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Popcorn: It Pays to Be Choosy

Karen Collins, MS, RD, CDN
American Institute for Cancer Research

When it comes to snack foods, many consumers choose popcorn as a healthful alternative to other packaged snacks like crackers, chips and cookies. But despite being a whole grain, not all popcorn is created equal. In fact, some options are actually among the snacks highest in unhealthy fat and sodium. And with today’s supersized portions, excess calories from popcorn can quickly derail your weight control efforts. Arming yourself with information on how to select the healthiest options is important.

Keep an eye out for unhealthy fats. Food companies have responded to consumer demand in recent years and have modified snack foods to reduce trans fat. But are all snack foods benefitting? Maybe not. Research published earlier this year that reported on a 2006 marketplace survey noted that popcorn often had higher trans fat content than chips or crackers. In the survey, almost a quarter of the popcorn varieties examined contained at least 3 grams of trans fat per serving – more than we are advised to eat in a whole day. In addition, more than half of the fat in microwave popcorn came from saturated and trans fat, higher than the average in any other snack category. While this doesn’t mean that all popcorn is unhealthy, it does points out why it’s so important to choose carefully.

Lighten up. Popcorn starts off as a healthy whole-grain food. Simple air popped kernels provide just 150 calories and almost 6 grams of fiber in a liberal five cup portion. Unfortunately, microwave varieties are rarely, if ever, au naturale. To choose the healthiest microwave popcorn at the store, look for those labeled “light” or “94 percent fat free.” A mini-sized bag (about five cups) of light or low fat popcorn provides about 90 to 130 calories and no more than 1 gram of saturated fat. A similar portion of a popcorn variety that is loaded with fat might contain 250 calories, with saturated fat zooming to 5 grams – about a quarter of many people’s recommended daily limit.

Divide and conquer. With traditional size popcorn bags, it’s not always easy to decipher the true calorie and fat content of what you eat. Serving sizes listed on the label account for only a fraction of the bag and, as many of us can attest, finishing off a whole bag is not that difficult. But munch your way through a whole larger-size bag and the calorie and fat content can quickly escalate.

To combat overconsumption, pre-portion your popcorn by separating it into individual bowls or smaller disposable bags. By dividing your portion ahead of time you’ll be less likely to overindulge.

Make it at home. One of the advantages of popping your own corn – in a traditional popper or saucepan with oil – is that you have control over the seasonings and can keep popcorn’s naturally low sodium content within bounds. If choosing between microwave varieties, read labels carefully. While some of the lower-fat choices keep sodium to less than 200 milligrams (mg) per serving, popcorn sold with extra buttery flavor often contains 300 to 500 mg of sodium in five cups of popped corn. That’s almost a meal’s worth.

If you like the idea of popping your corn in an air popper, but find the flavor a little lacking, here’s a suggestion: Use an oil mister to spray on just enough olive or canola oil to make seasonings stick. Then have fun creating your own signature varieties by adding your favorite herbs and spices. Try sprinkling popcorn with garlic or onion powder, cinnamon and a touch of sugar or a more exotic spice like cumin.

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The American Institute for Cancer Research (AICR) is the cancer charity that fosters research on the relationship of nutrition, physical activity and weight management to cancer risk, interprets the scientific literature and educates the public about the results. It has contributed more than $86 million for innovative research conducted at universities, hospitals and research centers across the country. AICR has published two landmark reports that interpret the accumulated research in the field, and is committed to a process of continuous review. AICR also provides a wide range of educational programs to help millions of Americans learn to make dietary changes for lower cancer risk. Its award-winning New American Plate program is presented in brochures, seminars and on its website, www.aicr.org. AICR is a member of the World Cancer Research Fund International.

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