Popcorn is a type of corn kernel that puffs up or “pops” when you heat it. It’s low in calories and packs plenty of fiber, which makes it a healthy snack for weight loss.1 Many forms of popcorn—such as the buttery movie theater-style popcorn—can be high in sodium, saturated fat, and harmful preservatives.
Popcorn comes from a type of corn plant called Zea mays everta. The corn you eat off the cob is a starchy vegetable, while popcorn is a whole grain. Whole grains are an essential part of a balanced diet.
1. Contains Antioxidants
Popcorn contains antioxidants called polyphenols. Antioxidants are naturally occurring compounds that help fight oxidative stress, which causes cell damage in your body.
Popcorn is especially high in an antioxidant called ferulic acid.4 Preliminary animal and test tube studies have found ferulic acid can maintain digestive health and reduce the risk of several diseases. Examples include inflammatory bowel disease (IBD), Alzheimer’s disease, and diabetes.
Another animal study found that ferulic acid improved insulin and cholesterol levels. It’s important to note that the research was funded by one of the country’s largest popcorn producers.
2. Does Not Have Many Calories
Popcorn can be a low-calorie food, even in moderate to large portions. It’s not very energy-dense, so the standard serving size tends to be larger than other popular snacks. The recommended serving size for nuts is typically around one-quarter of a cup, while a single serving of popcorn is usually 3 cups.
Eating low-calorie snacks can help reduce your total daily calories. This can help in weight loss and management.
Serving sizes are not one-size-fits-all. The appropriate portion size of a food is subject to change depending on factors like body size, physical activity levels, and health goals. Food labels provide specific serving sizes, but you may need to eat more or less than the amount listed.
3. Good Source of Fiber
Popcorn is a source of fiber. The main type of fiber in popcorn is called insoluble fiber. Insoluble fiber does not get broken down during digestion. It adds volume to contents that move through your digestive tract and helps speed up their passage through your body. This helps promote regular bowel movements.
Eating a high-fiber diet can support weight management. Fiber helps you feel fuller for longer periods. High-fiber whole grains have been shown to lower the risk of diseases like heart disease, type 2 diabetes, and some cancers.
Nutrition
A three-cup serving of oil-popped popcorn without any added salt or butter contains the following nutrients:
- Calories: 164.4
- Fat: 9.2 grams (g), or 11.8% of the Daily Value (DV)
- Saturated fat: 1.7 g, or 8.5% of the DV
- Sodium: 17.3 milligrams (mg), or 0.7% of the DV
- Carbohydrates: 19.1 g, or 6.9% of the DV
- Fiber: 3.3 g, or 11.8% of the DV
- Added sugars: 0 g, or 0% of the DV
- Protein: 3 g, or 6% of the DV
Factors To Consider
The nutritional value of popcorn depends on how the snack is prepared. A serving of buttered popcorn at the movie theater will deliver more calories, saturated fat, and sodium than oil-popped popcorn made you make at home with olive or vegetable oil.
A medium-sized order of movie theater popcorn with added butter contains:
- Calories: 1,190
- Fat: 107 g, or 137.2% of the DV
- Saturated fat: 64.6 g, or 323% of the DV
- Sodium: 1,380 mg, or 60% of the DV
- Carbohydrates: 57.5 g, or 20.9% of the DV
- Fiber: 9.8 g, or 35% of the DV
- Added sugars: 0 g, or 0% of the DV
- Protein: 9 g, or 8.5% of the DV
Flavacol is a salt seasoning commonly added to popcorn sold in movie theaters. It contains the food dyes yellow #5 and yellow #6, which come with health warning labels in the European Union. Yellow #5 has been highlighted as a “food ingredient of public health concern” in the United States. It’s still permitted for use in food products.
Risks
Popcorn is generally safe to consume. It may pose risks or cause for precautions among certain people:
- Can be high in calories, salt, and saturated fat: Popcorn sold at movie theaters and in microwaveable bags at the supermarket can be high in these nutrients due to added ingredients. It’s best to limit these nutrients, particularly if you have been diagnosed with high cholesterol, high blood pressure, or heart disease.
- Could cause digestive distress: Talk to a healthcare provider to see if popcorn is a safe snack for you if you have certain conditions. Examples include enteritis (or inflammation of the intestines) following radiation therapy, Crohn’s disease that’s caused a narrowing of your digestive tract, or any type of blockage within your bowel.
- May pose a choking risk: Popcorn is considered a high-risk food for choking in children younger than 5 years old. Its shape and size can easily block airways in young children.
- Might contain harmful additives: Popcorns made with butter flavoring can contain harmful substances like diacetyl. This chemical has been linked to severe lung disease in people and cancer in animals. Diacetyl is most dangerous when you inhale it, so it’s safest to avoid popcorn made with this artificial butter flavoring.
Tips for Consuming Popcorn
Popcorn can be a balanced, whole-grain snack when you make it with nourishing ingredients. Here are a few ways to get the most out of your popcorn:
- Avoid microwavable popcorn at the grocery store, and buy pre-popped popcorn
- Check the nutrition facts label for ingredients. Look for popcorn made from just a few simple ingredients, like organic popcorn, coconut or extra virgin olive oil, and salt.
- Make popcorn at home with heart-healthy ingredients like vegetable oil or olive oil
- Save movie theater popcorn for special occasions, and opt for the smallest size without added butter
A Quick Review
Popcorn is a healthy, low-calorie snack that delivers fiber and antioxidants when you prepare it with nourishing ingredients. Certain types of popcorn may contain harmful artificial flavors and a lot of saturated fat and sodium. Make your own popcorn at home or buy from brands that prepare the classic snack with three simple ingredients: popcorn, olive oil, and a little salt.
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