Check out these tasty popcorn recipes. We work with registered dietitians and nutrition scientists to provide nutrition education and healthy eating tips to help create future healthier generations through good nutrition.

See additional information. The Phytonutrient Dietitian. Search Search. Facebook-f Instagram Twitter Pinterest Youtube Rss. January 4, Healthy Eating , Nutrition suzannebonnicicelentano. Popcorn is a whole grain, making it a good-for-you food. Popcorn provides energy-producing complex carbohydrates Popcorn contains fiber, providing roughage the body needs in the daily diet.

Popcorn is naturally low in fat and calories. Popcorn has no artificial additives or preservatives, and is sugar-free. Enjoy this Article? Share the Love! Explore More Articles! Prev Previous 4 Easy Ways to Highlight Fruits in Meals and Snacks! Next Think About What You Drink Next.

Sign Up Today. Stay in the know! First Name. Last Name. That's because it is a whole grain, and high-fiber whole grains have been linked to a lower risk of heart disease, diabetes, some cancers and other health problems.

Federal dietary guidelines say half of all grains consumed should be whole grains, and popcorn packs more fiber per serving than whole-wheat bread.

It's inexpensive. It's fairly tasty. For people who might be struggling to eat adequate fruits or vegetables or other whole grains, it's a low-risk snack to start. Some theater chains pop their popcorn in canola oil. Vadiveloo said popcorn made with measured amounts of heart-healthy oils such as canola or olive oil can still be healthy.

But, she said, it's better to have control over how the snack is prepared from the start. Microwave popcorn may have posed an entirely different set of health problems in the past, but many of the chemicals involved have been removed in recent years.

One such chemical, diacetyl, has been linked to a disease called popcorn lung, which causes shortness of breath and wheezing. Diacetyl, which gives some microwave popcorn its buttery taste, is found in cheese, butter, yogurt and wine, and it's not harmful if swallowed; the danger comes when it is inhaled in large amounts.

In addition to fiber, popcorn also is a good source of polyphenols, which are antioxidants that have been linked to better blood circulation and digestive health, as well as a potentially lower risk of certain cancers. Another health benefit of popcorn is its high satiety. Because of popcorn's high fiber content, its low calorie count and its low energy density, popcorn is considered to be a food that can aid in weight loss.

For example, popcorn has been shown to make people feel fuller than a similar calorie amount of potato chips. But if you eat calories of fruits and vegetables, which are high in fiber and water, you're going to eat quite a large portion size to get to calories. The same goes for popcorn.

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Although most of the fiber in popcorn is insoluble, it contains some of the soluble kind too, says Jones. Soluble fiber, as the name suggests, dissolves in water in the gut, and this creates a gel-like substance that may help lower LDL "bad" cholesterol.

Soluble fiber binds to bile a fluid that contains cholesterol forcing the bile to exit through your stool rather than get absorbed by your body, as Shape previously reported.

This decreases overall cholesterol absorption in your body, thereby decreasing high blood cholesterol, a major risk factor for heart disease.

As with all good things in life, popcorn isn't perfect; It has some drawbacks too. Here are a few popcorn disadvantages to keep in mind:. Despite its benefits for digestion, popcorn can actually cause GI problems in some folks, especially when eaten in high amounts.

The high fiber content of popcorn may lead to constipation , especially if you're already prone to the issue, says Jones. This can happen any time you quickly eat a lot of fiber from any food without increasing your intake of water.

The reason: "As fiber travels through the digestive tract, it needs fluid to plump up and pass smoothly," explains Jones. So, if you usually don't eat a lot of fiber, increase your popcorn intake slowly and be sure to drink up.

Sure, popcorn contains fiber and a few vitamins and minerals…but that's about it. That being said, replacing most of your diet with popcorn can make it harder for you to get all the nutrients you need.

Since popcorn increases fullness, eating too much per day might cause you to consume less variety in your diet, says Jones. This can limit your intake of other essential nutrients, such as protein, healthy fats, and vitamin C.

So, you'll want to think of popcorn as a side or snack, rather than the main event. Back to the factor of how popcorn is prepared. Unlike air popping popcorn, cooking popcorn on the stovetop often calls for oil and butter, which adds calories and fat.

Similarly, movie theater and microwavable popcorn is typically made with added salt and butter, says Jones. Depending on the product or recipe, other ingredients such as sugar and powdered cheese might also increase the sodium, carb, 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 stay mindful of how the popcorn is prepared. In short, yes, popcorn is a healthy snack. In the case of popcorn, "it's more about what you consume it with [rather] than the corn itself," she adds.

So, if you're looking for the most nutritionally dense choice, making popcorn at home is the way to go, notes Doebrich. This way, you can control how it's prepared and what additional ingredients are used.

You can use an air popper machine, if you're lucky enough to own one, or use a standard pot on the stovetop. For the healthiest version, you'll use little to no oil, but adding oil is A-okay as the fat can help increase satiety, says Doebrich.

Per serving: calories, 6 g fat, 0. Although this flavor is a bit higher in sodium compared to others listed, it contains an awesome 5 grams of fiber per serving, making it a smart choice, according to Keri Gans , RDN, nutrition consultant and author of The Small Change Diet.

