A movie night at home may require snacks like popcorn to recreate the complete theater experience, and microwave popcorn is an alternative to popcorn varieties that can take more time and effort to make. Many microwave popcorn types are high in fat and calories, so be choosy about the kind you consume. Popcorn does contain vitamins and minerals that contribute to your health.
Butter Flavor Popcorn
A 100-g serving of regular, butter flavored microwave popcorn contains 528 calories as well as 30 g of fat. Nearly half this fat is saturated, the bad type of fat that may trigger health problems; the 14 g of saturated fat in this popcorn accounts for nearly all of the recommended limit of 15 g per day, making it an unhealthy choice. You'll take in 8.6 g of protein and 55.6 g of carbohydrates as well as 9.9 g of fiber. Regular, butter-flavored microwave popcorn adds 771 mg of sodium to your diet, so carefully monitor your meal plan to avoid eating more than the 1,500 mg suggested for consumption by the American Heart Association. This popcorn is a good source of manganese, vitamin E, magnesium, phosphorus, zinc and iron.
Low-Fat Popcorn
Low-fat microwave popcorn is lower in fat than regular, butter flavored popcorn, containing 424 calories per 100-g serving. It also contains far less fat: 9.5 g. One serving has only 1.4 g of saturated fat, making this popcorn a better choice for low-fat diets or those with heart health issues. It does contain more carbs and fiber -- one serving contains 72 g of carbohydrates and 14.2 g of fiber. The 12.6 g of protein in a serving of popcorn satisfies a considerable portion of the 46 to 56 g you need each day. This popcorn contributes magnesium, phosphorus, zinc, copper, thiamin and iron; it also has 884 mg of sodium.
94 Percent Fat Free
For the lowest fat in microwave popcorn, opt for 94 percent fat free varieties. A 100-g serving has 6.1 g of fat, and only 1 g of it is saturated. One portion of this popcorn also contains fewer calories: 402. You take in 10.7 g of protein, 76 g of carbohydrates and 13.6 g of fiber. The fiber in 94 percent fat free popcorn is good for the health of your bowels; you need 25 to 38 g daily. One serving of popcorn contains 627 mg of sodium and provides manganese, magnesium, phosphorus, zinc and copper.
Oil-Popped
A 100-g serving of oil-popped microwave popcorn is not a low-fat variety. It contains 43.5 g of fat, although only 7 g is saturated. You also take in 583 calories, 7.2 g of protein, 45 g of carbohydrates and 8.1 g of fiber. Oil-popped popcorn is quite high in sodium, with 1,058 mg per serving. A 100-g portion of this popcorn serves up manganese, zinc, magnesium, phosphorus, iron and vitamin E.
References
- USDA National Nutrient Database: Popcorn, Microwave, Regular (Butter) Flavor, Made With Palm Oil
- MayoClinic.com; Healthy Diet: End the Guesswork With These Nutrition Guidelines; February 2011
- American Heart Association; American Heart Association Supports Lower Sodium Limits For Most Americans; March 2009
- USDA National Nutrient Database: Snacks, Popcorn, Microwave, Low Fat
- USDA National Nutrient Database: Snacks, Popcorn, Microwave, 94% Fat Free
- MayoClinic.com; Dietary Fiber: Essential for a Healthy Diet; November 2009
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