Is Popcorn Actually Healthy?

There is a lot to love about popcorn. It’s crispy, satisfying, and so versatile. Whole grain is also a classic snack, often enjoyed at healthy events from county fairs to movie nights. However, if you have nutrition on your mind, you may be wondering, “Is popcorn healthy?”

It depends. Popcorn can be prepared in many ways, which can affect the nutrition of the final product. This includes different cooking methods (i.e. stovetop, microwave, or air blaster), types of oils used to cook the popcorn, and additional seasonings (i.e. salt, cheese powder, garlic powder, butter, etc. .).

Needless to say, the answer to whether popcorn is healthy may not seem obvious. For a cheat sheet on popcorn nutrition, find the main pros and cons of the food below.

popcorn nutrition

In case you didn’t know, popcorn is the result of corn kernels that have expanded or, well, popped. Corn kernels (and thus popcorn) are a type of whole grain, which are packed with satiating fiber, according to Charmaine Jones, MS, RDN, LDN, registered dietitian nutritionist and founder of jonez food. Popcorn also offers modest amounts of essential vitamins and minerals, such as folate, vitamin A, potassium, and magnesiumaccording to the United States Department of Agriculture (USDA).

However, as mentioned above, the nutrient profile of popcorn can vary greatly depending on how it is prepared. But to get a general idea of ​​the nutrient breakdown, check out the nutrient profile of three cups of air-popped popcorn (~24 grams), which is equal to one serving, according to Jones, based on data USDA:

• 93 calories
• 3 grams of protein
• 1 gram of fat
• 18 grams of carbohydrates
• 4 grams of fiber
• < 1 gram of sugar

Benefits of popcorn

One more time for the folks in the back: there are countless ways to pop popcorn, so whether or not popcorn is healthy depends on multiple factors. But in general, popcorn, specifically air popped, is healthy, based on the benefits below.

Increases satiety

If you’re on a mission to avoid the hanger Between meetings, reach for the popcorn. ICYMI up, the popcorn is full of fiber, a type of carbohydrate. And fiber helps increase satiety, or feelings of fullness and satisfaction, according to Jones. Popcorn also acts like a sponge in the intestine, where it absorbs water and expands. “This causes receptors in the stomach to release hormones that [tell your brain] you’re full,” explains Jones. In turn, you’re more likely to feel full for a long time after eating popcorn.

Promotes regular bowel movements

As mentioned, popcorn is a high-fiber food. It’s especially high in insoluble fiber, which draws water into the intestine, says Jones. This increases the bulk of the stool, reducing the time it takes to move through the intestine, he adds. This can be a game changer if you’re consistently supported, as it can help you stay regular and potentially prevent constipation, says Paula Doebrich, MPH, RDN, registered dietitian and founder of Happa Nutrition.

Lowers blood pressure and cholesterol

Although most of the fiber in popcorn is insoluble, it also contains some of the soluble kind, says Jones. Soluble fiber, as its name suggests, dissolves in water in the intestine, creating a gel-like substance that can help lower LDL (“bad”) cholesterol. Soluble fiber binds to bile (a liquid that contains cholesterol) and forces the bile out through the stool instead of being absorbed by the body, as Form previously reported. This decreases the overall absorption of cholesterol in your body, which lowers high blood cholesterol, an important factor risk factor for heart disease.

Disadvantages of popcorn

Like all good things in life, popcorn isn’t perfect; It also has some drawbacks. Here are some cons of popcorn to keep in mind:

Can cause digestive problems

Despite its benefits for digestion, popcorn can actually cause gastrointestinal problems in some people, especially when eaten in large amounts. The high fiber content of popcorn can cause constipationespecially if you’re already prone to the problem, says Jones. This can happen any time you quickly eat a lot of fiber (from any food) without increasing your water intake. The reason: “As fiber travels through the digestive tract, it needs fluid to fill up and pass through smoothly,” explains Jones. So if you don’t usually eat a lot of fiber, slowly increase your popcorn intake and make sure to drink it.

Limited essential nutrients

Sure, popcorn contains fiber and some vitamins and minerals…but that’s about it. That said, replacing most of your diet with popcorn can make it difficult for you to get all the nutrients you need. Since popcorn increases satiety, eating too much per day can lead to less variety in your diet, says Jones. This can limit your intake of other essential nutrients, like protein, healthy fats, and vitamin C. So you’ll want to think of popcorn as a side dish or snack, rather than the main event.

Not all popcorn is created equal

Let’s get back to the factor of how popcorn is prepared. Unlike popcorn, cooking it on the stovetop often requires oil and butter, which adds calories and fat. Similarly, movie theater and microwave popcorn are usually made with added salt and butter, Jones says. Depending on the product or recipe, other ingredients, such as sugar and powdered cheese, can also increase the sodium, carbohydrate, or fat content of the snack, ultimately changing the overall nutritional content.

It’s worth noting that all foods have a place in a healthy diet. But if you need or want to limit certain ingredients, it’s helpful to consider how popcorn is made.

So is popcorn a healthy snack?

In short, yes, popcorn is a healthy snack. “Generally speaking, all foods can be part of a healthy lifestyle, and it’s about enjoying less nutrient-dense foods in moderation,” says Doebrich. In the case of popcorn, “it’s more about what you eat it with [rather] than the corn itself,” he adds.

So if you’re looking for the most nutrient-dense option, popping popcorn at home is the way to go, says Doebrich. This way you can control how it is prepared and what additional ingredients are used. You can use a compressed air machine, if you’re lucky enough to have one, or use a standard pot on the stove. For the healthier version, you’ll use little to no oil, but adding oil is fine, as the fat can help increase satiety, says Doebrich. If you decide to use oil, choose an option with a higher smoke point, like avocado or canola oil, she says. “Fats with a lower smoke point, like coconut oil or butter, may not be ideal for high heat [that is produced] popping popcorn on the stove,” she explains.

As for seasonings and toppings, use 1/2 teaspoon of salt for three cups of popcorn, Doebrich suggests. If you’re watching your sodium intake, you can skip it entirely or use low-sodium alternatives, like kosher salt. Another option is to use salt-free seasonings like spices (think: garlic powder, chili powder, dried herbs) to add flavor without excess sodium, adds Doebrich.

If you’re buying a bag of pre-made popcorn at the store, try choosing salt-free or low-salt options, Jones recommends. You could even add your own seasonings to store-bought popcorn for a quick and healthy snack. (Pro Tip: Lightly drizzle or dust the popcorn with water so the spices and seasonings stick.)

What if you want to enjoy some popcorn in the microwave or at the movies? That’s totally fine, says Doebrich. “There’s no reason to restrict occasional treats,” he says, since, again, all foods can be part of a balanced diet. If you’re not sure what “casual” looks like to you, chat with your doctor or dietitian for personalized guidance.