Popcorn is a go-to snack for dieters. It can be low in calories and filling because of its high fiber content. When including popcorn in your diet, be wary. Not all popcorn provides health benefits and many might cause you to consume far more calories than you planned.
Calories and Fats
A 1-oz. serving of air popped popcorn, about 3 1/2 cups, contains just 108 calories and 1g of fat. Pop those kernels in butter, and add 38 more calories and 7g of fat. Microwave popcorn varieties vary widely in their calorie and fat content. Those labeled "air-popped" may still contain considerable calories -- up to 170 calories per serving -- because of the flavorings and additives included. Theater-style or butter-blasted versions of microwave popcorn are likely to contain significant amounts of fat and calories. Some microwave popcorn may still contain trans fats, the manufactured fat deemed most harmful to your health by the American Heart Association. Check microwave popcorn labels and choose those with 45 to 90 calories per serving, 1g or less of fat, 0g of trans fats and no "partially hydrogenated" oil listed in the ingredient list, rather than falling for the claims on the front of the package.
Whole Grains
The U.S. Department of Agriculture encourages you to eat a minimum of 3 oz. of whole grains daily. Popcorn is a whole grain, with 3 to 5g of fiber per 1-oz. serving. Fiber helps keep digestion regular and may help lower cholesterol. Air-popped popcorn's fiber can help fill you up with few calories, making it a healthy dieting food.
Movie Popcorn
If you are heading to the movie theater, think twice before ordering popcorn. A medium popcorn at Regal Theaters contains 1,200 calories and 60g of saturated fat, AMC medium popcorn is smaller and contains 590 calories and 33g of saturated fat, and a medium at Cinemark contains 780 calories and 3g of saturated fat. Even if you eat only half of the container, it will put a significant dent in your calorie intake for the day. Adding buttery topping to the movie popcorn increases the calorie count by about 200 calories. This type of popcorn also contain almost 1,000mg of sodium, which can cause bloating and water retention, hindering your weight loss results.
Considerations
Caramel, kettle and other flavored popcorns contain added sugar and sodium. Caramel corn has 15g, or almost 4 tsp., of sugar per 1-oz. serving. A 3-cup serving of caramel corn contains approximately 400 calories -- more calories than many meals. The American Heart Association recommends keeping your added sugar intake to just 6 tsp. per day if you are a woman and 9 tsp. per day if you are a man. Microwave popcorn, especially buttered versions, contain up to 300mg of sodium per serving, and each bag contains two or more servings. The Institute of Medicine advises limiting your sodium intake to less than 1,500mg per day.
References
- "Los Angeles Times"; Movie Popcorn is Still a Horror; Mary MacVean; Nov. 19, 2009
- MayoClinic.com: Whole Grains: Hearty Options for a Healthy Diet
- Keep Kids Health: Ins and Outs of Popcorn
- Institute of Medicine: Dietary Reference Intakes: Water, Potassium, Sodium, Chloride, and Sulfate
- "Circulation"; Dietary Sugars Intake and Cardiovascular Health; Rachel K. Johnson, et al.; Aug. 24, 2009
- MyPyramid.gov: Why is It Important to Eat Grains, Especially Whole Grains?
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