Per serving: calories, 92 g fat, 0. When it comes to the cheesy choices, look no further than Smartfood—or what Iu calls "the best cheese popcorn!

Per serving: calories, 10 g fat, 2 g sat fat , 13 g carbs, 2 g sugar, mg sodium, 2 g fiber, 4 g protein. As if it's name wasn't already a total win I mean, how fun!? Per serving: calories, 7 g fat, 0. Gans has "always been a fan of [Quinn Snacks'] products," especially their organic, fun-flavored popcorns like this high-protein product.

She also gives it a shoutout for tasting delish and using minimal, farm-to-table ingredients. Yes, you read that right: Quinn Snacks makes a concerted effort to share where all of their ingredients come from, the farming practices used, and more.

Per serving: calories, 10 g fat, 2 g sat fat , 17 g carbs, 0 g sugar, mg sodium, 3 g fiber, 4 g protein. Plus, it's low in saturated fat , "which is important because research does confirm a strong correlation between a high saturated fat intake and increased risk for heart disease.

Price is all about DIY popcorn because it puts her in control of added ingredients, plus it's a fun way to play around with different seasonings. Her current fave? A little chili lime seasoning. Per serving: calories, 1. Don't be fooled by the flavor, folks, this popcorn is not in fact loaded with sodium —and that's a great thing.

And Lesser Evil's popcorns pride themselves on simple and straightforward. Technically, popcorn is a carbohydrate because it is made up of starch. However, it is also a good source of fiber, with about 3 grams of dietary fiber per serving. This means that popcorn can help you reach your daily recommended fiber intake.

Popcorn is also a good source of antioxidants and has been linked to several health benefits, including improved blood cholesterol levels and reduced cancer risk. Air-popped popcorn is the healthiest type of popcorn you can eat. It is also the popcorn with the most fiber.

One cup of air-popped popcorn has about 4 grams of fiber. Fiber is an important nutrient that helps keep you regular, aids digestion, and helps you feel full after eating. Plus, it benefits your heart health and may help reduce your risk of chronic diseases like obesity and diabetes.

So, Does Microwave Popcorn Have Fiber? The answer to this question may surprise you. Yes, microwave popcorn does indeed have fiber. A serving of microwave popcorn can contain up to 3 grams of fiber.

This is thanks to the whole-grain kernels used to make the popcorn. Fiber is a carbohydrate that the body cannot digest, so it helps keep you feeling full after eating.

It also helps to promote regularity and can even lower cholesterol levels. Fiber is an important nutrient for the body, and eating foods high in fiber can help promote good digestive health.

Fiber popcorn contains more fiber than regular popcorn, making it a good choice for those looking to increase their fiber intake.

Additionally, popcorn is a low-calorie snack option, making it a good choice for those watching their weight. It would help if you aimed to consume around 25 grams of fiber per day, and one serving of popcorn can provide you with around 1.

The benefits of eating fiber popcorn are many. Popcorn is a whole grain and a good source of fiber.

Grape seed oil also contains beneficial compounds such as linoleic acid an omega 6 fatty acid and Vitamin E. Another substitute to the stovetop and microwave is the hot air popper, which requires no oil at all! Air-popped popcorn has only 31 calories per cup vs.

oil-popped popcorn with 55 calories per cup. Look for organic kernels, and pop some corn for a fun activity for a night in! Give blue popcorn a try -which pops up super white. Give an example of a healthy butter substitute to make…. Check out these tasty popcorn recipes.

We work with registered dietitians and nutrition scientists to provide nutrition education and healthy eating tips to help create future healthier generations through good nutrition.

See additional information. The Phytonutrient Dietitian. Search Search. Facebook-f Instagram Twitter Pinterest Youtube Rss. January 4, Healthy Eating , Nutrition suzannebonnicicelentano. Popcorn is a whole grain, making it a good-for-you food. Popcorn provides energy-producing complex carbohydrates Popcorn contains fiber, providing roughage the body needs in the daily diet.

Popcorn is naturally low in fat and calories. Popcorn has no artificial additives or preservatives, and is sugar-free. Enjoy this Article? Share the Love! Several studies have also shown that polyphenols may reduce the risk of cancer, including prostate and breast cancer 9 , Popcorn contains large amounts of polyphenol antioxidants.

These are plant compounds that have been linked to many health benefits. According to research, dietary fiber may reduce the risk of many diseases like heart disease, obesity and type 2 diabetes 11 , 12 , Fiber can also help with weight loss and promote digestive health 14 , 15 , 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 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. 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 calories of potato chips 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. Eating it in moderation may help with weight loss. 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 , 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 , 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 , Pre-packaged microwave popcorn often contains PFOA and diacetyl, chemicals that may be harmful.

It may also contain traces of trans fats. 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, calories — even before factoring in the buttery topping 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. Commercially prepared popcorn varieties can be extremely high in calories and unhealthy ingredients.

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 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. Popcorn is high in several important nutrients, such as vitamins, minerals and polyphenol antioxidants. At the end of the day, popcorn is very healthy and consuming it in moderation may even help with weight loss.

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