People have been popping corn kernels to make popcorn for centuries. The Aztecs used popped corn kernels for ceremonial decoration as well as for eating. Plain popcorn made from unpopped kernels is low in calories and makes a healthy snack choice. It can also help you meet your daily whole grain goals.
Calories
Calories in food indicate the amount of energy it supplies. If you eat too many calories, your body stores the extra energy as fat. A 1-oz. serving of unpopped popcorn kernels contains 106 calories.
Fat
In addition to being low in calories, popcorn is also low in fat. A 1-oz. serving of unpopped popcorn kernels contains 1.2 g of total fat. A healthy diet should contain 20 to 35 percent of its calories from fat, and less than 10 percent of its calories from saturated fat, according to the USDA dietary guidelines.
Carbohydrates
A 1-oz. serving of unpopped popcorn contains 20 g of carbohydrates and 3.6 g of fiber. Carbohydrates in food provide your body with energy. A balanced diet should contain 45 to 65 percent of its calories from carbohydrates. The fiber in popcorn takes longer to digest and can help control your appetite for better weight management. Fiber in food also helps prevent constipation and may lower blood cholesterol levels. Adult women should try to consume 21 to 25 g of fiber a day, and adult men 30 to 38 g of fiber a day.
Protein
A 1-oz. serving of unpopped popcorn kernels contains 3 g of protein. Your body uses the protein in the food you eat to make the proteins found in your cells, organs, tissues and muscle. Healthy adult women need 46 g of protein a day, and healthy adult men need 56 g of protein a day.
Sodium
Unpopped popcorn is also very low in sodium. A 1-oz. serving contains 2 mg of sodium. A healthy diet should contain less than 2,300 mg of sodium a day, according to the USDA dietary guidelines. Eating high amounts of sodium causes your body to retain fluids, which can increase your blood pressure. High blood pressure increases your risk of having a heart attack or stroke.
Vitamins and Minerals
Unpopped popcorn kernels contain iron, B vitamins, potassium and phosphorus. Iron is an essential mineral your body uses to transport oxygen in your blood. The B vitamins work together to help metabolize energy from the food you eat. Increasing your intake of foods high in potassium can help lower your blood pressure, says the American Heart Association. Phosphorus is a mineral your body uses to keep your bones strong.
References
- USDA Nutrient Database: Unpopped Popcorn
- Popcorn: History of Popcorn
- McKinley Health Center: Macronutrients: The Improtance of Carbohydrate, Protein and Fat
- USDA: Dietary Guidelines for Americans: Key Recommendations
- CDC: Nutrition for Everyone: Basics: Protein
- MayoClinic.com: Dietary Fiber: Essential For a Healthy Diet
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