Popcorn is a delicious treat found in movie theaters, ballparks, and living rooms across the country. Easy to make and eat, popcorn can be an underrated source of calories. Microwave popcorn often has loads of oil, sodium and other flavorings that add to its caloric content.
Types
Regular microwave oil-popped popcorn has 165 calories per serving, according to the U.S. Department of Agriculture Nutrition Database. Microwave popcorn is typically made using partially hydrogenated oil for its preservative properties instead of standard natural oils. Despite its lower caloric value of 149 calories per serving, it is a very unhealthy type of oil. Microwave low-fat popcorn is a healthy alternative to the standard butter-soaked versions. One serving of low-fat popcorn contains 120 calories.
Features
Regular oil-popped microwave popcorn has the most sodium out of all three types, 300 mg vs. 251 for low-fat and 219 for popcorn with partially hydrogenated oil. Low-fat popcorn contains 20 g of carbohydrates, oil-popped has 13 g and partially hydrogenated oil-popped has 16 g. Fat content is highest in regular oil-popped at around 12 g per serving. Low-fat popcorn contains only 3 g of fat per serving and, popcorn made with partially hydrogenated oil is in the middle at 8.5 g of fat per serving. Stacked up against daily allowances for sodium, carbohydrates and fats, one serving of microwave popcorn is well within your daily allowance. However, multiple servings will add up quickly, especially for fat and sodium levels.
Considerations
Look for reduced-fat, fat- free or reduced-butter microwave popcorn varieties. Not all low-fat popcorn is created equal. Check the nutrition labels between different brands that advertise low-fat popcorn to compare calories. You can always add additional flavor if it is too bland. Consider adding seasoning salts in moderation instead of butter for a low-calorie flavor booster.
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