Crunchy and satisfying, popcorn is one of the most popular snacks for people of all ages.
The average American munches on 43 quarts of popcorn per year. With a relatively low-calorie count (31 calories per cup of air-popped popcorn), it’s been a favorite of folks who are looking to lose weight. In fact, air-popped popcorn actually ranks as a zero point food on WeightWatchers.
As a dietitian, I’ve always promoted popcorn as a healthy snack thanks to its status as a whole grain. As long as it’s not coated in chocolate, caramel or rivers of butter, it’s generally considered to be a low-calorie snack that fits into most everyone’s diet. But popcorn is gaining popularity for one thing I never considered it to be: a keto-friendly snack.
Popcorn nutrition facts
Let’s take a deep dive into popcorn nutrition. As a whole grain, popcorn would be categorized as a carbohydrate food. It certainly is, but when you analyze it more closely, it’s lower in carbohydrate than you might guess. (Note that the calories and carbs will be higher for kettle corn or popcorn with any kind of drizzle.)
According to the USDA’s Nutrient Database, here’s the breakdown for 1 cup of air-popped popcorn:
- Calories: 31
- Carbohydrates: 6 grams
- Fiber: 1.2 grams
- Protein: 1 grams
- Fat: 0.36 grams
Is popcorn keto?
The goal of a keto diet is to put the body into a state of ketosis so that it burns fat instead of carbohydrates as fuel. To get to this state, carbohydrates, which usually make up 40 to 60 percent of the American diet, need to be severely restricted. People who follow a keto-style diet generally need to limit carbohydrate intake to 5 percent or less of their total calories.
For example, on a 2000-calorie diet, only 25 grams can come from carbohydrate. The remaining calories would come from fat (60 to 80 percent) and protein (15 to 25 percent). So, in theory you could enjoy a substantial 4 cups of popcorn (half a bag of microwave popcorn) a day while keeping to a keto lifestyle.
According to the Keto Project, an organization that verifies keto foods, a food must have 5 or less grams of net carbohydrate per serving to qualify as keto. Net carbs are calculated by taking the total grams of carbohydrate in a food and subtracting the amount of fiber. In this case, popcorn contains 6 grams of carbs per 1 cup serving and 1.2 grams of fiber, bringing the net carbs per serving to 4.8 grams. Yes friends, popcorn is indeed a keto food.
Other keto-friendly snacks
The market for keto foods is huge and expected to grow to 15 billion by 2027. There is no shortage of packaged keto diet products on the market, ranging from granola bars to pancake mix to tortillas. Other smart snack picks that work with a keto diet include the following:
Keep in mind that while all the foods above fit into a low-carb, high-fat keto diet, you won’t see results on this diet unless you stick with it overall. And for the best outcome, it’s smart to pair any eating plan with regular exercise. If you’re not sure if a keto diet is right for you, talk to your physician or registered dietitian.
Frances Largeman-Roth, RDN
Frances Largeman-Roth, RDN, is a New York Times bestselling author and nationally recognized health expert. Frances has been a guest on several TV shows, including the Today Show, Good Morning America, Access Hollywood Live and CNN. She contributes to many publications, including Today.com, Parade, and Well+Good and is a sought-after spokesperson for brands in the wellness space. Frances is a mom of three and loves helping families stay healthy with her fun approach to eating well. She is the author of numerous books, including Eating in Color and the upcoming, Everyday Snack Tray. Follow her on Instagram and get her wellness content and recipes at www.FrancesLargemanRoth.com.
FAQs
From the popcorn nutrition facts above, you probably already got your answer. Generally, eating popcorn is not recommended for those observing a keto diet. It's a starchy food that contains carbohydrates, with one cup of air-popped popcorn containing about 6.2 grams of net carbs.
Is it okay to eat popcorn on a low-carb diet? ›
Because 5 grams of net carbs is pretty low, popcorn can definitely fit into a keto diet, says Rizzo. “It's a healthy whole-grain snack that is low in carbs,” she says.
