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Think popcorn is an unhealthy sweet (or salty) snack that should only be eaten at the cinema? Well, there might be more to popcorn than you think…
Summary
1What is popcorn?
Popcorn is made using a type of corn that pops when heated. It’s an easy, snack that has been adored for many years...
2Is popcorn healthy?
Popcorn contains essential nutrients, vitamins and minerals, but toppings like salt and sugar, can make it less healthy...
3What are healthy popcorn toppings?
Try sprinkling your popcorn with herbs, spices or even nutritional yeast...
From sweet to salty and more exotic flavours like toffee and even chilli, popcorn's versatility has led to a wide range of flavours to choose from. But, with all the added flavours and ingredients, you might be wondering: how can popcorn be a healthy snack?
Well, it turns out that popcorn is a whole grain, and depending on how it's prepared, it can actually be quite nutritious.
What is popcorn?
Popcorn is a type of corn that well, pops, when heated.1
An easy and delicious snack, popcorn has been enjoyed for centuries, even becoming a staple food during the Great Depression.2 Nowadays, over 14 billion buckets of popcorn consumed each year in America alone, and it’s in fact become so well-liked that it has a day dedicated to it – January 19th.3,4
How is popcorn made?
To make popcorn, the corn kernels are exposed to high temperatures, and their hard outer shell expands.5 The inside of the kernel contains moisture and starch, so when heated, the moisture turns into steam, building up pressure until the kernel’s shell bursts and the starch can expand.5
This is the process that creates the fluffy, airy texture we know and love.
The nutritional content of popcorn
Packed with fibre, low in calories, and containing vitamins and minerals, popcorn can offer a satisfying snacking experience. However, be sure to stick to the recommended serving sizes (usually between 20-30g) and choose plain, air-popped popcorn when you can.
As a whole grain, popcorn is naturally high in fibre, but the exact fibre content can vary depending on the type of popcorn you choose and how it’s prepared. A typical 20g serving of air-popped popcorn can contain around 3g of fibre – that’s about 10% of the daily recommended dietary fibre intake for the average adult.6,7
Despite its satisfying crunch, popcorn is relatively low in calories, especially compared to many other snacks. With around 30kcal per 20g serving, plain, air-popped popcorn makes a great alternative to other snacks.6
The calorie content can vary depending on how the popcorn is prepared, as adding toppings like butter, salt, cheese or caramel can significantly increase the calorie count.
Popcorn is a whole grain, which are rich in essential vitamins and minerals, and are key for a balanced diet.8
As a whole grain, popcorn contains the entire kernel, including the bran, germ, and endosperm.9 The bran and germ of popcorn are particularly rich in nutrients, including fibre, vitamins (like B vitamins and vitamin E), minerals (like magnesium and iron), and antioxidants.11
Air-popped vs. oil-popped popcorn
When choosing a healthier popcorn to crunch on, or even when making your own, you might want to consider not just the toppings, but also how its popped.
Usually popcorn is either oil-popped or air-popped. Air-popped popcorn is generally the healthiest option as its lower in calories, fat and sodium.6 It’s made by heating the air around the kernels, causing them to puff up and pop.10
Oil-popped popcorn, on the other hand, needs oil to be heated before the kernels are added, resulting in a heavier, chewier texture and more intense flavour. The added oil also increases the calorie, fat and sodium content.11
Healthier popcorn ideas
When it comes to taste, plain popcorn isn’t for everyone and sometimes you might want to give it a little flavour boost. Choosing toppings for your popcorn can really take it to the next level, but some toppings can impact the nutritional value.
Savoury toppings like butter, salt and cheese or sweet toppings like caramel, chocolate and sugar are delicious in small quantities and possibly one of the best snacks for a movie night. To make your popcorn healthier, you could add toppings like herbs, spices and even nutritional yeast to plain popcorn instead.
How to make popcorn at home
Making air-popped popcorn at home from scratch is surprisingly easy! Plus, you get to choose how it’s made and the toppings it has.
So put that microwave popcorn packet down and try making it for yourself instead…
- place a large pot with a tight-fitting lid over medium-high heat on the stove
- add a single layer of popcorn kernels to the pot and avoid overcrowding
- cover the pot with the lid and shake it vigorously over the heat
- as the kernels start to pop, shake the pot gently to prevent burning
- once the popping slows down to a few seconds between pops, remove the pot from the heat and quickly remove the lid
- season the popcorn with your favourite seasonings
Top tips:
- use a pot with a tight-fitting lid to prevent steam from escaping and ensure even popping
- shake the pot continuously to prevent the kernels from burning
- if the kernels start to burn, remove the pot from the heat immediately
- store leftover popcorn in an airtight container to maintain its freshness
Popcorn FAQs
Popcorn originated in the Americas, where it was cultivated by indigenous peoples for thousands of years.12 Popcorn’s exact origin is unknown, but evidence suggests that it may have originated in Mexico or Central America.14
Microwave popcorn can be a healthy snack, but it all depends on how it's prepared and the toppings added. Excessive butter, salt or artificial flavours can significantly increase the calorie, fat, and sodium content of microwave popcorn.
