Popcorn is a popular and beloved snack for many people. Its light, airy texture and ability to take on many different seasonings makes it a versatile treat. Traditional popcorn is made by popping corn kernels in some type of oil over heat. Most commercial popcorn uses vegetable, corn, or coconut oils. However, olive oil is growing in popularity as an alternative popping oil.
Olive oil offers several potential benefits over other popping oils. But is olive oil actually a healthier choice for making your popcorn? Here’s a look at the pros and cons of using olive oil to pop your popcorn.
Pros of Olive Oil Popcorn
Here are some of the touted benefits of using olive oil to pop popcorn:
High in Monounsaturated Fats
Olive oil is high in monounsaturated fatty acids (MUFAs). MUFAs are considered a heart-healthy type of dietary fat. MUFAs have been shown to improve blood cholesterol levels by lowering LDL or “bad” cholesterol. Some studies also indicate MUFAs may benefit insulin levels and blood sugar control.
Contains Antioxidants
Extra virgin olive oil, in particular, contains beneficial plant compounds that function as antioxidants. These antioxidants called polyphenols may help reduce inflammation and lower oxidative stress in the body. Oxidative stress contributes to many chronic diseases.
Imparts Flavor
The flavor of olive oil is quite distinctive. Using olive oil to pop your popcorn will impart some of that grassy, peppery olive oil taste. This can enhance the flavor of the popcorn, adding some complexity and nuance.
Versatile for Toppings
Olive oil popcorn provides a neutral base that pairs well with both sweet and savory seasonings. Drizzle with a bit of honey, sprinkle on some Parmesan cheese, or add chili powder or garlic salt – olive oil popcorn can handle it all.
Cons of Olive Oil Popcorn
Using olive oil to pop your popcorn does come with a few drawbacks:
Lower Smoke Point
Olive oil has a lower smoke point than other oils typically used for popcorn like canola or coconut oil. The smoke point refers to the temperature at which the oil will start to smoke and burn. Oils with lower smoke points can burn faster.
To avoid burning, you’ll need to remove the olive oil popcorn from heat as soon as the popping slows down. Watch it closely so it doesn’t overcook and acquire a burnt flavor.
Stronger Flavor
While some enjoy olive oil’s more robust flavor, others may find it overpowers more delicate seasonings and toppings. If you want the natural corn flavor to shine, olive oil may not be the best match.
Higher Cost
Olive oil tends to cost more than vegetable, corn, coconut, and canola oils. The expense can add up, especially if you eat a lot of popcorn.
Messier Cleanup
Common popcorn popping methods like hot air poppers or microwavable bags aren’t designed to handle olive oil’s lower smoke point. Stovetop popping is required to closely monitor olive oil. But stovetop popping can result in more splatter and mess to clean up afterwards.
Nutritional Profile of Olive Oil Popcorn
Understanding the nutritional facts of olive oil popcorn can provide more insight into whether it offers any diet or health advantages.
Here is the nutrition information for a 100 gram (3.5 oz) serving of air-popped popcorn prepared with 1 tablespoon of olive oil and no other ingredients:
| Nutrient | Amount |
|---|---|
| Calories | 366 |
| Fat | 15 g |
| Saturated Fat | 2 g |
| Carbohydrates | 54 g |
| Fiber | 12 g |
| Protein | 8 g |
A few key things stand out about this nutrition profile:
High in Calories and Carbs
A 100 gram serving provides over 350 calories, over half of which come from carbohydrates. The high carb and calorie count is due mainly to popcorn’s starch content. So olive oil popcorn does not represent a low-calorie or low-carb snack choice.
High in Fiber
Popcorn is a whole grain and provides a significant amount of dietary fiber – around 12 grams per 100 gram serving. Fiber aids digestion and gut health.
Mostly Unsaturated Fat from Olive Oil
Nearly all of the fat content (15 grams) comes from the added olive oil. Only 2 grams is saturated fat, while the remaining 13 grams is unsaturated. So olive oil does provide more favorable fatty acid profile.
