It can be difficult to understand the calories in popcorn since the nature of the food changes when it is prepared. The information below will help you prepare popcorn with minimal oil, butter, or other toppings, making it a healthy snack.
Nutrition
According to Columbia University, one cup of plain popped corn contains approximately 15-30 calories and nearly no fat. The range in calories is due to the variety of kernel and how "fluffy" it gets when popped. A range of 2 to 3 tbsp. of un-popped corn can equal between four to seven cups of popped corn, according to the Ohio State University Extension.
Considerations
When determining which type of popcorn to purchase, it is important to consider the number of calories per popped cup since this is the state in which it will be consumed. Many microwave and pre-popped versions contain added butter, oil, syrup or flavorings which contain additional calories and additives.
Reccomendations
The accepted single serving size for popcorn is 3 cups, according to MyPyramid. The healthiest way to enjoy this snack is to make it yourself and keep the toppings minimal. Try a hot air or microwave popper that does not require oil, measure your portions, and avoid high-calorie toppings. Season with a dash of salt, sugar and cinnamon, or as suggested by Columbia University: garlic powder, onion powder, chili powder, or a small amount of grated cheese.
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