Is Popcorn Good for Weight Loss?

Popcorn is a crunchy, easy-to-make snack that Americans love.

It’s also an affordable whole-grain food that pairs well with sweet or savory toppings, like herbs, ground spices, dark chocolate, unsweetened coconut flakes, unsalted roasted nuts, nutritional yeast, and more. 

Keep reading to learn about popcorn's nutritional benefits and why it’s a great snack to include in your weight loss plan. 

Is Popcorn Good for Weight Loss?

A good weight loss snack is:

• Nutrient-dense. Snacks can help you satisfy your daily nutritional requirements and can help you feel energized between meals. 
• Satiating. A nutritionally balanced snack will help you feel full, so you don’t feel hungry again immediately after eating. This can promote weight management. 
• Appealing. When you're hungry, you don’t want a boring snack. A good weight-loss snack should be enticing and reflect your taste preferences. 

Many people would agree that popcorn checks all of those boxes. 

Remember that eating popcorn won’t make you lose weight (no food or beverage can do that), but it can be included in your weight loss meal plan.

Most adults can eat at least two cups of air-popped popcorn for a snack, but you should ask your dietitian for a personalized serving size recommendation. 

Having trouble losing weight? Take the weight loss quiz to understand your next steps and reach your goals. 

Nutrient Content of Popcorn

Air-popped popcorn is made by forcing hot air through a popcorn kernel compartment.

The high heat and strong airflow move the kernels around and expose them to rising temperatures so they can pop.

These machines don’t require oil and produce lighter popcorn (fewer calories) than full-fat pre-packaged options. 

Here are the nutritional comparisons between one cup of air-popped popcorn versus microwave butter-flavor popcorn (made with palm oil). 

There are notable differences between these two types of popcorn that make the air-popped popcorn better suited for a weight loss meal plan.

It’s lower in energy but higher in fiber—a nutrient that promotes satiety and can aid in weight loss. It’s also quick and easy to cook, making it a great snack for the workplace. 

Benefits of Eating Popcorn as a Snack

Popcorn is a whole grain, which means it naturally contains bran, germ, and endosperm.

These three components increase a grain's nutritional density by adding fiber, vitamins, antioxidants, and healthy fats. 

Eating whole grains can benefit heart health, blood glucose management, staying regular, and may contribute to weight management—although more research is needed. 

The American Heart Association also wrote that popcorn is rich in polyphenols, a class of antioxidants that have been linked to better blood circulation and digestive health. 

Overall, popcorn appears to be a nutritious and low-cost food that can support your health.  

Prepackaged Popcorn vs. Popcorn Kernels

Pre-popped popcorn is a convenient option that saves you cooking time.

These products are ideal for traveling, a beach day, or a road trip.

Some of these products can be high in salt or added sugars, but there are healthier alternatives that your dietitian can review with you, like NoochPop Kinda Nacho and Newman’s Own Organic Touch of Butter Popcorn.   

Popcorn kernels are small seeds harvested from corn and must be cooked (popped) before eating.

Buying a bag of kernels is usually more budget-friendly than buying a bag of pre-popped popcorn.

Raw kernels also shouldn’t contain added ingredients like fat or salt, which may appeal to some people. 

Some farmer’s markets sell “popcorn-on-the-cob” for about a dollar.

To make it, lightly grease the cob with oil, place it in a brown paper bag, and microwave for two minutes.

Some kernels fall into the bag, while some popcorn stays attached to the cob. It’s a fun and easy way to eat popcorn. 

Comparing Popcorn with Other Snacks

Older research participants noted longer bouts of short-time satiety than potato chips after eating low-fat popcorn.

This suggests that popcorn's overall nutritional quality can help you feel more full after eating.  

Other snacks that may aid satiety include nuts, fiber-enriched yogurt, and some fruits (including plums or prunes).

Additionally, you can enjoy fresh vegetable sticks with Greek yogurt dip, whole grain crackers with tuna salad, and roasted chickpeas. 

We’ve made a list of other dietitian-approved weight-loss snacks you can try. 

How to Make Healthy Popcorn

There are a few ways to make popcorn at home: 

1. On the stove with a large pot and some oil. 
2. With a microwave. Follow the instructions on the box. 
3. Using an airpopper. Follow the directions supplied by the manufacturer. 

Directions

To make popcorn on the stove, warm a pot with approximately one tablespoon of avocado oil (or any other vegetable oil that tolerates high heat). 

Quick tip: A quarter cup of kernels should yield approximately six to seven cups of popcorn. You can share your snack or place some in a sealable bag for later. 

Add your kernels to the pot and cover with a lid. Grab both handles and move the pot in a circular motion (but don’t lift from the burner) to distribute the heat and avoid burning. 

Keep doing this while the kernels pop until you have a full pot (approximately five to eight minutes). 

Healthy Toppings

The sky is the limit when it comes to decorating your popcorn. Try these healthy toppings: 

Savory

• Chili powder and red paprika.  
• Grated ginger, onion powder, and lime zest. 
• Garlic powder and light parmesan cheese. 
• Unsalted periperi seasoning (spicy). 
• Nutritional yeast and low-sodium taco seasoning. 

Sweet 

• Cinnamon powder and ground nutmeg. 
• Unsweetened coconut flakes and dark chocolate chips. 
• Dried rosemary and lavender. 

Add one tablespoon of light olive oil to help your seasonings stick better to the popcorn.

Healthy fats also promote satiety and help your body absorb fat-soluble vitamins.

Tips for Choosing Healthy Popcorn at the Store

Developing your nutrition literacy skills is a huge asset as a consumer.

To do this, start reading the nutritional labels for different products.

Some ingredients could significantly impact the overall nutritional quality of a food. 

Your dietitian can tell you which nutrients to look at when comparing the nutrition facts tables of popcorn products.

For snack items like popcorn, it’s helpful to look at the sodium, sugar, fiber, and saturated and trans fat content. 

Try to pick a product that: 

• Contains zero grams of trans fats. 
• Contains low amounts of sodium, added sugars, and saturated fats. 
• Has fiber. 

Takeaway

Air-popped popcorn is a high-fiber, versatile snack that can complement your weight loss plan.

It’s naturally whole-grain and rich with nutrients and antioxidants that are proven to support overall health. 

You can buy low-fat popcorn options at the store or make your own at home using kernels.

To enhance the taste of your popcorn, you can use endless flavor combinations, including sweet and savory toppings.  

How a Dietitian Can Help

A registered dietitian is a nutrition expert and licensed healthcare professional.

They’ve earned their credentials after completing five or more years of schooling and writing professional exams. 

At Nourish, weight loss dietitians offer virtual counseling services covered by insurance. During your appointments, you’ll receive 100% individualized care, including: 

• A customized meal plan (if you want it). 
• Recipe recommendations. 
• Clear goals to work on between visits. 
• In-app support for communication and accountability. 
• Evidence-based nutrition recommendations. 

Find a dietitian who accepts insurance through Nourish.