Have you been wondering: is popcorn healthy? You're not alone. We don’t know about you, but we’re always on the lookout for snacks to add to our between-meal nibbles roster – bonus points if it’s a healthy option.
No longer confined to cinema counters for £10 a box, popcorn packets are regularly seen on the work desks of healthy types – who want to get their crunchy fix of an afternoon without sinking a day's sat fat quota on a grab bag of salt and vinegar.
If you take a trip down to your local supermarket, you’ll likely find popcorn packaged up in all manner of ways – from bagged up and ready to munch on, to vast bags of kernels ready to pop from scratch in the pan.
Sweet; salty; sweet and salty (elite); cheesy, sprinkled with paprika; a touch of classic sea salt, toffee – whatever your preference, the popcorn market probably has something that will please.
But is popcorn healthy? And which of these is the healthiest popcorn?
With variety comes popularity, and we’re not the only ones satisfied by these tasty, crunchy little morsels. The UK's bagged popcorn market is estimated to be worth approximately £144 million, whilst the global popcorn market is expected to reach up to $13.53 billion by 2030. With such skyrocketing popularity, it’s important we get our facts straight and really understand: is popcorn healthy?
Because, let's be clear: the perception of popcorn being healthy and popcorn nutrition creds being strong significantly adds to its appeal.
With popcorn making more and more of an appearance across supermarkets and snack cupboards everywhere, we’ve done a little digging, with the help of award-winning dietitian and author of Vegan Savvy: The Expert’s Guide to Nutrition on a Plant-Based Diet, Azmina Govindji.
To help you decide whether popcorn should become your new snacking staple, and how to spot the best healthy popcorn options on the market, here are some of the key things we learned.
Is popcorn a junk or healthy food?
You might be surprised to learn that popcorn is in fact a whole-grain food, which means it’s naturally high in important nutrients like vitamins B1, 3, and 6. It’s also a great source of fibre, and surprisingly high in antioxidants, studies have shown.
The line between junk and healthy food can be a difficult one to establish, especially if we want to avoid demonising any foods. (Which, let's be clear, at WH we definitely want to do.)
If you’re keen to know the potential effects of integrating popcorn into your regular diet though, know this: aside from its nutritional properties, popcorn can become healthier or unhealthier depending on 'how much you eat and what flavours are added to it - either by the manufacturer or you, if you're preparing it at home', says Azmina.
Air-popped popcorn or popcorn cooked in a small amount of olive oil is healthier, for instance, than many pre-prepared popcorn sachets that you'd buy to pop in the microwave, which can contain trans or saturated fats.
One easy way to answer 'is popcorn healthy' is to consider whether it is sweet or salty popcorn.'Sweet popcorn has about 15% sugar,' says Azmina. 'So, in 3 tablespoons, half a tablespoon is sugar.'
Salty, meanwhile? 'A 30g portion of salted popcorn will give you about 10% of your maximum salt intake for the day.'
Provided you're not struggling with high blood sugar or obesity, it's generally thought that for multiple health outcomes, it's more important to prioritise limiting sugar in your diet than salt.
Beyond cooking methods, how you season or embellish your popcorn might influence whether you categorise it as ‘junk’ or ‘healthy’. There’s an important difference between a popcorn portion doused in butter or melted chocolate and one flavoured with just sea salt, for instance.
Both are delicious - and the former are definitely worth treating yourself to on occasion. (Remember: a truly healthy and balanced diet is one that leaves room for joy.) However, if you’re looking to make healthier popcorn choices - as part of healthier snacking in general - it pays to prioritise lighter seasonings.
Is popcorn healthier than crisps?
Generally, yes - with a few exceptions.
'Crisps tend to offer very little nutritional value,' says Azmina. 'However, popcorn contains protein and fibre. What you need to be mindful of is the pack size. Weight for weight, crisps are higher in calories and fat and give you less fibre and protein. So I'd say, on balance popcorn is healthier than regular fried potato crisps.'
Of course, the crisp market spans much further than just potato nowadays, and some vegetable crisp options offer some great nutritional benefits. If you’re comparing the humble potato crisp with popcorn, though, popcorn is often the better option, especially if it’s homemade.
HarperCollins Publishers Vegan Savvy: The Expert's Guide to Nutrition on a Plant-Based Diet (Paperback)
When asking 'is popcorn healthy' it's also interesting to note that multiple studies have shown popcorn to be more satiating than crisps and other similar snacks.
Research conducted by Nguyen et al found that participants in their study expressed less hunger and more satisfaction after eating a cup of popcorn, compared to those who ate a cup of potato crisps, leading researchers to conclude that popcorn has a 'stronger effect on short term satiety'.
So, is popcorn healthy? Well, if you’re looking for a snack that’s relatively low in calories, whilst also being filling, popcorn could be one to try.
What happens if you eat popcorn every day?
An extreme amount of anything isn’t great for our bodies. Remember: the healthiest diet is a varied one.
'It's generally good practice to vary your snacks and meals' recommends Azmina. 'If you choose to eat popcorn every day, limit your portion size to about 25 or 30g, and make it at home with less oil, salt and sugar.'
If you're planning on eating at home rather than grabbing a bag from Pret, note that, per Azmina, 'bags of pre-popped corn can contain much more fat, sometimes almost ten times as much, depending on the brand'. So, opt for the raw kernels.
If you’re determined to get your popcorn fix every day, it looks like homemade is the best option. Make healthy popcorn simply by heating some olive or coconut oil in a pan with your kernels, letting the popping commence, and polishing off with a touch of salt when it’s finished.
If you do want a little extra flavour or sweetness for your healthy popcorn fix, try some cinnamon or dark chocolate shavings (the darker the chocolate, the better). Yum.
Is popcorn OK for weight loss?
'All foods are ok for weight loss,' Azmina clarifies. 'It just depends on how much you eat and how often you eat them. If you're buying a pack, choose a serving size that gives you around 100kcal.' Noted.
So, portion size is a key factor when it comes to whether a food will help you with any weight loss goals. In addition, though, not only can popcorn be low in calories, it’s also surprisingly high in fibre, with more fibre per serving than wholewheat bread, according to the American Heart Association.
Importantly, increased fibre in our diets has been linked to weight loss, meaning popcorn definitely does have some nutritional benefits which could contribute to weight loss.
So, to be clear, no food is the ‘key’ to weight loss - the idea that there is one magic bullet for reaching and maintaining a healthy weight is pure fallacy.
But when combined with a healthy and balanced mix of foods, it's absolutely fine to include popcorn intermittently in your diet when pursuing weight loss.
What is the healthiest popcorn to eat?
The best popcorn to munch on? 'The one you make yourself at home with controlled amounts of oil and flavourings', says Azmina.
She recommends using her homemade chilli and lemon popcorn recipe if you’ve got the time.
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