Popcorn has been both promoted as a health food and vilified as a health hazard, but the truth lies somewhere in between. The healthfulness of popcorn depends a lot on how it is prepared and what toppings are added. Over 16 billion quarts of popcorn are consumed per year in the U.S., according to the Popcorn Board, including popcorn prepared at home, in movie theaters and in office microwave ovens -- as well as pre-popped popcorn sold in vending machines or packaged in gift tins.
Nutrition
Popcorn is a whole grain food with 1.2 g of fiber in each cup of popped popcorn. Vitamins in popcorn include niacin, thiamin, riboflavin, folate, pantothenic acid and vitamins B-6, K, A and E. Popcorn contains the minerals calcium, iron, magnesium, phosphorus, potassium, copper, manganese and zinc. Popcorn also has phytochemicals such as beta-carotene, lutein and zeaxanthin, which boost eye health.
Air-Popped Popcorn
Air-popped popcorn is the healthiest form of popcorn, since it is prepared without any calorie-laden additives. According to Popcorn.org, air-popped popcorn has only 31 calories per cup, compared to 55 calories for popcorn popped in oil. Air-popped popcorn has less than 1 g fat.
Movie Theater Popcorn
In 2009 the Center for Science in the Public Interest reported that a medium-sized movie theater popcorn at the two largest movie theater chains, which pop their popcorn in coconut oil, had a fat content between 57 and 60 g and calories ranging from 1,030 to 1,200. The third-largest chain, which pops its popcorn in canola oil, fared better, with 760 calories and 3 g of fat per medium-sized container. Unfortunately, the sodium content was 1,500 mg, an entire day's recommended amount.
Pre-Popped Popcorn
Pre-popped popcorn may seem like a safe bet, but that depends on the company that prepares and packages the snack. According to Keep Kids Healthy, pre-packaged air-popped popcorn is sometimes sprayed with oil after popping, adding calories and fat to an otherwise healthy food. This extra oil can add over 8 g of fat and 75 calories to a 3-cup serving.
Microwave Popcorn
Microwave popcorn varies widely, with some brands and styles being healthier than others. Light versions are typically healthier than styles labeled with the words "butter flavored" or "movie theater style." Microwave popcorn might also contain dangerous trans fats. Another potential hazard from microwave popcorn is the presence of chemicals called fluorotelomers, which are used to coat the inside of microwave popcorn bags and prevent the oils from soaking into the paper. Unfortunately, these fluorotelomers convert upon heating into perfluorooctanoic acid, a compound linked to liver problems, cancer, thyroid disease and developmental issues.
Recommendations
In general, popcorn is far more nutritious than snacks based on refined flour or potato chips. The calories and fat in air-popped popcorn are low, but added toppings can increase these significantly. Instead of adding salt and butter, which contains 9 g of saturated fat per serving, try spraying popcorn with a non-fat butter-flavored cooking spray or sprinkling it with healthier spices such as cayenne pepper or cinnamon, or with Parmesan cheese.
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