- Plain popcorn is a 100% whole-grain, plant-based snack filled with fiber.
- You can eat a high volume for few calories, but watch out for sugary or saturated fat-filled toppings.
- Consider buying single-serve bags for built-in portion control, or flavoring air-popped kernels with low-calorie seasonings like garlic powder or chili flakes.
Crunchy, salty, sweet, savory, cheesy, and chocolate-covered: Popcorn can do it all. But as a 100% whole grain snack that's often coated in a hefty serving of hot butter, there's plenty of confusion on whether or not it's actually a nutritious choice when craving the crunch.
So, is popcorn healthy?
In a word, YES. Popped corn is just a vegetable turned into a sometimes-indulgent snack. By itself, air-popped popcorn is nutritious, plus it's filled with fiber and even some antioxidants thanks to the fact that it's a plant-based food.
That said, drizzling or mixing in oil, butter, cheese, salt, or chocolate adds sugar and saturated fat. (Ahem, like when you’re the movie theater and encouraged to pump melted butter on a gallon-sized container of popped corn.)
The bottom line: The plainer the popcorn, the lighter (and lower calorie) your snack. But that doesn’t mean you have to stick to Styrofoam-y, chewable air.
Pick popcorn based on your snack goal: Do you want something hearty? Adding ingredients like cheese can make it more filling. Or do you just want to graze? You can eat more plain popcorn for less calories than other snacks.
Sometimes you just want to eat popcorn that's glazed and coated in buttery, cheesy goodness — and that's okay! Give yourself permission to enjoy every bite, then plan out your healthy meals and snacks for tomorrow. Or, you can opt to mix a lighter version with something more indulgent (e.g., a bowl of half plain, half chocolate-drizzled).
How much should I eat?
First, since it’s easy to confuse thirst and hunger, rule out the former by sipping at least 16 ounces of water before you dive into a bowl. A single 1-ounce serving of popcorn is 3 ½ cups. Take note that popcorn is actually a "lower sodium" food with 140 milligrams or less per serving.
Here's what else you'll get from this snack:
Cuisinart Hot Air Popcorn Maker
Nutrition Facts
Per 1-ounce serving plain popcorn:
- 120 calories
- 21g carbohydrates
- 1.2g fat
- 2mg sodium (0% DV)
- 3.6g fiber (14% DV)
- 3.1g protein (6% DV)
- 1.2g fat (1% DV)
- Magnesium (8% DV)
- Vitamin B6 (5% DV)
What's the best kind of popcorn to buy?
In plain and flavored versions, cap sodium at 230 milligrams and saturated fat at 1 gram per serving. Look for options that keep the ingredient list as simple as possible with flavors made from real food.
Finally, consider choosing single-serve bags. While it may cost a little more than bulk buying, there's built-in portion control so you’re not tempted to go back for seconds. (As a general rule of thumb, aim for snacks around 250 calories that pack at least 3 grams each of protein and fiber.)
Try these Nutrition Lab-tested picks, all of which are delicious, nutritious, and ready-to-eat in minutes:
Our longest-standing GH Seal holder (since 1925!), it's made from only four ingredients: corn, butter, sea salt, and oil.
Quinn provides the topping on the side, so you can add as much or as little as you like. A serving of any flavor is about 170 cals per 3 cups, and packs 3 grams filling fiber.
If you love kettle corn, this is a classic you can’t miss: It’s made from just popcorn, sunflower oil, cane sugar, and sea salt for just over 100 calories.
Smartfood White Cheddar Flavored Popcorn
"Too good to be healthy!" exclaimed one tester. It’s a tad high in sodium, but so yummy and filling, we had to include it at 160 cals per ounce.
Halfpops Brooklyn Dill Pickle
These half-popped roasted corn kernels "taste just like a real pickle!" said a tester. The salt is on the surface, so it hits the spot with only 135 mg of sodium.
Pipcorn Truffle Mini Popcorn
These tiny flavor bombs are packed with truffle-y goodness, making them an even higher-volume snack for loads of rich flavor at 120 cals per 2.5 cup serving.
Lesser Evil Himalayan Pink Organic Popcorn
Swapped for traditional veggie oil in this ingredients’ list, coconut oil adds a lighter but ever-so-slightly-sweet flavor.
Pop Art White Cheddar Jalapeno Popcorn
"Would go well with a margarita!" said one Lab tester, while others raved about the "spicy, cheesy" mix of flavors. There's only 187 cals per 1.25-ounce bag.
How should I make it?
If popcorn is a mainstay in your house, try popping it up with the Cuisinart Air Popper — a Good Housekeeping Institute Kitchen Appliances Lab pick — so you can use as little oil or butter as you'd like.
Or, try these fun ways to play with popcorn that’ll make it even easier to have a hearty, healthy snack:
- Swap it for croutons in salad or as soup toppings.
- Flavor with seasonings like garlic powder, onion powder, chili powder/flakes, cracked pepper, or sea salt. Our favorite: Trader Joe’s Everything But the Bagel Seasoning.
- Make a sweet-salty DIY trail mix: Combine air-popped popcorn, unsweetened dried cherries, chopped walnuts, and a few dark-chocolate chunks. Place in a resealable plastic bag and toss it in your purse.
A registered dietitian with a Bachelor of Arts degree from Northwestern University and a Master of Science degree in Clinical Nutrition from New York University, Jaclyn “Jackie” London handled all of Good Housekeeping’s nutrition-related content, testing, and evaluation from 2014 to 2019. Prior to joining GH, she was a clinical dietitian at Mount Sinai Hospital. Jackie has also appeared as an expert guest on The Dr. Oz Show and The Today Show. She is also author of the book Dressing on the Side (and Other Diet Myths Debunked).
