glamorous person who loves writing and wants to share my knowledge and understanding with you.