Is Popcorn a Healthy Snack?

Popcorn is easily a healthy treat. This crunchy snack can be served salty, sweet or savory – satisfying those late-night cravings. A bowl of it won’t disappear before you make your way to the couch. So, grab a bag of this inexpensive and easy to find crowd-pleaser.

Plain popcorn is:

• a whole grain
• a source of dietary fiber
• sugar free
• low fat
• low calorie
• low in sodium
• naturally gluten free
• vegan
• unprocessed
• preservative and additive-free

Health benefits of eating popcorn

According to the U.S. Department of Agriculture, a one cup of plain, air-popped popcorn is only 30 calories (approximately) with less than a half gram of fat. Whereas, oil-popped popcorn has about 35 calories per cup. If you add a little butter (real butter, not the flavored liquid gold poured on at movie theaters), popcorn is about 80 calories per cup. That makes (plain) popcorn a low-calorie, low-fat snack.

Plain, air-popped popcorn also provides key nutrients like fiber and protein.

A full serving of air-popped corn is about 3 cups. A serving this size has only 1 gram of fat and offers 3.5 grams of fiber; 3 grams of protein; and a moderate amount of the daily recommended doses of magnesium, Vitamin B6 and iron.

Fiber (which is found only in whole grains and other plant-based foods) is a smart component of any snack because it makes you feel full and satisfied and helps ease bowel movements. Eating a high-fiber diet including whole grains like popcorn may help regulate your blood sugar, lower your cholesterol and triglyceride levels and improve your gut health with good bacteria. All of these potential benefits of eating more fiber may help lower your risk for heart disease, diabetes and colon cancer.

The nutritional value of air-popped popcorn makes it a better snack choice than pretzels, which are also low in fat but provide less fiber, and potato chips, which are typically high in fat, sodium and calories.

Pour on the flavor

Is buttered popcorn unhealthy? While plain, air-popped corn is the simplest and most health-conscious choice, you might be craving the movie theater version dripping with buttery flavor. You may have already guessed it: that isn’t real butter; it’s artificially flavored and colored. An XL tub of movie theater popcorn (even when shared with a friend) is high in fat, calories and sodium.

At home, instead of zapping a bag of “butter flavored” popcorn, go for plain or lightly salted microwavable popcorn. Or, try the old-school method: In a pot, add the kernels and one to two tablespoons of a plant-based oil like avocado or extra virgin olive oil. Then you can drizzle and sprinkle on toppings, controlling the quality and amount. Real olive oil and coconut oil sprays are healthier options.

Seeking a cheesy treat? Top a bowl of warm popcorn with:

• grated parmesan
• nutritional yeast (a vegan product with a naturally nutty, cheese-like flavor and a good source of protein and fiber)
• add cracked black pepper or paprika

Get creative, and try topping popcorn with dried seasonings and herbs like:

• garlic
• rosemary
• thyme
• oregano
• crushed red pepper flakes
• chili salt/powder
• paprika

Level-up your snack-game with:

• Tajin chili seasoning and lime juice
• truffle-infused oil or salt
• chili crisp oil
• your favorite hot sauce (can be thinned out with olive oil or lime juice, if needed)
• coconut oil with curry powder and paprika
• seasoning blends like ranch, everything bagel
• toasted sesame oil and black sesame seeds
• trail mix: mix popcorn with nuts, dried fruit, and toasted sunflower or pumpkin seeds

For your sweet tooth, add:

• a drizzle of hot/spicy honey
• honey infused with vanilla, cocoa, bourbon, lavender or truffle
• coconut oil and cocoa powder (add monk fruit powder to sweeten, if needed)

However you and your family prefer to enjoy popcorn, keep portion size in mind, and limit added fats and sugars for a heart-healthy treat.

Dana Kantrowitz is a contributing writer for UHealth’s news service.

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Last reviewed in March 2025 by Federika Garcia, M.S., RDN, LDN, CNSC, CSO, a clinical nutrition manager with Sylvester Comprehensive Cancer Center, part of the University of Miami Health System.

Originally published on: January 18, 2024

Tags: Federika Garcia, health benefits of eating popcorn, healthy snacks, movie snack, nutrition care in Miami