Popcorn is a popular and beloved snack food, but is it actually good for you when trying to lose weight? There are a few key factors to consider when determining if oil popped popcorn can be part of a healthy weight loss diet.
Calories in popcorn
The main thing to look at is calories. Popcorn is relatively low in calories compared to many other snack foods. Here is a calorie comparison of popcorn versus some other common snacks (based on a typical 1 ounce serving size):
| Popcorn (air popped) | 30 calories |
| Potato chips | 150 calories |
| Pretzels | 110 calories |
| Tortilla chips | 140 calories |
As you can see, plain air popped popcorn with no oil or butter has only 30 calories per ounce. That’s far fewer calories than potato chips, pretzels, or tortilla chips.
However, the calories go up exponentially if you pop the popcorn in oil or add butter. Here are the calories for oil popped and buttered popcorn (based on a typical 1 ounce serving size):
| Popcorn popped in oil | 60 calories |
| Popcorn with butter | 100 calories |
While oil popped or buttered popcorn is still lower in calories than the other snack foods, the calories are significantly increased compared to air popped popcorn.
Portion control
Another important aspect is portion control. It’s easy to overeat popcorn since it is so light and airy. You may end up consuming multiple servings without realizing it. A typical bag of microwave popcorn contains about 3-1/2 ounces unpopped kernels. Once popped, that equals around 11 cups or 132 grams of popcorn. That entire bag would provide around 400-500 calories.
To keep calories in check, stick to reasonable single serving sizes of 1-2 ounces or about 3-4 cups popped. Resist the temptation to eat the whole bag in one sitting. Pre-portion the popcorn into individual bags or bowls so you don’t overdo it.
Fiber and nutrients
Popcorn is also a good source of fiber, providing 1-2 grams per ounce. Fiber helps you feel full and satisfied, reducing hunger and the temptation to overeat.
It also contains some B vitamins like thiamine and folate, plus minerals like manganese and magnesium. While popcorn is not loaded with vitamins and minerals, it does provide more than many other snack choices.
Blood sugar impact
Popcorn has a low glycemic index, meaning it does not cause major spikes in blood sugar. Steady blood sugar helps manage hunger and appetite. High glycemic foods cause blood sugar crashes that can lead to overeating later.
Potential benefits for weight loss
Eating plain, air popped popcorn may offer several advantages if you are trying to lose weight:
- Low in calories – only 30 calories per ounce
- High in fiber – keeps you feeling fuller longer
- Low glycemic index – prevents blood sugar crashes
- Provides nutrients like B vitamins and magnesium
- Can satisfy cravings for a crunchy, salty snack
- Takes up volume in the stomach, providing portion control
Research has shown popcorn may help with weight regulation:
- In a clinical study in Pennsylvania, people ate about 100 calories of popcorn versus potato chips as an afternoon snack. The popcorn group ended up eating less calorically dense foods over the rest of the day. They felt fuller and ate 5% less calories overall.
- Another study found including popcorn in the diet led to a greater reduction in body weight over 2 weeks compared to eliminating all snacks. The popcorn added volume and displaced other higher calorie snack foods.
The bottom line is substituting popcorn for high calorie snack foods may aid weight loss by reducing total daily calorie intake. The popcorn is fulfilling with fewer calories and the fiber helps regulate appetite.
Portion control is key
To reap these advantages, you must control portions to a single serving size of 1-2 ounces. Going overboard on popcorn defeats the purpose and leads to excess calorie intake. Measure out proper portions in advance in bags or bowls rather than eating straight from a large container.
Potential negatives of oil popped popcorn
While air popped popcorn may have weight loss benefits, oil popped popcorn is more questionable. Here are some potential drawbacks to keep in mind:
- Higher in calories – oil adds about 30 more calories per ounce
- Less filling due to less volume – oil allows popcorn to get denser as it reduces puffiness
- Oil is high in omega-6 fats which most people already over-consume
- Often doused in unhealthy toppings like butter, caramel, or cheese
- No evidence that oil makes it healthier – the oil does not add any real nutritional benefits
The minimal nutrients in popcorn come from the kernels themselves, not the oil. Overall, oil adds a lot of excess calories without any health advantage.
Stick to air popped
For weight loss purposes, you are better off sticking to air popped popcorn to keep the calories down. Then limit toppings to just a sprinkle of Parmesan cheese or chili powder rather than loads of butter and flavor powders. This will provide the maximum nutrients and fullness while controlling calories.
What about buttered popcorn?
Adding loads of butter or margarine on top of the popcorn is the worst option for weight loss. Here’s why:
- Butter adds 70 more calories per ounce – nearly 3 times the calories of air popped
- Easy to overdo it with liquid butter – a common serving size is 1-2 tablespoons totalling 100-200 calories
- Butter is mostly fat with little nutritional value
- Still not as filling calorie for calorie compared to air popped
- Butter flavorings promote overeating due to hyper-palatability
A little bit of butter may be reasonable if you carefully measure a small amount like 1 teaspoon. But it’s easy to go overboard pouring on large amounts of melted butter or butter-flavored oils.
Healthiest choice is air popped
For maximum fullness with the least calories, your best bet is sticking to plain old air popped popcorn. The simplest method is using a plain paper bag in the microwave. You can also find cheap air popper machines for under $20 to make stovetop popcorn.
Smart ways to eat popcorn for weight loss
Here are some tips to integrate popcorn into your diet if you are trying to shed pounds:
- Air pop your corn plain without oil – you save around 30 calories an ounce
- Portion into 100 calorie servings – about 3 cups popped
- Use single serve bags or bowls so you don’t overeat
- Spice it up with herbs, spices, grated Parmesan instead of butter and sweet flavors
- Eat it alongside protein and fiber rich foods for a balanced snack
- Allow yourself an occasional small treat of oil popped or buttered popcorn – just don’t make it an everyday habit
Be aware that popcorn does not provide complete nutrition on its own. Enjoy it alongside protein, fruits, veggies and healthy grains as part of balanced eating for weight loss.
Bottom line
Is oil popped popcorn good for weight loss? In moderation, yes – it can be part of a healthy weight loss plan. Air popped popcorn is an especially smart choice due to the low calories and high fiber. Just be sure to watch your portions and avoid excessive oil, butter and flavorings. Aim for about 1-2 servings of 1 ounce each per day max as part of your regular diet.