Decent Protein
There is 8 grams of plant-based protein in popcorn. So olive oil popcorn delivers a moderate protein hit.
Is Olive Oil Popcorn Healthier Than Other Oils?
Looking strictly at nutritional content, olive oil confers some potential advantages over typical popcorn oils:
- Higher in heart-healthy monounsaturated fats
- Contains antioxidant polyphenols
- No cholesterol or trans fats
However, most other common popcorn oils like canola and vegetable oil are also low in saturated fat and contain no cholesterol or trans fats either. Here is how olive oil popcorn compares nutrition-wise to air-popped popcorn made with other oils:
Olive Oil vs. Coconut Oil
Coconut oil has become trendy for air popping popcorn due to its high smoke point and purported health benefits. However, coconut oil is over 90% saturated fat – far higher than olive oil’s 15% saturated fat content. If limiting saturated fats, olive oil is likely the better choice.
Olive Oil vs. Vegetable or Canola Oil
Like olive oil, vegetable and canola oils are high in monounsaturated and polyunsaturated fats. But they lack olive oil’s antioxidant polyphenols. If you want those added plant compounds, olive oil has an advantage. But for pure fats and calories, they are fairly comparable.
Olive Oil vs. Avocado Oil
Nutritionally, avocado oil is quite similar to olive oil. It is high in monounsaturated fats and also contains antioxidant compounds. Avocado oil has a milder flavor which may be preferable for popcorn. But it is often more expensive than olive oil.
Olive Oil vs. Butter or Bacon Grease
Using butter or bacon grease to pop popcorn adds a lot more saturated fat and cholesterol compared to olive oil. Olive oil popcorn is the healthier choice compared to these animal-based fats.
Healthiest Ways to Prepare Olive Oil Popcorn
To maximize nutritional benefits, here are some healthy tips for cooking and seasoning your olive oil popcorn:
- Use extra virgin olive oil for the highest antioxidant content
- Pop the kernels in a pot on the stovetop to best control cooking temperature
- Don’t let it burn to avoid producing unhealthy compounds
- Lightly drizzle olive oil – 1 to 2 teaspoons per serving
- Skip butter, which contains saturated fat and cholesterol
- Avoid ready-made microwave popcorn bags, which can leech chemicals
- Skip pre-packaged flavor powders full of salt, sugar, and artificial flavors
- Stick to simple seasonings like a sprinkle of Parmesan, chili powder, garlic powder, or cinnamon
Is Olive Oil Popcorn Suitable for All Diets?
Here is how olive oil popcorn fits into some popular diet approaches:
Ketogenic Diet
Olive oil is a great keto-friendly fat. But popcorn itself is high carb, so ketogenic dieters would need to portion control.
Paleo Diet
Popcorn and olive oil are paleo-approved ingredients. Olive oil popcorn makes a portable paleo snack.
Whole 30 Diet
Plain olive oil popcorn with just seasonings like salt and pepper fits Whole 30 guidelines. Flavored oils and dressings are not compliant.
Vegetarian/Vegan Diets
Air-popped olive oil popcorn is suitable for vegetarians and vegans. Those avoiding oil could air-pop kernels with no oil.
Gluten-Free Diet
Popcorn made from plain kernels is naturally gluten-free. Olive oil and unseasoned popcorn avoids gluten.
Low-FODMAP Diet
Popcorn and olive oil are both low-FODMAP foods, making this a gut-friendly snack option.
The Bottom Line
Olive oil provides a few potential benefits when popping popcorn, including more monounsaturated fats and antioxidants. But overall, olive oil popcorn has a very similar nutritional profile to popcorn popped in other unsaturated oils.
For the healthiest preparation, air pop and lightly drizzle olive oil instead of using pre-packaged microwave popcorn or dousing in melted butter. Sprinkle with herbs and spices rather than sodium-laden powders.
Enjoy olive oil popcorn in moderate portions as part of an overall healthy diet. With smart preparation methods, olive oil popcorn can be a nutritious snack choice.
