Popcorn and pretzels-these are two salty snacks people often reach for if they're looking for lower-calorie options or just seeking out healthy snack ideas. And with thousands of snacks to choose from, it's hard to know what snack food is the best pick. We put these two popular snacks head-to-head to find out: this or that? Is it popcorn or pretzels you should reach for in the snacks aisle?
The Winner: Popcorn! Popcorn triumphed over pretzels for a number of reasons, as Joyce Hendley originally reported for EatingWell.
Whole Grain: First, popcorn is 100-percent whole grain. Most Americans don't get enough whole grains, and they provide a healthy boost of vitamins, minerals, fiber and antioxidants. Most pretzels you'll find at the store are made with refined flours, which have been stripped of much of their beneficial fiber. If you do opt for pretzels, look for ones made with whole-wheat flour as the first ingredient.
Fiber: Popcorn also naturally contains a fair amount of fiber: 3 to 4 grams in each 1-ounce serving. You won't find too much fiber in pretzels, with less than 1 gram per ounce, although whole-wheat pretzels can have up to 4 grams per 1-ounce serving.
Lower in Calories: With popcorn, you get to more food to snack on, without eating more calories, because popcorn is so airy. Even though both deliver about 100 calories per ounce, a serving (about 1 ounce) of popcorn is a satisfying 3 cups, compared with 1 ounce of pretzels-just a mere 2 handfuls.
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Popcorn also contains antioxidant polyphenols. These compounds-linked to heart health and lower cancer risk-are the same ones found in berries.
How to Make Popcorn:
Best to pop it yourself-either air-pop in a popcorn maker or use a heart-healthy oil like canola-and go easy on the salt and buttery-cheesy toppings. Microwave popcorn can contain a laundry list of unhealthy fats and weird additives (and some "movie theater butter" types may be made with partially hydrogenated oils and thus have unhealthy trans fats).
FAQs
Lower in Calories: With popcorn, you get to more food to snack on, without eating more calories, because popcorn is so airy. Even though both deliver about 100 calories per ounce, a serving (about 1 ounce) of popcorn is a satisfying 3 cups, compared with 1 ounce of pretzels-just a mere 2 handfuls.
Is popcorn the lowest calorie snack? ›
When you want a large snack with a small calorie count, popcorn delivers. Some microwave brands have just 100 calories in 6 cups. "You have to chew it, so it's satisfying," says Joan Salge Blake, RD, a spokesperson for the Academy of Nutrition and Dietetics. It's also high in fiber, which can help you stay full longer.
Are pretzels high in calories? ›
Soft pretzels.
A buttered and salted soft pretzel from your favorite restaurant will typically have about: 414 calories. 9.61 grams of protein.
What snack is healthier than popcorn? ›
Even though the calorie count seems comparative with popcorn, if you are looking for a heart healthy1 snack, almonds are the way to go. vs. Nutrition information based on 1oz (28g) serving.
Is popcorn low or high in calories? ›
Popcorn is high in fiber, relatively low in calories and has a low energy density. These are all characteristics of a weight loss friendly food. With 31 calories per cup, air-popped popcorn contains much fewer calories than many popular snack foods ( 4 ).
What is the best snack for weight loss? ›
Healthy snacks for adults
- Apple and peanut butter packet. ...
- Almonds and popcorn. ...
- Energy bar and mandarin orange. ...
- Blueberries and breakfast biscuits. ...
- Roasted edamame and banana. ...
- Beef or turkey jerky and apple slices. ...
- Cheese crisps and cashews. ...
- Olives and prunes.
Popcorn triumphed over pretzels for a number of reasons, as Joyce Hendley originally reported for EatingWell. Whole Grain: First, popcorn is 100-percent whole grain. Most Americans don't get enough whole grains, and they provide a healthy boost of vitamins, minerals, fiber and antioxidants.
What is a good snack to replace popcorn? ›
10 Healthy Alternatives to Popcorn
- Air-popped popcorn with nutritional yeast. This alternative maintains the crunch and volume of traditional popcorn while being lower in calories and higher in fiber. ...
- Kale chips. ...
- Roasted chickpeas. ...
- Roasted nuts. ...
- Baked apple chips. ...
- Rice cakes. ...
- Seaweed snacks. ...
- Edamame.
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.
Even though popcorn is healthy, it is possible to eat too much of it. Both dietitians say that eating an excessive amount of popcorn can lead to bloating, gas and constipation because of its high-fiber content—especially for people who aren't used to eating a lot of fiber.
Is it good to eat popcorn at night? ›
Popcorn is a whole grain packed with fiber and carbs. Carbohydrates make tryptophan, an amino acid important for sleep, more available to the brain. A study found that food such as popcorn and nuts provided a longer sleep duration than food such as burgers and pizza. Here's another sweet bedtime treat.
Is popcorn the best snack for weight loss? ›
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.
What is the lowest calorie food? ›
Here are 39 foods with almost zero calories.
- SUGAR SNAP PEAS. ...
- TOMATOES. ...
- TURNIPS. ...
- WATERCRESS. ...
- WATERMELON. ...
- ZUCCHINI. ...
- BEVERAGES: COFFEE, HERBAL TEA, WATER, CARBONATED WATER. ...
- HERBS AND SPICES. Herbs and spices are used to add flavor to foods and are extremely low in calories.
Thanks to its high fiber content, popcorn tops the charts as one of the most filling low calorie snacks. Though there are only 31 calories in 1 cup (8 grams) of air-popped popcorn, it boasts 1.2 grams of dietary fiber — up to 5% of your daily fiber needs ( 19 ).
How many calories are in a full bowl of popcorn? ›
A serving of air-popped popcorn contains about 120 to 150 calories. The exact amount of carbohydrates your body needs will vary depending on your age, activity level, and overall health.
