Crunchy and satisfying, popcorn is one of the most popular snacks for people of all ages.
The average American munches on 43 quarts of popcorn per year. With a relatively low-calorie count (31 calories per cup of air-popped popcorn), it’s been a favorite of folks who are looking to lose weight. In fact, air-popped popcorn actually ranks as a zero point food on WeightWatchers.
As a dietitian, I’ve always promoted popcorn as a healthy snack thanks to its status as a whole grain. As long as it’s not coated in chocolate, caramel or rivers of butter, it’s generally considered to be a low-calorie snack that fits into most everyone’s diet. But popcorn is gaining popularity for one thing I never considered it to be: a keto-friendly snack.
Popcorn nutrition facts
Let’s take a deep dive into popcorn nutrition. As a whole grain, popcorn would be categorized as a carbohydrate food. It certainly is, but when you analyze it more closely, it’s lower in carbohydrate than you might guess. (Note that the calories and carbs will be higher for kettle corn or popcorn with any kind of drizzle.)
According to the USDA’s Nutrient Database, here’s the breakdown for 1 cup of air-popped popcorn:
- Calories: 31
- Carbohydrates: 6 grams
- Fiber: 1.2 grams
- Protein: 1 grams
- Fat: 0.36 grams
Is popcorn keto?
The goal of a keto diet is to put the body into a state of ketosis so that it burns fat instead of carbohydrates as fuel. To get to this state, carbohydrates, which usually make up 40 to 60 percent of the American diet, need to be severely restricted. People who follow a keto-style diet generally need to limit carbohydrate intake to 5 percent or less of their total calories.
For example, on a 2000-calorie diet, only 25 grams can come from carbohydrate. The remaining calories would come from fat (60 to 80 percent) and protein (15 to 25 percent). So, in theory you could enjoy a substantial 4 cups of popcorn (half a bag of microwave popcorn) a day while keeping to a keto lifestyle.
According to the Keto Project, an organization that verifies keto foods, a food must have 5 or less grams of net carbohydrate per serving to qualify as keto. Net carbs are calculated by taking the total grams of carbohydrate in a food and subtracting the amount of fiber. In this case, popcorn contains 6 grams of carbs per 1 cup serving and 1.2 grams of fiber, bringing the net carbs per serving to 4.8 grams. Yes friends, popcorn is indeed a keto food.
Other keto-friendly snacks
The market for keto foods is huge and expected to grow to 15 billion by 2027. There is no shortage of packaged keto diet products on the market, ranging from granola bars to pancake mix to tortillas. Other smart snack picks that work with a keto diet include the following:
Keep in mind that while all the foods above fit into a low-carb, high-fat keto diet, you won’t see results on this diet unless you stick with it overall. And for the best outcome, it’s smart to pair any eating plan with regular exercise. If you’re not sure if a keto diet is right for you, talk to your physician or registered dietitian.
Frances Largeman-Roth, RDN
Frances Largeman-Roth, RDN, is a New York Times bestselling author and nationally recognized health expert. Frances has been a guest on several TV shows, including the Today Show, Good Morning America, Access Hollywood Live and CNN. She contributes to many publications, including Today.com, Parade, and Well+Good and is a sought-after spokesperson for brands in the wellness space. Frances is a mom of three and loves helping families stay healthy with her fun approach to eating well. She is the author of numerous books, including Eating in Color and the upcoming, Everyday Snack Tray. Follow her on Instagram and get her wellness content and recipes at www.FrancesLargemanRoth.com.
FAQs
“It's going to fill you up, it's not high on the carb count and it has a little bit of fiber.” The key is not to go overboard — 1 cup of air-popped popcorn has only 6 grams of carbs, but if you eat 3 cups, that's 18 grams and likely more than half of your daily carbs.
Can I eat popcorn on a low-carb diet? ›
You can still enjoy a serving of popcorn while on a low-carb diet. The fiber content will help keep you full and the volume might prevent you from giving in to cravings for cake and cookies. If you do choose to eat popcorn as your snack, you may have to minimize other sources of carbohydrates for that day.
Is popcorn a good carb or bad carb? ›
Popcorn is high in fiber and protein. It's also a good source of carbohydrates and dietary fiber. It's loaded with vitamins, minerals, antioxidants, and phytochemicals.
