The pleasant aroma you smell and the satisfying popping sound you hear when you make a batch of popcorn isn't all the food has to offer. It also supplies certain key nutrients such as protein. Not all popcorn is created equally though. Many varieties of popcorn are too high in sodium and fat to be considered a healthy part of your diet, but when it's prepared in a healthful way, the tiny kernels can be a nutritious addition to your eating plan.
Protein in Popcorn
One cup of air-popped popcorn delivers 1 gram of protein. That's only a small portion of the daily recommendation of 46 grams for women and 56 grams for men, according to the Centers for Disease Control and Prevention. A cup of microwave popcorn supplies 0.80 gram of protein.
Function of Protein
Your body requires a constant supply of protein to sustain life and repair itself. Protein foods contain amino acids, which you use to make new proteins that help maintain muscle mass, grow new cells and fuel your body. Animal foods, such as meat, fish, milk and cheese, are among the top sources for protein, and they also supply each of the essential amino acids you need. If you eat a diet that includes a variety of nutritious foods, you likely get enough protein and essential amino acids. Don't rely on popcorn to boost your intake significantly, though. While you get a small amount of protein, you'd have to eat a huge serving of popcorn to make a dent in the quantity you need for the day.
You get small doses of iron, potassium and zinc from a serving of popcorn, but not much else in the way of other essential vitamins and minerals. You do get a fair amount of dietary fiber, though. One cup of air-popped popcorn contains 1.2 grams of fiber. Women need approximately 25 grams of fiber each day and men need approximately 38 grams each day. A cup of microwave popcorn has 0.9 gram of fiber. Fiber helps you digest your food and softens your stool so you're less likely to become constipated. The nutrient also lowers your blood pressure and blood sugar levels, too.
Air-popped popcorn is your healthiest choice because it doesn't contain added oils or salt. You can flavor air-popped popcorn with a variety of tasty ingredients, such as shredded cheese, cinnamon, garlic powder or a spritz of olive oil and fresh herbs. If you opt for microwave popcorn, read ingredient labels carefully. Pass on versions that include partially hydrogenated oils because they contain harmful trans fats, which raise your cholesterol and increase your risk of heart disease. Look for low-sodium versions, as well. One cup of microwave popcorn may contain more than 100 milligrams of sodium, but many brands sell reduced-sodium popcorn that has less than that.
- U.S. Department of Agriculture: Snacks, Popcorn, Air-Popped
- U.S. Department of Agriculture: Snacks, Popcorn, Oil-Popped, Microwave, Regular Flavor
- University of Maryland Medical Center: Protein in Diet
- Centers for Disease Control and Prevention: Protein
- Harvard School of Public Health: Fats and Cholesterol: Out With the Bad, In With the Good