Snacks, popcorn, air-popped
Category: Snacks
Nutrition Highlights
Serving Size
Calories
31
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 | 25 (80.4%) |
| Protein | 4.1 (13.3%) |
| Fat | 3.3 (10.6%) |
| Total | 31 (100%) |
Serving: 1 cup [8g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 6.2 (77.8%) |
| Protein | 1.0 (12.9%) |
| Fat | 0.4 (4.5%) |
| Water | 0.3 (3.3%) |
| Ash | 0.1 (1.4%) |
| Total | 8.0 (100%) |
Serving: 1 cup [8g]
Benefits
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Air-popped popcorn is a low calorie snack. A cup of air-popped popcorn has only 31 calories
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It is high in fiber. A cup of air-popped popcorn contains 3 grams of fiber which helps promote digestive health
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It contains antioxidants like polyphenols that may help reduce inflammation in the body
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Being high in volume but low in calories makes popcorn filling and satisfying as a snack without adding many calories
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Popcorn contains small amounts of various vitamins and minerals like potassium, phosphorus, vitamin B1 and magnesium
Risks
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Low in nutrients as air-popped popcorn is not a whole food and provides mainly empty calories from carbohydrates
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May promote overeating due to its light and airy texture which makes it easy to mindlessly consume many calories without feeling full
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The oil and salt variants can be high in sodium which may negatively impact blood pressure in some individuals
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Eating it as a snack between meals may disrupt blood sugar levels and hunger cues if portions are not controlled
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The uncoated air-popped variant provides few vitamins, minerals or fiber compared to alternatives like whole grains or nuts
Additional Information
Snacks, popcorn, air-popped, are a popular and widely consumed treat that can offer several nutritional benefits when prepared and consumed in a healthy manner. However, it is essential to be mindful of certain risks associated with this food product as well.
One of the primary attributes of air-popped popcorn is its low calorie content. Compared to other snacks like chips or cookies, popcorn is relatively low in calories, making it an excellent option for individuals who are watching their weight or trying to maintain a healthy diet. A single cup of air-popped popcorn contains only around 30 calories, making it a satisfying and guilt-free snack choice.
Furthermore, air-popped popcorn is a whole grain food, which means it retains all three parts of the grain: the bran, germ, and endosperm. This makes it a good source of dietary fiber, providing essential roughage that aids in digestion and promotes bowel regularity. Fiber also helps to increase satiety, keeping you fuller for longer periods, and may contribute to weight management.
Popcorn is also a relatively low-fat snack, especially when air-popped. It contains minimal amounts of saturated fat and cholesterol, making it a healthier alternative to many other snack options. However, it is crucial to note that the nutritional benefits of popcorn can be easily undermined if it is prepared with excessive amounts of butter, oil, or salt. These additions can significantly increase the calorie and fat content, turning a healthy snack into an unhealthy one.
While air-popped popcorn can be a nutritious snack, it is important to be aware of some potential risks associated with its consumption. One concern is the presence of acrylamide, a chemical compound that forms naturally in starchy foods when they are cooked at high temperatures. Acrylamide has been linked to an increased risk of certain types of cancer in animal studies. However, the evidence in humans is limited, and more research is needed to establish a clear link between acrylamide and cancer risk. To minimize exposure to acrylamide, it is advisable to avoid overcooking popcorn and other starchy foods.
Another risk associated with popcorn consumption is the potential for choking, particularly in young children. The hulls or un-popped kernels can pose a choking hazard if not properly chewed or if consumed by individuals with swallowing difficulties. Therefore, it is crucial to ensure that popcorn is prepared and consumed in a way that minimizes the risk of choking, such as by removing any un-popped kernels and encouraging thorough chewing.
In conclusion, air-popped popcorn can be a nutritious snack option when prepared and consumed in a healthy manner. Its low calorie and fat content, combined with its high fiber content, make it a satisfying and guilt-free treat. However, it is important to be mindful of potential risks associated with popcorn, such as the formation of acrylamide and the choking hazard. By enjoying air-popped popcorn in moderation and being cautious of preparation methods, individuals can reap the nutritional benefits of this popular snack.