In general, popcorn is a healthy, low-calorie snack, but the oils and flavorings used in microwave popcorn can quickly add on calories, fat and sodium. The health and safety of the bags themselves may be another issue for health-conscious dieters. Understanding the options between different microwave popcorn options can help you decide whether this snack works for you.
Popcorn
On its own, popcorn is naturally low in fat and calories. Popcorn is a whole-grain food and is high in dietary fiber. It also contains a wide assortment of vitamins and minerals. However, toppings such as butter, salt and sugar are frequently added to popcorn, making it far less appealing for dieters. Microwave popcorn frequently comes with flavorings already included.
Microwave Popcorn
Some styles of microwave popcorn, usually marketed as "light" versions, can be a healthy diet snack, as long as you don't add too many fattening toppings. These versions usually contain 45 to 60 calories and 2 or fewer g of fat per 3-cup serving, about one-third of the entire bag. However, varieties marketed as "butter" or "theater" style microwave popcorn typically have far more fat and calories per serving. Some brands contain up to 135 calories and 12 g of fat in a three-cup serving. In addition, some of the fat in microwave popcorn may be dangerous trans fats, which can lead to obesity and arteriosclerosis. Microwave popcorn may also contain high levels of sodium or sugar, depending on the flavoring of the popcorn.
Popcorn Dangers
One major concern about microwave popcorn involves perfluorooctanoic acid, or PFOA, a chemical coating on the inside of microwave popcorn bags that may be carcinogenic. The jury is still out on the level of danger that PFOAs present and how much of the chemical gets onto the popcorn. Some manufacturers have switched to PFOA-free packaging, but most microwave popcorn packaging still contains the substance. Another substance that could be a problem in microwave popcorn is diacetyl, a chemical used in the artificial butter flavoring of some varieties. Diacetyl fumes have been linked to lung problems in workers at microwave popcorn factories, but the impact on home users remains unknown.
Alternatives
Instead of microwave popcorn, it may be a better idea to cook air-popped popcorn in a popcorn popper or on the stove in a large covered pan. A 3-cup serving of air-popped popcorn contains 93 calories and less than 1.5 g of fat. Another alternative is to create your own microwave popcorn with a paper bag and loose popcorn kernels. By making your own popcorn, you can control the fat, sodium and sugar content; avoid PFOAs; and create a healthy diet snack.
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