Popcorn Nutrition

Nutritional Information – Popcorn Board

It’s hard to believe a snack food that tastes so good can actually be good for you! With suggestions from organizations such as the National Cancer Institute (NCI), the American Dental Association (ADA) and the Academy of Nutrition and Dietetics (A.N.D.), there’s no doubt popcorn is a perfectly sensible snack to fit into any meal/fitness plan.

  • Air-popped popcorn has only 31 calories per cup; oil-popped popcorn has only 55 calories per cup.
  • When lightly buttered, popcorn contains about 133 calories per cup.
  • 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.
  • Popcorn is ideal for between meal snacking since it satisfies and doesn’t spoil the appetite.
  • 3 cups of popcorn equal one serving from the grain group.
  • Popcorn is ideal for between meal snacking since it satisfies and doesn’t spoil an appetite.

Popcorn as healthy as veggies? Depends how you pop it – TODAY …

Who doesn’t love unwinding on a Friday night with a terrific movie and a great big bowl of fluffy popcorn? When prepared with just the right ingredients, popcorn is low in calories, heart-smart, and surprisingly chock-full of healthy nutrients. Adding to popcorn’s wholesome reputation, researchers at the University of Scranton in Pennsylvania reported this week that popcorn has more antioxidant substances called polyphenols than fruits and vegetables.

Popcorn will never be a replacement for produce, which is brimming with essential nutrients and antioxidants not found in grains. But it’s still a terrific, low-cal munchie. And you do need to steer clear of varieties doused in butter, oil, and/or salt, ingredients that negate the health perks.

Movie theater popcorn is the worst culprit of all. A recent report by the Center for Science in the Public Interest revealed that a medium tub at Regal theaters has 1,200 calories and 60 grams of saturated fat — three times your daily allotment. Chomping through an entire container (easy enough to do when you’re totally distracted by whatever’s on screen) is the caloric equivalent of eating three McDonald’s Quarter Pounders — before you factor in the extra fat and calories from the greasy, buttery topping they squirt on top.

Your best bet is “naked” air-popped popcorn, made with a hot air popper (or using my microwave “hack,” below!). Popped without any oil, this diet-friendly snack “weighs in” at just 30 calories per cup. That’s a steal in the snack world, considering a cup of potato chips will cost you 150 calories and the same portion of “snack mix” clocks in at 220.



Popcorn Nutrition — 1 Comment

  1. Thank you, thank you, thank you!

    I am forwarding this to all of my friends that give me tons of crap for being “popcorn obsessed.” It doesn´t have to be a bad thing, I make my own with coconut oil and nutritional yeast! I really love this article, it´s good reassurance when I am stuffing my happy face :).

    Thanks again,

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