Popcorn is a popular and beloved snack for people of all ages. The fluffy, air-popped kernels are naturally low in calories and fat. However, many people like to top their popcorn with butter, margarine, or oil to add flavor. This leads to the question – is popcorn still a healthy snack when cooked with butter?
The Nutrition of Plain Air-Popped Popcorn
Plain, air-popped popcorn is considered a whole grain food as it contains all three parts of the kernel – the bran, germ, and endosperm. One cup of air-popped popcorn provides:
- 31 calories
- 0.3 grams of fat
- 5.9 grams of carbohydrates
- 1.2 grams of fiber
- 0.9 grams of protein
As you can see, plain popcorn is low in calories and fat. The fiber content is also notable – popcorn provides more fiber per serving than many other popular snacks like chips, pretzels, or crackers. Fiber helps support digestive health and may help lower cholesterol.
Popcorn is also a whole grain, meaning it provides more nutrients than refined grain products. Whole grains provide important vitamins, minerals, antioxidants, and other plant compounds that are healthy for the body.
Nutrition When Popcorn is Popped in Oil
Air-popped popcorn keeps the calorie and fat content low. However, many people enjoy the flavor that comes from popping popcorn in oil. Popcorn cooked in oil increases the fat and calorie content but is still a relatively healthy snack in moderation.
One cup of popcorn popped in canola oil provides:
- 120 calories
- 9 grams of fat
- 12 grams of carbohydrates
- 2 grams of fiber
- 2 grams of protein
The calories and fat increase significantly when oil is added during the popping process. However, popcorn still provides fiber, whole grains, and a satisfying crunch with a relatively low calorie count. The key is portion control when eating oiled popcorn.
Is Butter Healthy on Popcorn?
Butter is commonly melted over freshly popped popcorn to add more flavor. However, butter significantly increases the fat and calorie content of popcorn:
| 1 TBSP melted butter | 101 calories | 11 grams fat |
|---|---|---|
| 2 TBSP melted butter (typical for 6 cups popped popcorn) | 202 calories | 22 grams fat |
Just 1-2 tablespoons of butter can double the calories and fat grams in an average bowl of popcorn. The American Heart Association recommends limiting saturated fat to no more than 5-6% of total daily calories. With over 90% of its fat content coming from saturated fat, butter should be used sparingly.
Healthier Topping Options
Luckily, there are ways to add flavor to popcorn without going overboard on butter:
- Olive oil – Drizzle just 1/2 to 1 teaspoon of olive oil over popped popcorn. Olive oil adds a light flavor with healthy fats.
- Coconut oil – Has a tropical, buttery flavor profile with medium-chain triglycerides, a type of fat that may benefit weight management.
- Nutritional yeast – Adds an earthy, cheesy flavor with B-vitamins and protein.
- Seasonings – Classic salt, or get creative with chili powder, garlic powder, paprika, curry, etc.
- Parmesan cheese – Just a light sprinkle adds a lot of flavor for minimal calories.
Microwave Popcorn
Microwave popcorn provides a quick and easy alternative to stovetop popping. However, most pre-packaged microwave popcorn contains butter flavoring as well as unhealthy additives like trans fats.
To keep microwave popcorn healthy, look for products labeled as:
- “Light” or “Low-fat” – limits fat to 3 grams or less per serving
- “100% Whole Grain” – uses all healthier whole grain popcorn
- “Natural” – does not contain artificial colors, flavors, or preservatives
Also check the ingredients list and avoid any products containing “partially hydrogenated oil” as this indicates the presence of trans fats.
DIY Healthy Microwave Popcorn
For complete control over the ingredients, it’s easy and inexpensive to make your own healthy popcorn right in the microwave:
- Use 1/4 cup unpopped popcorn kernels placed in a brown paper bag
- Fold the top of the bag over twice to seal it
- Microwave on high for 2-3 minutes, until popcorn popping slows to 2-3 seconds between pops
- Carefully open bag, add desired healthy toppings, and enjoy!
Benefits of Popcorn
When prepared with minimal butter and healthy toppings, popcorn can be part of a balanced diet. Here are some benefits of healthy popcorn:
- Provides whole grains – reduces risk of heart disease, diabetes, and certain cancers
- High fiber – aids digestion and heart health
- Low calorie – makes a satisfying snack that supports weight management
- Crunchy texture – research shows foods that require chewing may curb appetite
- Contains antioxidants – reduces inflammation and oxidative stress
Popcorn Nutrition Research
Recent studies on popcorn nutrition include:
- A 2015 study found people who ate popcorn in place of potato chips ate 200 fewer calories on average.
- A 2012 study found popcorn has almost 3 times more antioxidants by weight than fruits and vegetables.
- A 2011 study reported people felt more satisfied after eating popcorn compared to potato chips due to its volume, crunch, and low calorie density.
Risks and Concerns
While popcorn on its own is low-risk, there are some potential downsides to consider:
- Easy to overeat – the lightweight kernels take up a lot of volume in the stomach which can lead to unintended overeating.
- Risk of inhaling – improperly chewing hard popcorn kernels can pose a choking risk, especially for young children.
- High sodium – prepackaged microwave popcorn often contains excess added salt.
- Food additives – microwave popcorn may contain artificial colors, flavors, and preservatives.
How to Make Popcorn Healthier
Follow these tips for healthier popcorn eating habits:
- Measure out proper single serving sizes – about 3 cups popped.
- Read packaging carefully and choose products with lowest fat and sodium.
- Avoid or minimize butter, instead use olive oil or other seasonings.
- Make your own microwave popcorn to control ingredients.
- Always chew thoroughly to lower choking risk.
- Drink water when snacking to help prevent overeating.
Conclusion
Popcorn made the classic way – air-popped or cooked over the stove with a small amount of oil – is a nutritious, fiber-rich whole grain snack. While butter adds a lot of flavor, it significantly increases calories and saturated fat. To keep popcorn healthy, use alternative toppings like olive oil, spices, herbs, parmesan cheese and nutritional yeast.
When enjoyed in proper portions with healthy toppings, popcorn can be part of a well-rounded diet and provides more nutrition than many other popular snack foods.