How many net carbs are in 1 cup of popcorn? ›
According to the USDA, 1 cup of air-popped, unsalted popcorn (8g) has about 5.02 net carbs. While 1 cup of popped popcorn doesn't seem unreasonable considering keto caps daily carbs around 50g a day, realistically, it's hard to only eat 1 cup of plain popcorn.
How much popcorn is okay on keto? ›
For example, on a 2000-calorie diet, only 25 grams can come from carbohydrate. The remaining calories would come from fat (60 to 80 percent) and protein (15 to 25 percent). So, in theory you could enjoy a substantial 4 cups of popcorn (half a bag of microwave popcorn) a day while keeping to a keto lifestyle.
Is peanut butter OK to eat on a low-carb diet? ›
Peanut butter is moderately low in carbs and contains both fiber and healthy fat. Its composition makes peanut butter a balanced food that can be added to keto diets, depending on how it's made.
What popcorn has the lowest carbs? ›
Air-popped popcorn would be the best choice, as it is lower in carbohydrates as well as calories, Palinski-Wade says. “However, since grams of fat are not a concern on a keto diet, added oil or butter would still allow this snack to be keto-friendly,” she adds.
How many carbs a day to lose weight? ›
As far as how many carbohydrates to eat, Pratt says 100 to 150 grams of carbohydrates is safe for most people who are trying to lose weight. It may be better for some people to eat carbs consistently throughout the day. “You can also break it up evenly with 40 to 50 grams of carbs per meal,” she says.
Can you eat popcorn to lose weight? ›
Eating it may help with weight loss
Popcorn is high in fiber, relatively low in calories and has a low energy density. These are all characteristics of a weight loss friendly food. With 31 calories per cup, air-popped popcorn contains much fewer calories than many popular snack foods ( 4 ).
Does popcorn spike blood sugar? ›
Popcorn offers people with diabetes a low-sugar, low-calorie snack option. It will not increase a person's blood sugar levels by a significant amount, making it a safe choice between meals. However, people should keep toppings to a minimum and avoid eating excessive portions.
Pork Rinds: These crispy snacks are virtually carb-free. Hard-boiled eggs: A protein-rich and portable option. Greek Yogurt: Choose the unsweetened variety for a protein-packed, low-carb treat. Jerky: Lean meat or turkey jerky is carb-free and high in protein.
Is skinny pop popcorn keto-friendly? ›
Skinny Pop is incredibly popular. It's low in calories, tasty, and convenient. Skinny Pop has 7g of net carbs per small bag, making it pretty keto-friendly.
Is watermelon on keto? ›
Watermelon is also a keto-friendly fruit. Watermelon is full of water and low in carbohydrates compared to many other popular fruits. One cup of diced watermelon contains 11.5 grams of net carbs (the total carbs minus grams of fiber). 4 Fiber per serving is 0.6 grams.
Will popcorn kick me out of ketosis? ›
Popcorn is a whole-grain food, and grains are off-limits on the keto diet, so technically — popcorn is not keto-friendly. However, it can still fit into your keto plan as long as you consume just the right amount so that you won't get knocked out of ketosis.
Is buttered popcorn OK for keto? ›
If you use a sugary topping, like caramel or chocolate, then that's not keto-friendly. But according to Rissetto, if you use savory things like butter, Parmesan cheese, seasonings or a tiny bit of hot sauce, then that would keep the snack within the limits of the diet.
Is popcorn better than chips on keto? ›
It's filling but low in calories and contains more nutrients and fewer net carbs than other popular snacks like chips and crackers. Overall, popcorn can be a healthy addition to a keto diet — especially if you limit other high-carb foods.
How many carbs are in 1 cup of buttered popcorn? ›
Popcorn With Butter (1 cup, popped) contains 5.7g total carbs, 4.7g net carbs, 6.6g fat, 0.9g protein, and 83 calories.
Is movie theater popcorn low carb? ›
A large bucket of movie theater popcorn can contain up to 50 grams of carbs, which exceeds the daily limit for a keto diet. If you're craving popcorn while on a keto diet, it's best to make your own at home using air-popped kernels and a keto-friendly oil or to explore low-carb alternatives.
