Fiber-rich popcorn can be healthy snack — really
From street vendors and movie theaters to ball games and county fairs, popcorn is an all-time favorite American snack food with an average consumption of 14 billion quarts (14 quarts per person) per year!
The folklore
The oldest ears of popcorn date back 4,000 years when it was an important food as well as ceremonial decoration for the Aztec Indians.
Popcorn was once ground and eaten with milk, similar to today’s breakfast cereal. It is also a healthy and nutritious whole grain food (three cups of popcorn equals one serving of whole grains).
Popcorn supplies many important nutrients, including dietary fiber, making it a smart snack option.
The facts
Popcorn (Zea mays everta) is a member of the grass family, which includes maize (corn), wheat, rice, and many others. Of the six types of corn — sweet, field (dent), pod, flour, flint and popcorn — only popcorn pops.
Because it retains the germ, endosperm, and hull, popcorn is a 100% whole grain food that is minimally processed, low calorie and a good source of fiber and antioxidants.
A three-cup serving of air-popped popcorn contains more than 10 percent DV (DV=Daily Value, based on 2,000 calories/ day) of dietary fiber and manganese, which helps protect cells against harmful free radicals.
The findings
Popcorn, high in fiber, which is linked with many health benefits, including digestive health, cholesterol-lowering, weight loss, and blood sugar management, can help increase fiber and whole grain intake, as well as several nutrients (Journal of the American Dietetic Association, 2008). In addition, popcorn contains seed proteins and is high in the amino acids, lysine and tryptophan, which can stimulate growth of health-promoting organisms in the gut microbiome to further support digestive health (Frontiers in Microbiology, 2022). Research also shows popcorn contains significant amounts of health protective antioxidants known as phenolic acids, which are highly bio-accessible, which means the body can more easily absorb them.
The finer points
Stored properly, unpopped popcorn kernels can last for years. Kernels will expire more quickly if exposed to moisture, which takes away their ability to expand and pop. Freezing or refrigerating also diminish popping capability. Keep kernels in a dry, well-sealed container, as exposure to air can make them go stale.
Air-popped popcorn makes a healthy snack. Top with a light drizzle of olive oil if desired and toss with your favorite seasonings, herbs and spices. For savory, try with nutritional yeast for a cheesy flavor, crushed rosemary, smoked paprika, garlic powder, or taco seasoning; for sweet, add a bit of honey or maple syrup, cinnamon, cocoa powder or dark chocolate shavings.