Popcorn is a quick, easy and economical snack, though its nutritional properties depend highly on the method of preparation. Popcorn may be air-popped, oil-popped or microwaved. The method of preparation, including the type of oil and seasonings used, could make the difference between popcorn being a healthy or an unhealthy snack.
Calories
The number of calories in popcorn can vary considerably, depending on how it is prepared. Air-popped popcorn, for instance, is a great low-calorie snack, with about 100 calories per three-cup serving, according to the NutritionData website. But cooking popcorn in one tablespoon of cooking oil, such as canola oil, adds 125 calories to the mix. If you are following a low-calorie diet, stick with air-popped popcorn or cook it in as little oil as possible.
Fat
The amount of fat and, possibly more important, the type of fat also vary, depending on the method of preparation. Many microwave popcorns use shelf-stabilizing palm oil or partially hydrogenated oil, which may pose health risks. Palm oil is high in saturated fat, while hydrogenated oils are high in trans fat, both of which have been shown to increase the risk of developing heart disease, according to MedlinePlus, a service of the U.S. National Library of Medicine. A healthier alternative is cooking your own popcorn in canola oil or olive oil, which are both good sources of heart-healthy mono- and polyunsaturated fats.
Salt
Even when popcorn is prepared with heart-healthy fats, excessive amounts of salt may pose a risk to heart health. Excessive salt intake is linked to high-blood pressure, which can lead to a heart attack or stroke. Microwave popcorn is typically very high in salt. By preparing your own popcorn, you can control the amount of added salt. If too little salt doesn't please your palate, consider adding other seasonings. Try adding black pepper, garlic powder or even cayenne pepper for a flavor twist.
Fiber
Popcorn is a good source of dietary fiber, which makes food seem more filling. Air-popped popcorn's low-calorie, high-fiber nutrition profile is a perfect fit in your diet if you are trying to lose weight or maintain a healthy weight. One three-cup serving of air-popped popcorn contains 3 grams of dietary fiber, which is 12 percent of the daily value. Popcorn's fiber is primarily insoluble fiber, which adds bulk to the stool, according to MedlinePlus.
Vitamins and Minerals
Popcorn also contains vitamins and minerals, which should not be a surprise, considering that popcorn is a whole grain. Whole grains, such as popcorn, are also a good source of health-promoting phytonutrients. Popcorn is a good source of B vitamins, such as niacin, thiamine and folate. In addition, it contains essential minerals, such as magnesium, phosphorus and manganese, according to NutritionData.
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