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Is Popcorn a Good Source of Fiber?

author image Nina K.
Nina K. is a Los Angeles-based journalist who has been published by,, Healthy Living Magazine, Organic Authority and numerous other print and web publications. She has a philosophy degree from the University of Colorado and a journalism certificate from UCLA.
Is Popcorn a Good Source of Fiber?
Girl eating bowl of popcorn on sofa Photo Credit: Flying Colours Ltd/Digital Vision/Getty Images

Popcorn is a healthy whole-grain snack that contains plenty of fiber. Even though popcorn is low in calories, its fiber content can help you feel full by adding undigestible volume. Despite popcorn's healthy qualities, it can quickly turn to junk food once it's popped in oil and slathered in butter, salt or other toppings. Stick to unsalted, air-popped popcorn to get your fill of fiber without added fat and sodium.

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Popcorn Fiber Content

A 3-cup serving of popcorn contains 3 grams of dietary fiber -- a substantial amount for a snack. This provides about 14 percent of the daily fiber needs for most people. The daily recommended allowance of fiber for adults is 20 to 35 grams per day, although most Americans only get 10 to 15 grams. You need fiber for normal digestion, so include popcorn and other high-fiber foods, such as fruits, vegetables and whole-wheat products, in your diet every day.

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