Popcorn is a delicious and healthy snack, as long as it is prepared with its nutrition in mind. The amounts of fat and calories in the popcorn we eat at the movies are very different from those with little or no butter.
Since this food is technically a form of vegetable (and also a cereal), it offers some nutritional rewards. One cup of popcorn provides vitamin A, calcium, fiber, magnesium, phosphorus, potassium, carotene, and lutein. They also contain fiber (about 1.2 grams per cup), which can reduce hunger and help us stay full for longer.
However, the calorie, fat, and carbohydrate content of popcorn will vary depending on how it is made. Below we will examine the nutritional information of all types of popcorn to decide how much or what type is best to eat depending on the time.
Air Popcorn Nutrition Facts
Air popcorn is made without butter or oil, so it is the lowest in calories. Such a cup made with air contains:
- Calories: 31
- Total fat: 0.4 grams
- Carbohydrates: 6.2 grams
- Dietary fiber: 1.2 grams
- Protein: 1 gram
The simplest ones are made up mostly of carbohydrates, followed by protein. We can consider popcorn without butter as a healthy snack, considering that it is very low in calories and contains heart-healthy fiber.
Unpopped corn kernels
Popcorn shells are made up of fat, protein, carbohydrates, and water. When heated, the pressure builds inside, the kernel expands and explodes, forming edible popcorn.
If you’ve ever read the label on a container of corn kernels, you may have wondered why popcorn has fewer calories when it pops. Two tablespoons of unpopped grains contain:
- Calories: 110
- Total fat: 1.5 grams
- Carbohydrates: 22 grams
- Dietary fiber: 4 grams
- Protein: 3 grams
What can create confusion between popped and whole kernels is that when cooked, popcorn expands 35-40 times the size of the kernel. So while two tablespoons of 110 calorie kernels may sound like a lot, once cooked that amount will make about 4 cups of popcorn.
Corn kernels with olive oil
Using extra virgin olive oil to cook corn kernels in a wave is a healthy option. Although popping them will result in the fewest calories, adding olive oil will increase your intake of healthy fats, which can help control hunger, among other benefits.
The amount of calories in popcorn cooked with olive oil will vary depending on the amount of oil and popcorn we are using. A normal recipe to cook them with olive oil will have nutrients close to:
- Calories: 55
- Total fat: 3 grams
- Carbohydrates: 6.2 grams
- Dietary fiber: 1.2 grams
- Protein: 1 grams
When we add oil for popping, even healthy extra virgin olive oil, we will increase the calories because the fat in the oil clings to the grains.
Fats have the same number of calories, whether they are solid or liquid. In general, fat contains 120 calories per tablespoon. Olive oil is primarily monounsaturated fat , which can have a beneficial effect on cholesterol levels, while butter is medium saturated fat.
Popcorn made at the movies
It’s no surprise that movie theater popcorn tends to contain more calories and fat than previous models, but the data can be a bit surprising.
Studies have found that large movie theaters typically underestimate the amount of calories in popcorn. For example, there are cinemas that confirm that a medium package contains 760 calories, but laboratory tests found that the calorie count was closer to 1,200.
Since the ingredients in movie theater popcorn are often controlled by the person preparing the food, the nutrition of popcorn can vary. However, a typical 1-cup serving of butter-added movie theater popcorn contains:
- Calories: 92
- Total fat: 8.2 grams
- Carbohydrates: 4.4 grams
- Dietary fiber: 0.8 grams
- Protein: 0.7 grams
Keep in mind that it is difficult to limit yourself to just one serving of this crunchy and buttery snack when it comes in a large container.
Microwave Popcorn Bags
The fact of being able to read how many calories the popcorn that we will make in the microwave contains can be very convenient; just make sure you see the amount per serving and do the correct calculations.
While a serving of movie theater butter popcorn contains 170 calories and 11 grams of fat per serving. This means that you would consume 425 calories and 27.5 grams of fat if you ate the whole bag.
If you have trouble stopping at a single serving, consider buying the mini bags of popcorn, which generally provide only one serving per bag. While choosing mini bags can keep your calorie intake low, be aware that experts say microwave popcorn has other drawbacks. C ontienen usually much salt and artificial flavorings.
Buying unsalted popcorn may be a better option because we can control the amount of salt we add ourselves or we can choose to spice with our favorite spices.
There is also some concern about microwave bags that contain chemicals called perfluorooctanoic acid (PFOA), the same chemical used in nonstick Teflon coating, and perfluorooctane sulfonate (PFOS). These chemicals, in high amounts, are related to cancer, immunotoxicity, weight gain, altered thyroid function, among others.
As consumers become increasingly aware of these types of chemicals in food, manufacturers have modified the ingredients and packaging. It is important to read labels to be aware of what is in food, not just because of the nutritional value and calorie count.
