Popcorn, low fat and sodium
Category: Snacks Method: Microwave
Nutrition Highlights
Serving Size
Calories
122
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 83 (68.2%) |
| Fat | 24 (19.9%) |
| Protein | 14 (11.7%) |
| Total | 122 (100%) |
Serving: 1 oz [28g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 21 (73.4%) |
| Protein | 3.6 (12.6%) |
| Fat | 2.7 (9.5%) |
| Water | 0.8 (2.8%) |
| Ash | 0.5 (1.7%) |
| Total | 28 (100%) |
Serving: 1 oz [28g]
Benefits
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High in fiber which aids digestion and makes you feel full for longer
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Low calorie which helps with weight management
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Contains antioxidants which protect cells from damage
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Provides vitamins and minerals like vitamin B1, manganese and phosphorus
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Easy to prepare and portable making it a convenient snack option
Risks
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High in calories if eaten in large quantities. Popcorn is high in fiber but the calories add up quickly if not monitored
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May contain acrylamide. Some studies have found that microwave popcorn contains acrylamide, a potential carcinogen that forms when starchy foods are cooked at high temperatures
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Could cause choking. If eating popcorn without paying attention, it's possible to inhale a kernel and choke on it
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May contain artificial flavors and preservatives. Commercial microwave popcorn often contains artificial preservatives, flavors and other additives that are best consumed in moderation
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Could interfere with some medications. The polyphenols in popcorn may interfere with how some medications are absorbed or broken down in the body
Additional Information
Popcorn is a popular snack loved by many due to its delicious taste and crunchy texture. When it comes to popcorn, there are various types available, but for the purpose of this discussion, we will focus on microwave popcorn that is low in fat and sodium. Let's explore the nutritional benefits and risks associated with this specific food product.
Firstly, one of the main benefits of low-fat and low-sodium microwave popcorn is its relatively low calorie content. Popcorn is a whole grain food, and when prepared without excessive amounts of oil or butter, it can be a great choice for those watching their calorie intake. A typical serving of low-fat microwave popcorn, which is usually around 3 cups, contains approximately 100-150 calories. This makes it a satisfying snack option that can help curb hunger without adding excessive calories to your daily intake.
Moreover, popcorn is a good source of dietary fiber. Fiber is essential for maintaining a healthy digestive system and promoting regular bowel movements. It also helps to keep you feeling full for longer periods, which can aid in weight management. A serving of low-fat microwave popcorn typically provides around 3-4 grams of fiber, contributing to your daily fiber requirements.
Additionally, popcorn is a whole grain that contains important nutrients such as vitamins, minerals, and antioxidants. Whole grains have been associated with a reduced risk of chronic diseases, including heart disease and certain types of cancer. While the specific nutrient content may vary depending on the brand and preparation method, low-fat microwave popcorn can still provide small amounts of essential nutrients like vitamin E, magnesium, and zinc.
On the other hand, it is important to consider the potential risks associated with microwave popcorn. One concern is the presence of artificial ingredients and additives. Some low-fat microwave popcorn products may contain artificial flavors, colors, and preservatives. These additives can have negative health effects, such as allergic reactions or adverse effects on certain individuals with sensitivities to specific food additives. Therefore, it is crucial to read the ingredient list and choose products with minimal artificial additives.
Another potential risk of microwave popcorn is the use of chemical compounds in the lining of the microwave popcorn bags. These compounds, such as perfluorooctanoic acid (PFOA), have been associated with adverse health effects when consumed in large amounts. However, it is worth noting that many popcorn manufacturers have phased out the use of PFOA and other similar chemicals in their packaging. To minimize exposure, it is advisable to follow the instructions provided on the packaging and avoid overheating the popcorn.
In conclusion, low-fat and low-sodium microwave popcorn can be a nutritious snack option when consumed in moderation. Its low calorie content, high fiber content, and potential contribution to essential nutrients make it an appealing choice. However, it is important to be mindful of the potential risks associated with artificial additives and the use of certain chemicals in packaging. As with any food product, it is recommended to read labels, choose reputable brands, and consume popcorn as part of a balanced diet.