Is popcorn healthy? The puffed up corn kernels are a crunchy, satisfying snack with surprising health benefits. However, what you top popcorn with matters.
Popcorn is a whole-grain snack from the corn plant, also known as maize. Popcorn comes from a specific type of corn kernel that expands and puffs up when heated, Samantha Dieras, registered dietitian and director of ambulatory nutrition services at Mount Sinai Hospital, tells TODAY.com.
Technically, corn is a fruit, vegetable and a whole grain. That’s because scientifically corn is classified as a fruit because the part we eat, the kernels, come from the flower of the plant. But from a culinary perspective, corn is either a vegetable or a whole grain, depending on when it’s harvested.
The nutrition content of popcorn varies based on how it is prepared and the toppings. According to the USDA Database, one serving of air-popped popcorn, unsalted, contains about:
• 100 calories
• 3 grams of protein
• 18 grams of carbohydrates
• 1 gram of fat
• 3-4 grams of fiber
One serving of popcorn is about three cups popped, says Natalie Rizzo, registered dietitian and nutrition editor for TODAY.com.
Is Popcorn Healthy?
Popcorn can be healthy when eaten in moderation and as part of an overall balanced, nutritious diet, the experts note. “Popcorn is a healthy whole grain snack with fiber and protein,” says Rizzo. In its original form, popcorn is low in calories and fat. “Corn, and therefore popcorn, has health benefits,” says Dieras.
Nutrition in Popcorn
Good source of fiber
Popcorn is a good source of dietary fiber, providing 3-4 grams per serving, or nearly 15% of the daily amount adults need, per the USDA. The fiber in popcorn helps with satiety, or keeping you feeling fuller for longer, the experts note.
In addition to keeping you regular, fiber can help with blood sugar control, lower cholesterol and aid in weight management.
Contains vitamins, minerals, antioxidants
Popcorn also contains vitamins, minerals and antioxidants, which are important for health. These include B vitamins, potassium, folate, manganese, phosphorus and zinc, according to Frances Largeman-Roth, a registered dietitian-nutritionist.
Popcorn is rich in antioxidants called polyphenols and phenolic acids, which are linked to better digestive health and improved blood circulation, per the American Heart Association.
Low in calories
Popcorn is naturally low in calories and fat, and it’s 100% gluten-free, says Largeman-Roth. It’s also naturally low in sugar. But despite being low-calorie, popcorn can be filling and satisfying thanks to the protein and fiber content. Popcorn is also a high-volume food, meaning it’s good for people who like to eat or snack on large amounts of food, per the USDA.
How to Make Healthy Popcorn
“An air-pop popcorn machine will be the most healthful preparation method, followed by stovetop prepared,” says Dieras.
Air-popped popcorn is the healthiest because it only uses hot air, which the machine circulates evenly to cook all the kernels. This method does not use oil or fats, such as butter, Rizzo notes.
It’s possible to make air-popped popcorn on the stove (with a lot of shaking), but stovetop popcorn is typically oil-popped to prevent sticking, and bagged microwave popcorn often contains oils and other additives.
Many people add butter or oil during or after cooking, which up the calorie and fat content — but not all fats are equal.
Butter and certain oils (such as coconut) are higher in saturated fats, which are unhealthy because they can raise “bad” (LDL) cholesterol. These should be avoided or limited. “A little bit of butter adds a lot of calories and saturated fat, so use it very sparingly,” says Rizzo.
Instead, the experts recommend a light drizzle of oil high in healthy unsaturated fats, such as extra virgin olive oil. Other popular oils, such as truffle oil, can contain varying amounts of saturated fat. “Always be sure to read the label,” says Rizzo.
Popcorn is healthiest when unsalted. “However, most people add some sort of seasoning or salt,” says Rizzo. If you do add salt or seasoning with sodium to popcorn, it should be minimal.
“Some salt is OK to flavor the popcorn, but keep it to a dash,” says Rizzo. If you’re on a low-sodium diet, always talk to your doctor.
What is the least healthy popcorn?
The least healthy popcorn is prepared and topped with excess butter or oil high in saturated fats, large amounts of salt or high-sodium seasonings, added sugars, and other additives, the experts note. (Think: drenched in movie theater butter.)
How does popcorn stack up to its crunchy snack contender, potato chips? Popcorn is generally considered healthier than chips, says Rizzo, because popcorn has more protein and fiber and is lower in calories and fat. Whereas popcorn is a 100% whole-grain food, “chips don’t really resemble the potato anymore,” Rizzo adds.
However, it ultimately depends on how the popcorn is prepared and topped, Dieras adds. Air-popped unsalted popcorn is better for you than potato chips fried in oil, for example.
Healthy popcorn toppings
If you’re looking to elevate your popcorn, the experts recommend using healthy seasonings like spices or herbs, which add of flavor without additional calories, sugar or salt. Examples of healthy toppings to add to your popcorn include:
• Nutritional yeast
• Garlic
• Black pepper
• Dried herbs
• Seaweed flakes
• Paprika
• Garam masala
• Cinnamon
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