Can Popcorn Really Be a Healthy Snack?

by Shereen Jegtvig

Popcorn is a favorite snack served at movie theaters, baseball games and other spectator events. Usually topped with lots of butter and salt. And calories. The calorie counts of the popcorn at the movie theater can easily be double or triple the calories in plain popped corn you make at home.

Popcorn is sort of a Dr. Jekyll and Mr. Hyde type of snack. It can be very good for you or very bad, depending on how it’s prepared. Typically, popcorn kernels are popped in hot oil that adds calories and if you use butter, you can add even more calories (plus saturated fat that’s bad for your heart). Popcorn may also be used to make sugary high-calorie treats like popcorn balls or caramel corn. And you can buy bags of already-popped corn that are high in sodium and artificial additives.

Plain, fat-free popcorn is low in calories and high in fiber, and is very good for you. In fact, popcorn is considered to be a whole grain – three cups of popcorn is equal to one serving of whole grains. You can make your own healthy popcorn by using an air popper that heats the kernels without the added fat and calories. Unfortunately, salt or other seasonings won’t stick to dry popcorn so you may need to add a little melted butter or oil (try heart-healthy olive or canola oils).

Choosing Popcorn

The best popcorn you can buy are the simple plain kernels of popcorn that you pop in a kettle on the stove or in a popcorn popper. Plain popcorn kernels don’t have any extra ingredients and can be stored for a long time. But, it does take a little work to pop your own corn so you may prefer to buy microwave popcorn that has the corn, fats and any seasonings all together in one bag. It’s very easy – place the bag in the microwave and about 3 to 4 minutes later you have hot fresh popcorn.

If you choose microwave popcorn, be sure to look at the ingredients and nutrition label before you buy. And don’t let words like ‘natural’ fool you – always read the labels. Some brands are high in fat and use partially hydrogenated oils that are high in trans-fats that are very bad for your heart, even worse than saturated fats. Not all microwave popcorn brands are bad. Some brands of microwave popcorn are low in fat and trans-fat free, so they are actually good for you. Note, too, that If you like kettle corn (sweetened popcorn), you’ll have to choose between kettle corn made with sugar or artificial sweeteners.

You’ll also find pre-popped corn snacks at most grocery stores, but look out for artificial flavors and colors. And avoid the chocolate and caramel covered popcorn snacks. They’re tasty, but they contain too much fat and sugar.

FoodEssentials Lists to Help You Choose Popcorn

Popcorn and Preservatives

Resources for Popcorn

KeepKidsHealthy Informative article about serving popcorn to children. Done right, popcorn is a great snack for kids, but not for the very little ones who could choke.

FactMonster Learn about the history of popcorn and just how does a kernel pop anyways?

Mayo Clinic Whole grains are better for you than refined grains. The Mayo Clinic offers advice on how to get more whole grains into your diet.

Shereen Jegtvig has a masters degree in human nutrition and 16 years clinical experience in nutritional counseling. She writes about nutrition for About.com and TypeAMom.net.  She is also the co-author of the upcoming book, Superfoods For Dummies.

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