Snacks, popcorn
Category: Snacks Method: Microwave Characteristics: Low Fat
Nutrition Highlights
Serving Size
Calories
120
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 | 82 (68.1%) |
| Fat | 24 (20.2%) |
| Protein | 14 (11.9%) |
| Total | 120 (100%) |
Serving: 1 oz [28g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 20 (72.0%) |
| Protein | 3.6 (12.6%) |
| Fat | 2.7 (9.5%) |
| Ash | 0.9 (3.1%) |
| Water | 0.8 (2.8%) |
| 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 in calories which helps with weight management
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Contains antioxidants which protect cells from damage
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Rich in polyphenols which have anti-inflammatory properties
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Good source of vitamin B1 which helps convert food into energy
Risks
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High in sodium. Microwave popcorn is often high in sodium which can raise blood pressure over time if consumed in large amounts
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Lack of nutrients. Popcorn provides few nutrients other than fiber but lacks protein, vitamins and minerals. It should not replace more nutritious foods
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Oil residues. Microwave popcorn bags contain residues of unpopped kernels and oils which contain acrylamide, a potential carcinogen formed during high-heat cooking of starchy foods
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Potential allergens. Popcorn may contain common food allergens like gluten if not labeled gluten-free
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Overconsumption of calories. While low in fat, popcorn is high in calories due to the starch content. Eating large portions can contribute to weight gain if not accounted for in total daily calorie needs
Additional Information
Snacks, specifically microwave low-fat popcorn, can be a convenient and enjoyable treat for many individuals. They offer a range of nutritional benefits while also posing some risks that should be taken into consideration.
One of the primary attributes of microwave low-fat popcorn is its relatively low calorie content. Compared to other snack options like chips or cookies, low-fat popcorn generally contains fewer calories per serving. This can be particularly beneficial for those who are watching their calorie intake or aiming to maintain a healthy weight.
Another advantage of low-fat popcorn is its whole grain content. Popcorn is made from whole corn kernels, which are a good source of dietary fiber. Fiber is crucial for maintaining a healthy digestive system, promoting regular bowel movements, and preventing constipation. Additionally, a diet rich in fiber has been associated with a reduced risk of various chronic diseases, including heart disease, type 2 diabetes, and certain types of cancer.
Microwave low-fat popcorn can also be a source of antioxidants. Antioxidants are compounds that help protect the body against oxidative stress and damage caused by harmful molecules called free radicals. Popcorn contains polyphenols, a type of antioxidant, which have been linked to a lower risk of chronic diseases and improved overall health.
On the other hand, there are some risks associated with microwave low-fat popcorn that should be considered. One of the primary concerns is the use of artificial additives, such as flavorings and preservatives. Some low-fat popcorn varieties may contain artificial flavors, colors, or additives to enhance taste and prolong shelf life. These additives may have potential health risks, including allergic reactions or adverse effects on certain individuals.
Additionally, while low-fat popcorn can be a healthy snack option, it is important to be mindful of portion sizes and toppings. Many microwave popcorn bags contain multiple servings, and consuming the entire bag can lead to excessive calorie intake and potential weight gain. Furthermore, some flavored varieties may be high in sodium or sugar, which can negatively impact blood pressure and overall health if consumed in excess.
To make microwave low-fat popcorn a healthier choice, consider opting for plain or lightly salted varieties. This allows you to control the amount of added salt and avoid excessive sodium intake. Additionally, you can experiment with natural flavorings like herbs, spices, or nutritional yeast to enhance the taste without relying on artificial additives.
In summary, microwave low-fat popcorn can be a nutritious snack option when consumed in moderation and with attention to additives and toppings. Its low calorie content, whole grain nature, and antioxidant properties make it a favorable choice. However, it is important to be cautious of artificial additives, portion sizes, and potential excess sodium or sugar content in flavored varieties. As with any food, balance and moderation are key to enjoying the nutritional benefits of microwave low-fat popcorn while minimizing potential risks.