Popcorn Benefits

Popcorn is one of the popular healthiest snacks all over the world, a steadfast part of the movie theater. The snack actually provides incredible health benefits with important nutrients and low-calorie count.

However, be careful before you put it in your mouth; Depending on how it is prepared, popcorn can be either very healthy or very unhealthy.

What is Popcorn?

Popcorn is a special type of corn kernel that “pops or explodes” when heated or roasted. At the center of each kernel is a small amount of water, which causes it to burst when heated.

Popcorn, if cooked properly, is very beneficial for health. Too much butter, sugar, and salt should not be used in popcorn, these additions can be laps the popcorn nutrition.

Other whole-grain popcorn products include corn flour, porridge, and flaxes. These goods are rarely eaten raw. Instead, used in sweets, snacks, cakes, confectionery, and sauces.

By volume consumed, popcorn is the most popular snack food in America.

This article tells you popcorn benefits for health and Popcorn Nutrition Facts that make it healthy.

Popcorn nutrition

Popcorn is a whole-grain food. whole grain is linked to a group of foods that consumption help reduced inflammation and boost heart health. Air-popped popcorn provides the best health benefits.

Air-popped popcorn has the following nutritional benefits:

  • Extremely high in fiber
  • Contains protein
  • Contains important vitamins and minerals
  • Low in fat and sugar
  • Contains no cholesterol

Many people don’t realize it, but eating popcorn with toppings or flavorings, contains additives as well contaminants and has little nutritional value.

Nutrient content of a 100-gram (3.5-oz) serving of air-popped popcorn or unsalted popcorn. (study)

  • Energy: 387
  • Protein: 13 grams
  • Total lipid (fat): 4.5 grams
  • Fiber: 15grams
  • Sugar: .87 grams

Vitamins And Minerals-

  • Vitamin B1 (Thiamin): 7% of the RDI.
  • Niacin (Vitamin B3): 12% of the RDI.
  • Vitamin B6 (Pyridoxine): 8% of the RDI.
  • Manganese: 56% of the RDI.
  • Phosphorus: 36% of the RDI.
  • Magnesium: 36% of the RDI.
  • Zinc: 21% of the RDI.
  • Iron: 18% of the RDI.
  • Copper: 13% of the RDI.
  • Potassium: 9% of the RDI.


  • Total saturated: 0.637 grams
  • Monounsaturated: 0.950 grams
  • Total polyunsaturated: 2.318 grams

Unflavored and oil-popped popcorn calories 387, fat 5 grams, and 78 grams of carbs, which is very low, can as part of a balanced diet.

As part of a balanced diet, Now the question has arisen that Is popcorn healthy for lose weight?

Eating Popcorn May Help With Weight Loss

Popcorn is more satiating than potato chips in normal-weight adults. (study)

Popcorn has a high fiber content, very low-calorie content, low energy density compared to many popular snack foods. All these characteristics make popcorn a suitable food for weight loss.

However, the best way to lose weight is to balance calorie intake, healthy eating habits, regular physical activity, and lifestyle changes.

Still, it’s important to pay attention to the added butter, sugar, and salt, which can make popcorn unhealthy. Even though popcorn is much more filling than other snack foods, being high in sugar and fat can lead to weight gain.

Know More About Popcorn Benefits

In addition to being a weight-loss-friendly snack, eating popcorn is linked with health benefits.

The benefits of eating popcorn are extremely rich in fiber with several essential nutrients, such as vitamins, minerals, polyphenol polyphenolic compounds, and antioxidants.

High in Polyphenol Antioxidants

A study showed that popcorn contains a large amount of polyphenols antioxidants.

Polyphenols are a category of plant compounds that aids better health.

Polyphenols can act as powerful antioxidants that offer health benefits including managing blood pressure levels, promoting blood circulation, and prevent damage in your cells caused by aging.

Many experts believe that polyphenols boost digestion and brain health as well as beneficial for cancer prevention includes lower risk of breast and prostate cancers. (study)

Source of fiber

The study showed that popcorn is an excellent source of fiber than other snacks.

The study showed that popcorn is an excellent source of fiber than other snacks. 100 grams of popcorn provides 15 grams of fiber, which is a good contribution to the recommended amount of fiber per day.

According to research, dietary fiber can help with weight loss, type 2 diabetes, and aids in digestive health as well as the risk of cardiovascular disease.

Protect against cancer

Popcorn is rich in polyphenolic compounds, one of the most powerful antioxidants your body needs. Antioxidants get rid of cancer-causing free radicals.

Contains a lot of iron

According to the USDA, 28 grams of popcorn contain about 0.9 mg of iron. An adult male needs 8 mg of iron per day and an adult female needs 18 mg of iron per day.

Keeps blood sugar level under control

Popcorn has a very low glycemic index. The glycemic index of any diet refers to how much blood sugar levels can rise after its consumption. A diet that has a low glycemic index keeps blood sugar low.

people who are suffering from diabetes should be eating it in moderation.

Beneficial for skin

Popcorn is considered very helpful not only in terms of health but also for enhancing beauty.

Popcorn has more polyphenols than many vegetables and fruits. It protects the skin from the harmful rays of the sun and also reduces the risk of skin cancer.

Not only this but the amount of vitamin B-3 is also found in popcorn, which is considered very good for the skin. Vitamin B6 is also found in it, people suffering from vitamin B3 and B6 deficiency must consume it.


Popcorn is a Whole-grain food that is one of the world’s best sources of fiber, as well as an excellent source of vitamins, minerals, and polyphenol compounds, and antioxidants.

Popcorn may be useful as a part of a weight loss diet and maybe good for digestive health, beneficial for cancer prevention as well as promoting regular bowel movements.


Nov 17, 2022
The Neutropenic Diet: What Works and What Does Not

The neutropenic diet is a diet plan for people with weakened immune systems. This involves selecting and preparing foods in[...]

Nov 15, 2022
ADHD Diet: Food To Eat And Avoid For Symptom Control

Attention Deficit Disorder ie ADHD is a type of mental illness that can cause difficulty maintaining attention, activity, and impulsive[...]

Nov 10, 2022
Copper-Rich Foods To Include In Your Diet + Benefits

Copper is an essential trace mineral that’s essential for many bodily functions. Nutritionally, your body requires it’s only needed in[...]



The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional