Is Microwave Popcorn Healthy?

With some heart-healthy fat, fiber and protein, popcorn is a healthy choice that fits within the category of "whole grains" in the United States Department of Agriculture's MyPyramid. To keep your caloric intake under control, choose reduced-fat varieties that do not have a large amount of butter added. While microwave popcorn may be healthy nutritionally, however, there may be some health risks involved in terms of lung damage if you inhale the vapor from microwave popcorn habitually.

Fat

Regular microwave popcorn contains a good deal of fat, with 8 g total fat in 5 cups popped. Of this fat, 1.5 g are saturated, fulfilling 8 percent of the daily value based on a 2,000-calorie diet. Popcorn with less added fat, such as 94 percent fat-free popcorn, contains approximately 2 g total fat and .4 g saturated fat in 5 cups. Limiting saturated fat can help keep blood cholesterol under control.

Protein

Microwave popcorn provides a modest 3 g of protein in 33 g of popcorn. This is approximately 5 percent of the total protein needed daily for a 150-lb. person. If you are watching your weight, selecting snacks that contain a fair amount of protein can help provide a feeling of fullness and keep blood sugar stable, preventing food cravings. Your body also needs protein for the building and repair of tissues.

Fiber

Microwave popcorn provides 4 g of fiber in 33 g of popcorn, giving you16 percent of the daily value based on a 2,000-calorie diet. Fiber delays the emptying of food from the stomach, staving off hunger for hours after eating. Fiber also promotes healthy digestion and prevents constipation.

Vitamins and Minerals

Microwave popcorn does contain some vitamins and minerals the body needs; 33 g of popcorn contains approximately 8 percent of the daily value for vitamin A and 6 percent of iron. Unfortunately, microwave popcorn also contains a large amount of sodium, with 12 percent of the daily value in 33 g.

Health Risks

The potential danger in consuming microwave popcorn lies not in eating the popcorn, but in inhaling the vapor from the bag. In some brands of microwave popcorn, the chemical diacetyl is used in the artificial butter flavor. Inhalation of the vapor from the bag containing this chemical over a long period has been associated with lung disease. While most manufacturers of microwave popcorn no longer use diacetyl, there is some doubt as to the safety of the currently used chemicals.