Diet, Food & Fitness

Health Benefits of Popcorn

Snacks are always go to eat food whenever you’re hungry. Do you want to know more about snacks? which snacks are oil-free? which snack will fill your stomach as well as good for health? Don’t worry there is a popular snack all are aware of. It’s non-other than popcorn. let’s dive into the health benefits of popcorn. similarly, let’s also know about the health benefits of eating popcorn during pregnancy

Popcorn is one of the world’s healthiest, cheapest, satisfying, and most popular snack foods. There are so many health benefits of popcorn. It contains lots of nutrients and offers a variety of health benefits.

However, it is sometimes prepared with large amounts of fat, sugar, and salt, and some other ingredients, which can drive overeating.

For this reason, it is very important to prepare the popcorn in the right way. It can be super healthy or even more unhealthy, depending on how you prepare and the way you prepare. This article reviews popcorn’s nutritional facts and health benefits of popcorn, both good and bad.

What is Popcorn?

It is a special type of corn which expands and puffs up when heated. The corn was first domesticated about 10,000 years ago.

Over the years, it has become increasingly popular snacks. It became especially popular during the great depression because it was so cheap and easily available everywhere.

Today more than 17 billion quarts of popcorn are consumed by Americans every year.

Source: Howstuffworks

Is popcorn healthy?

Yes, popcorn is healthy because it is a whole grain and high-fiber whole grains which are linked to a lower risk of heart disease, diabetes, some cancers, and other health problems. Other health benefits of popcorn are discussed below.

Nutritional value of popcorn

Many people don’t realize it, but popcorn is a whole grain food, making it naturally high in several important nutrients that are necessary for body development and growth.


This is the nutrients contains in a 100-gram serving of air-popped popcorn:

Nutrients % of the Recommended Daily Intake
Vitamin B1 (Thiamine) 7%
Vitamin B3 (Niacin) 12%
Vitamin B6 (Pyridoxine) 8%
Iron 18%
Magnesium 36%
Potassium 9%
Zinc 21%
Copper 13%
Manganeses 56%

This comes with a total of 387 calories, 13 grams of protein, 78 grams of carbs, and 5 grams of fat.

This also contains 15 grams of fiber, which is extremely high and makes it one of the world’s best sources of fiber.

Is popcorn fattening? Even though it is much more filling than many other snacks, it can still be fattening if you eat too much of it. There are 100gm of calories in 3 cups of popcorn. If you eat too much, the calories in the popcorn will be fattening sources for you.

Health benefits of popcorn

Many studies and research show whole grain consumption to health benefits like reduced inflammation and a decreased risk of cardiovascular disease. so this can be also considered as one of the health benefits of popcorn. The other health benefits of popcorn include: 

1. Popcorn has antioxidants

It may be surprising, but popcorn is chockfull of polyphenols, The same compounds found in berries and tea that are linked to good heart health and lowered the risk of cancer.

2. Popcorn is low in calories

It is filled with air (think about how small the size of kernels are compared to after they’re popped). Because it’s airy. you get a pretty large portion of nutrition without a lot of calories. you can eat 3 whole big sized cups of popcorn. There are 100 calories in popcorn. 

3. Popcorn may help with weight loss

It is high in fiber, relatively low in calories, and has a very low energy density. These are all enough characteristics of a weight loss friendly food.

With 31 calories per cup, air-popped popcorn contains much fewer calories than many popular snack foods in the town.

 Because of its low-calorie content, low energy density, high fiber content, and increased satiety, eating popcorn may help you eat fewer calories and helps you too loose weight.

However, moderation is key. Even though is much more filling than many other snacks foods, it can still be fattening if you too much of it in regular interval of time. So weight loss is another health benefit of popcorn. 

Check out our blog on ” How to lose weight fast without dieting

4. Supports healthy bone function

Popcorn contains phosphorus. Phosphorus is a mineral that aids in supporting healthy bone function. It also supports the functioning of many types of cells throughout the body. Manganeses in another micro mineral found in popcorn that supports the growth and functioning of bone.

5. Improves digestive health

popcorn is high in fiber, which is pleasant for digestive health and advancing regular bowel movements. It may even help to guard against colon cancer. Popcorn may help to promote healthy gut bacteria which is essential for not only digestion but also to boosts an immune system.

Is popcorn healthy snack for diabetic people?

Yes, popcorn is a healthy snack for diabetic people if they eat in a moderate amount. Air-pooped, unsweetened, unsalted popcorn offer low-calorie snack option because it contains only  78 per cent of carbohydrates.  It will not increase a person’s blood sugar levels by a significant amount, making it a safe choice between meals.

How to make healthy popcorn

The Popcorn which is made on the stove or in an air-popped is regarded as the healthiest option.

Here is the simple recipe to make healthy popcorn:


  • 3 tablespoons of olive oil or coconut oil.
  • 1/2 cup popcorn kernels.
  • 1/2 teaspoon salt.


  1. place oil and kernels into a large cooking pot and cover it.
  2. Cook over the medium-high flame for about 3 minutes or until the popping almost stops.
  3. Remove from the flame and pour it into a serving bowl.
  4. season with idolized salt.

You can add additional flavour by topping it with fresh spices. if you want something sweet, try drizzling it with natural nut butter or sprinkling it with cinnamon or shavings of dark chocolates.

Real popcorn is super healthy

It is regarded as high in several important nutrients, such as vitamins, minerals, and polyphenol antioxidants. Not only that but is also incredibly tasty and one of the world’s best source of fiber.

At the end of the day, popcorn is very healthy and consuming it moderately may even help with weight and decrease

Health benefits of popcorn during pregnancy

  • Popcorn is high in protein which helps in supplying amino acids to the pregnant mother. Amino acids equate one of the major nutrients for fetal life. They are important precursors for fetal development and growth, for the biosynthesis of proteins, nucleotides (purine and pyrimidine), neurotransmitters and so forth.
  • Beside rich in fiber, all beans provide key nutrients for pregnancy particularly iron, folic acid, calcium and zinc which help to prevent the neural tube defect.
  • A high-fiber snack and oil-less snack provides prenatal vitamins to pregnant women which help to prevent constipation.


The most important health benefits of popcorn are it improves the digestive function of the body, is rich in antioxidants, helps in metabolism, provide energy, reduces depression, supports healthy bone functions, control blood sugar level, combats tumor cells, reducing craving for foods, preventing aging, lower cholesterol level, controlling anemia, helps in relieving constipation and many more.

Frequently asked questions

Is popcorn junk food?

It is only myth that popcorn is junk foods. Popcorn is a whole grain and there is no artificial additives or preservatives and is sugar-free.

Is popcorn bad for your colon?

In the past, people with small diverticula in the lining of the colon were told to avoid nuts, seeds, and popcorn. Iy was thought that these foods could lodge in diverticula and cause inflammation i.e diverticulitis. But there’s no evidence that these foods cause diverticulitis.

What will happen if I eat too much popcorn?

Premade popcorn often contains a high level of salts or sodium. Eating too much sodium cause high blood pressure and lead to other health complications. Some brands also include a lot of sugar.

Is popcorn bad for you?

Yes, sometimes it bad for health. Some of the brands add artificial preservatives and sugar for tastier which has lots of side effects for health. Or else popcorn is really a healthier snack.


World of Medical Saviours (WOMS) is a website formed by a group of medicos who are embarking to provide facts, tips and knowledge related to health and lifestyle. This website proves to be a great platform for the medical enthusiast and also for those medicos searching to outgrowth their knowledge about the medical field.

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