1 g of fiber, which supports digestive health.Ī typical serving of popcorn is about three to four cups, which would be a total of about three to four grams of fiber, which is a good amount for a snack food, Allen says.1 g of protein, which helps your body build muscle.11.5 mg of magnesium, which helps support bone, brain, and muscle health.0.25 mg of zinc, which can help boost your mood and immune system.0.26 mg of iron, which is essential for helping create the part of red blood cells responsible for transporting oxygen.26.3 mg of potassium, which helps balance fluids in the body and support nerve function. Popcorn contains key vitamins and minerals Here's a look at four health benefits of popcorn. In addition to its satisfying taste and crunch, popcorn is also a great source of fiber, antioxidants, and several vitamins and minerals that make it a great addition to a well-rounded diet. Pierpoint suggests opting for low-calorie seasonings, like:Īnd you may even discover that you like air-popped popcorn plain "as stovetop popcorn naturally has a great flavor," says Natalie Allen, RD, clinical assistant professor of biomedical sciences at Missouri State University. You can still flavor your popcorn, though. Of course, plain air-popped popcorn isn't going to be nearly as deliciously indulgent as buttery microwaveable options. This means that you shouldn't shy away from adding some healthy fat from extra virgin olive oil or avocado oil if your lifestyle allows for it. Note: Keep in mind that a balanced diet allows for consuming up to 35% of your calories from fat. Lightly buttered popcorn has 80 calories.Here's how one cup of different kinds of popcorn stack up: You can also pop popcorn in an air fryer if you have one.Īnd you'll find it makes a big difference in calories. Simply place the kernels in a pan with a few drops of water, cover with a lid, and wait for them to pop. Instead, buy plain kernels and pop them on the stove. Pre-packaged microwave popcorn can be convenient, but these packages often contain added oils, fat, sugar, and salt, says Kim Pierpont, a registered dietitian at The Ohio State University Wexner Medical Center. While popcorn can be a high fiber, low-calorie snack, your typical bag of microwavable popcorn is not a healthy choice.
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