Nutrients in Popcorn

Lots of people know popcorn is a healthier snack than, say, candy or pastries. But certain types of popcorn actually have enough nutritional content to be considered a beneficial addition to many diets. The American Dietetic Association calls popcorn a "whole-grain snack" with the resulting plus of additional fiber. The trick is in choosing the right kind of corn.

Great News for Popcorn Lovers

In 2009, scientists reported at the annual meeting of the American Chemical Society that popcorn is a surprising source of polyphenols, antioxidents that are connected to reduction in heart disease and cancer.

Popcorn with No Added Salt or Fat

Besides whole-grain fiber, unadulterated corn meant for popping has complex carbohydrates, which are essential for the body to produce energy. The American Diabetes Association lists vitamin A, three grams of protein and the following minerals as contained in plain popcorn: iron, magnesium, folate, potassium and phosphorus.

Microwave Popcorn

Those little packets of exploding kernels meant for the microwave come in many variations of fat levels. Read the label to find out if your nutrients are outweighing the more detrimental ingredients. The American Diabetes Association says microwave popcorn with butter offers 2 g of protein and only 1 percent of recommended daily allowance of iron, magnesium and phosphorus. Even microwave corn that's labeled as 94 percent fat free contains fewer benefits than straight-up popcorn: In this case, only 2 g of protein, the minerals iron, magnesium, potassium and phosphorus and no vitamins are listed.

Air-Popped Popcorn

Air-popped popcorn is often believed to be the superior type of popcorn in terms of nutrition, but the American Dietetic Association advises consumers still need to read labels. The prepackaged, already-popped variety may have had oil added post-pop to boost flavor. Popcorn cooked via the hot-air method includes 5 g of protein, plus virtually all of the vitamins of other popcorn types and more. Vitamins include the B-complex, A, E, and K. Minerals included are manganese, phosphorus, magnesium, zinc, iron, calcium, potassium and copper.

Movie Theater Popcorn

If you just have to have it, try to skirt the fact that the popcorn sold in movie theaters is so fat-loaded it likely tips the cost-benefit nutritional scale. Get a smaller size or give it up altogether.