Plus, microwave popcorn usually uses an oil, like coconut, canola or palm, to pop the kernels. Using an oil, like these, increases the calories, fat and sodium content of the popcorn.13,14,15,16
No matter how it’s made, you should try not to consume too much popcorn. Make sure you check the recommended portion sizes and ensure you enjoy it as part of a varied, balanced diet.
Yes, you can pop popcorn in your air fryer – but make sure you check the manufacturer’s instructions first.
Here’s how you can make delicious, air-popped popcorn in your air fryer:
- set your air fryer to around 200°c
- place the popcorn kernels in the basket, making sure not to overcrowd it – a single layer will do
- close the basket and set the timer for two to three minutes but keep an eye on your air fryer to make sure your kernels don’t catch. You can stop the air fryer once popping slows down to a few seconds between pops
- once your popcorn is popped, remove the basket from the air fryer and season it with your favourite toppings
Yes, popcorn is naturally gluten-free.17 It’s a whole grain that doesn’t contain gluten, but you should be mindful of toppings or seasonings that might.
The final say
Turns out, popcorn can be a healthy snack, but it’s best to choose plain air-popped popcorn or with healthier toppings like herbs and spices. By enjoying popcorn in moderation and being mindful of ingredients, you can reap its nutritional benefits while satisfying your cravings. Check out eight of our favourite healthier crisps for even more treats.
This article provides informational advice and is not a substitute for medical care. Curated by experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
1. Corny Facts [Internet]. Popcorn.org. 2016 [cited 2024 Sep 19]. Available from: https://www.popcorn.org/All-About-Popcorn/Corny-Facts
2. Popcorn Explosion · Popcorn: Ingrained in America’s Agricultural History · [Internet]. Usda.gov. 2024 [cited 2024 Oct 23]. Available from: https://www.nal.usda.gov/exhibits/speccoll/exhibits/show/popcorn/popcorn-explosion
3. Corny Facts [Internet]. Popcorn.org. 2016 [cited 2024 Sep 19]. Available from: https://www.popcorn.org/All-About-Popcorn/Corny-Facts
4. Calendar ND. NATIONAL POPCORN DAY - January 19 [Internet]. National Day Calendar. 2014 [cited 2024 Oct 23]. Available from: https://www.nationaldaycalendar.com/national-day/national-popcorn-day-january-19
5. How does popcorn pop? · Popcorn: Ingrained in America’s Agricultural History · [Internet]. Usda.gov. 2024 [cited 2024 Oct 23]. Available from: https://www.nal.usda.gov/exhibits/speccoll/exhibits/show/popcorn/how-does-popcorn-pop-
6. FoodData Central [Internet]. Usda.gov. 2024 [cited 2024 Oct 23]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/167959/nutrients
7. NHS website. How to get more fibre into your diet [Internet]. nhs.uk. 2022 [cited 2024 Oct 23]. Available from: https://www.nhs.uk/live-well/eat-well/digestive-health/how-to-get-more-fibre-into-your-diet/
8. Papanikolaou Y, Slavin JL, Clemens R, Brenna JT, Hayes D, Gaesser GA, et al. Do Refined Grains Have a Place in a Healthy Dietary Pattern: Perspectives from an Expert Panel Consensus Meeting. Current Developments in Nutrition [Internet]. 2020 Jul 15 [cited 2024 Oct 23];4(10):nzaa125–5. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC7538308/
9. BDA. British Dietetic Association [Internet]. Uk.com. 2024 [cited 2024 Oct 23]. Available from: https://www.bda.uk.com/resource/wholegrains.html
10. What Makes Popcorn Pop [Internet]. Popcorn.org. 2024 [cited 2024 Oct 23]. Available from: https://www.popcorn.org/All-About-Popcorn/What-Makes-Popcorn-Pop
11. FoodData Central [Internet]. Usda.gov. 2024 [cited 2024 Oct 23]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/169861/nutrients
12. Early History · Popcorn: Ingrained in America’s Agricultural History · [Internet]. Usda.gov. 2024 [cited 2024 Oct 23]. Available from: https://www.nal.usda.gov/exhibits/speccoll/exhibits/show/popcorn/early-history
13. Christoph Bauner, Mohapatra DP, Streletskaya N, Wang E. Unhealthy food, regulations, and consumer welfare: The US microwaveable popcorn market. Economic Inquiry [Internet]. 2024 Jun 24 [cited 2024 Oct 23]; Available from: https://onlinelibrary.wiley.com/doi/abs/10.1111/ecin.13240
14. FoodData Central [Internet]. Usda.gov. 2024 [cited 2024 Oct 23]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/173141/nutrients
15. FoodData Central [Internet]. Usda.gov. 2024 [cited 2024 Oct 23]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/167549/nutrients
16. FoodData Central [Internet]. Usda.gov. 2024 [cited 2024 Oct 23]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/174785/nutrients
17. Rai S, Kaur A, Chopra CS. Gluten-Free Products for Celiac Susceptible People. Frontiers in Nutrition [Internet]. 2018 Dec 17 [cited 2024 Oct 23];5. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC6304385/
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