Is popcorn a good carb snack? ›
Popcorn is high in fiber and protein. It's also a good source of carbohydrates and dietary fiber. It's loaded with vitamins, minerals, antioxidants, and phytochemicals.
How much popcorn will kick you out of ketosis? ›
Popcorn can easily fit into a keto diet with a daily limit of 50 grams of net carbs and can even be included in more restrictive versions of the keto diet. Not to mention, if you're following a keto diet to lose weight, popcorn only has 90 calories per serving.
What popcorn has the least amount of carbs? ›
Air-popped popcorn would be the best choice, as it is lower in carbohydrates as well as calories, Palinski-Wade says. “However, since grams of fat are not a concern on a keto diet, added oil or butter would still allow this snack to be keto-friendly,” she adds.
What is the healthiest popcorn to eat? ›
The 10 Best Healthy Popcorn Brands of 2022, According to...
- Bjorn Qorn.
- Pipcorn Truffle Mini Popcorn.
- Newman's Own Organic Touch of Butter.
- Whole Foods 365 Organic Yellow Popcorn Kernels.
- Trader Joes Organic Popcorn With Olive Oil.
- Anthony's Organic Yellow Popcorn Kernels.
- How to Choose a Healthy Popcorn.
Popcorn can indeed be a valuable addition to a weight loss diet. Its low-calorie, high-fibre, and whole-grain characteristics make it a filling and nutritious snack option. If you are looking to lose weight, it is essential to consume popcorn healthily, without excessive butter, oil, or sugar.
How much popcorn can I eat on a diet? ›
A healthy portion size of popcorn is about 25-30g. While plain popcorn can be enjoyed as a low-calorie snack, portion size is key to keep calories in check. Flavoured varieties are best enjoyed as an occasional treat rather than as part of a regular balanced diet.
Does popcorn spike blood sugar? ›
Popcorn is a great snack option for people with diabetes. It's high in fiber, low in calories, and depending on the portion size you eat, it won't cause your blood sugar levels to spike. It can also be quite filling, making it a good option to help you feel more full between meals.
Is skinny pop popcorn low carb? ›
Skinny Pop has 7g of net carbs per small bag, making it pretty keto-friendly. So while it is lower in popcorn carbs,it's still best to substitute Skinny Pop for lower-carb snack options like beef jerky sticks, cucumbers, hard-boiled eggs, and nuts.
Healthier snack options are those without added sugar, such as fresh or tinned fruit (in juice, not syrup), unsalted mixed nuts, plain popcorn, rice cakes, crackers topped with lower-fat cheese or lower-sugar yoghurts.
Is peanut butter keto? ›
Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.
Can I eat popcorn on a no carb diet? ›
The carbohydrate content of popcorn is not too high to make it non-keto-friendly when consumed in moderation. Those on a keto diet can eat popcorn as long as they monitor the carb content per cup and make sure it fits into their daily carb limits to achieve ketosis.
How many carbs are in 1 cup of buttered popcorn? ›
Popcorn With Butter (1 cup, popped) contains 5.7g total carbs, 4.7g net carbs, 6.6g fat, 0.9g protein, and 83 calories.
What is a good substitute for popcorn? ›
A good popcorn alternative should be high in fiber and protein while being low in added sugars and unhealthy fats. Snacks like roasted nuts or chickpeas can be a great option, offering the crunch and flavor with added nutritional benefits.
How many net carbs are in 1 cup of popcorn? ›
According to the USDA, 1 cup of air-popped, unsalted popcorn (8g) has about 5.02 net carbs. While 1 cup of popped popcorn doesn't seem unreasonable considering keto caps daily carbs around 50g a day, realistically, it's hard to only eat 1 cup of plain popcorn.
Is Skinny Pop popcorn good for a low-carb diet? ›
Skinny Pop has 7g of net carbs per small bag, making it pretty keto-friendly. So while it is lower in popcorn carbs,it's still best to substitute Skinny Pop for lower-carb snack options like beef jerky sticks, cucumbers, hard-boiled eggs, and nuts.
