Snacks, popcorn, home-prepared, oil-popped, unsalted
Category: Snacks
Nutrition Highlights
Serving Size
Calories
40
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 (%) |
|---|---|
| Fat | 20 (50.6%) |
| Carbohydrate | 19 (46.5%) |
| Protein | 2.9 (7.2%) |
| Total | 40 (100%) |
Serving: 1 cup [8g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 4.6 (58.1%) |
| Fat | 2.2 (28.1%) |
| Protein | 0.7 (9.0%) |
| Water | 0.2 (2.8%) |
| Ash | 0.2 (2.0%) |
| Total | 8.0 (100%) |
Serving: 1 cup [8g]
Benefits
-
High in fiber which aids digestion and makes you feel full for longer
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Low in calories compared to other snack foods, making it a good option for weight management
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Contains antioxidants which protect cells from damage
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Rich in polyphenols that have anti-inflammatory properties
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Provides vitamins, minerals and plant compounds with potential disease-fighting abilities
Risks
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High in calories if consumed in large quantities as popcorn is mostly carbohydrates
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Oil used in popping can contribute to higher fat content depending on type of oil used
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Lack of nutrients compared to other whole grains as popcorn is stripped of bran and germ during processing
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Risk of choking if eaten too quickly as popcorn kernels are small and expand when popped
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Potential for burnt popcorn or unpopped kernels if overcooked which can affect taste and texture
Additional Information
Snacks, specifically home-prepared, oil-popped, unsalted popcorn, can be a nutritious and satisfying addition to one's diet when consumed in moderation. This popular snack offers several nutritional benefits, including being low in calories, high in fiber, and a good source of antioxidants. However, it is important to note that certain risks may arise if popcorn is not prepared and consumed appropriately.
One of the primary attributes of home-prepared, oil-popped, unsalted popcorn is its low calorie content. Popcorn is naturally low in calories, with approximately 30 calories per cup. This makes it an excellent choice for individuals who are watching their calorie intake or aiming to maintain a healthy weight. By comparison, many other popular snack options, such as chips or cookies, tend to be much higher in calories and often contain unhealthy fats and added sugars.
Another significant benefit of popcorn is its high fiber content. Fiber is essential for maintaining a healthy digestive system, promoting regular bowel movements, and reducing the risk of various chronic diseases. Popcorn contains approximately 1.2 grams of dietary fiber per cup, making it a decent source of this important nutrient. By including popcorn in your diet, you can increase your fiber intake and support a healthy digestive system.
Furthermore, popcorn is a good source of antioxidants. Antioxidants are compounds that help protect the body against damage caused by harmful molecules called free radicals. Popcorn contains polyphenols, which are antioxidants that have been linked to a reduced risk of chronic diseases, including heart disease and certain types of cancer. However, it is worth noting that the antioxidant content may vary depending on the specific variety of popcorn and the way it is prepared.
While home-prepared, oil-popped, unsalted popcorn offers several nutritional benefits, there are also some risks associated with this snack. The primary risk lies in the method of preparation. While air-popped popcorn is the healthiest option, oil-popped popcorn can be higher in fat and calories due to the added oil. It is important to moderate the amount of oil used during preparation to avoid excessive calorie intake.
Additionally, while unsalted popcorn is a healthier choice compared to its salted counterparts, individuals with high blood pressure or those following a low-sodium diet should be cautious. Consuming excessive amounts of sodium can contribute to increased blood pressure levels and other health issues. Therefore, it is advisable to limit the consumption of salted popcorn or opt for unsalted varieties.
In conclusion, home-prepared, oil-popped, unsalted popcorn can be a nutritious snack when consumed in moderation. It is low in calories, high in fiber, and provides antioxidants. However, it is important to be mindful of the preparation method and portion size to avoid excessive calorie intake and sodium consumption. By incorporating popcorn into a well-balanced diet, individuals can enjoy a satisfying snack that offers several nutritional benefits.