Is popcorn healthy?

Who doesn’t enjoy some popcorn?  Many people love to indulge in some popcorn when they go to the movies or pop their own at home when watching a movie on TV.  So, what is the bottom line? Is popcorn good or bad for your health?  Well, that depends on how you prepare the popcorn and what you put “on” the popcorn.

Does popcorn have any nutritional value?

Popcorn is actually loaded with good nutrition.  A few years ago, I was preparing for class and a student came in early and was eating a snack.  I happened to walk by her seat and she hid the snack bag as fast as she could.  I asked her what she was snacking on and she sheepishly pulled out a bag of popcorn.  I told her popcorn is whole grain and a very healthy snack – good choice.  She then proceeded to openly enjoy her bag of popcorn. 

Popcorn is whole grain.  Corn is unusual in that it can be a vegetable when we eat corn on the cob, whole kernel corn, creamed style corn, etc.  But corn can also be a grain, like popcorn.  USDA notes that corn can be considered a grain or a vegetable depending on when it is harvested.  If the corn is harvested when it is fully mature, then the corn is considered a grain.  It is milled into cornmeal, and used in cornbread and tortillas.  Popcorn is also harvested when mature, and is considered to be a whole grain.  When corn is harvested as fresh corn, the kernels are soft and we eat it as corn on the cob, corn kernels, etc. and this soft corn is considered a vegetable.  

Popcorn is whole grain.

As a whole grain, popcorn provides many vitamins and minerals.  Whole grains are great for your health and are linked to a reduction in risk of heart disease, stroke, type 2 diabetes, reduced inflammation and helping you maintain your weight. 

Popcorn provides fiber – as noted in a recent blog post, A power nutrient your diet may be lacking, about 95% of Americans lack fiber in their diet.  A good way to add some fiber for adults and for kids is to enjoy some popcorn.  USDA notes that 3 cups of popcorn provide a good amount of fiber, about 3.5 grams.  This fiber helps fill you up.  I like to enjoy some popcorn as a mid-afternoon snack.  It fills me up until dinner time.  It is the fiber in popcorn that gives you a feeling of fullness.  Interesting that a 2012 study published in the Nutrition Journal “found that 15 calories of popcorn was just as satisfying as 150 calories of potato chips.” 

Enjoy some popcorn and add some fiber to your day.

Antioxidants – these are healthy substances in plants that aren’t vitamins or minerals but are good for your health.  (See:  Antioxidants and good health .)   There are many, many different antioxidants in foods. Popcorn provides high amounts of the antioxidant, polyphenol. 

Calories – plain popcorn is very low in calories.  Air popped popcorn provides only 31 calories a cup.  But it is pretty tasteless.  I have had air popped popcorn and no thanks.  If you pop your own popcorn using about 3 Tablespoons of a healthy oil like olive oil or sunflower or canola oil per ½ cup popping corn kernels, each 1 cup of popcorn will provide about 55 calories.   But the calories are much higher in movie popcorn.  The Center for Science in the Public Interest did lab tests on movie popcorn.  A medium sized popcorn from Regal Cinemas had many more calories than Regal Cinemas noted.  Regal said a medium popcorn provided 760 calories but the Center for Science in the Public Interest found it provided a whopping 1,200 calories.  What oil is used by the theater also affects how “healthy” the movie popcorn is.  The Center for Science in the Public Interest noted Regal and AMC both use coconut oil which is high in saturated fat and not a heart healthy choice.  Want some “butter” on that movie popcorn?  One tablespoon adds an additional 120-130 calories.  How many times do you see people asking for extra “butter” and I watch the staff pump more and more calories onto the popcorn?  If you like movie popcorn, skip the “butter”, choose “small” and share it with someone.

Overall, popcorn is a healthy snack.  A great after school snack for kids and a good snack for grownups.  Stopping off for a snack in a grab and go type of store?  Skip the chips and choose a bag of popcorn such as SkinnyPop.

Sources.  popcorn , USDA , health , A power nutrient your diet may be lacking , USDA , Nutrition Journal , Antioxidants and good health , pop, Center for Science in the Public Interest   Image Sources:  Popcorn is whole grain , Popcorn and fiber ,  SkinnyPop