Smart Pop popcorn is a popular pre-popped popcorn brand that markets itself as a light, healthy snack. With just 3 ingredients – popcorn kernels, sunflower oil, and salt – Smart Pop touts its simplicity and lack of artificial ingredients as a selling point for health-conscious snackers. But is this convenient snack really as wholesome as it claims? Here we examine the nutritional profile of Smart Pop popcorn to determine if it delivers on its promise of being a smart, healthy choice.
Calories and Serving Size
One major factor in evaluating the healthiness of any food is its calorie content. Smart Pop offers a range of flavors and sizes, but we’ll focus on the nutritional data for a standard 1 ounce (about 3 cups popped) serving of Original Smart Pop.
This serving size contains 100 calories. For comparison, the same serving size of air-popped popcorn has just 31 calories. So while Smart Pop has fewer calories than traditional oil-popped popcorn at 160 calories per serving, it does contain significantly more calories than plain air-popped corn. However, 100 calories is still considered a reasonably light snack when consumed in a 3-cup portion.
Fat Content
In addition to calories, the fat content of Smart Pop also deserves scrutiny. The sunflower oil used to cook Smart Pop adds 9 grams of fat per serving. This represents 36% of the daily value for fat. While the predominant unsaturated fats in sunflower oil are healthier than saturated fats, 9 grams is still a significant amount from a 100 calorie snack. For comparison, the same size serving of air-popped popcorn has just 0.3 grams of fat.
So Smart Pop is relatively high in fat compared to plain popcorn. However, the fat content is listed clearly on the packaging so consumers can factor it into their daily calorie and fat budgets. The oil also adds flavor and avoids the need for unhealthy butter-flavored toppings.
Sodium Content
Most Americans consume excessive sodium in their diets, so popcorn and snack sodium levels are an important health consideration. Original Smart Pop contains 290 milligrams of sodium per serving. This represents 12% of the recommended daily sodium intake.
Air-popped popcorn has just 1-5 mg sodium without added salt, so Smart Pop is significantly saltier. The 290 mg sodium in a 3 cup serving also equals roughly 3⁄4 teaspoon of added salt. So while Smart Pop isn’t extremely high in sodium, its salt content should be factored in by those monitoring their sodium intake.
Sugar Content
Plain popcorn contains no sugar, but many pre-packaged popcorns add sweeteners and flavorings. Smart Pop lives up to its promise of no added sugar with 0 grams of sugar per serving. This absence of added sugar is a nutritional advantage over many similar snacks.
Protein and Fiber
Smart Pop provides 3 grams of protein and 2 grams of fiber in each serving. Protein is essential for maintaining muscle, bone, and skin health, while fiber promotes fullness, gut health, and digestive regularity.
Air-popped popcorn also contains 3 grams of protein in the same size serving, along with 1.2 grams of fiber. So while the protein contents are equal, the added oil in Smart Pop boosts its fiber slightly higher than plain popcorn. Still, neither popcorn variety provides substantial protein or fiber compared to snacks like nuts, whole grains, or yogurt.
Micronutrients
Plain popcorn supplies some B vitamins, magnesium, phosphorus, zinc, copper, and manganese. However, popcorn is not a significant source of vital micronutrients like vitamins A, C, D, E, and K. So while popcorn makes up part of a balanced diet, it should be consumed alongside more nutritious fruits, vegetables, and fortified foods.
Artificial Ingredients
Smart Pop sets itself apart from most bagged popcorns by avoiding artificial additives like artificial colors, flavors, and preservatives. The simple Original Smart Pop ingredients list contains just popcorn, sunflower oil, and salt.
This lack of artificial dyes, MSG, TBHQ, and other chemical additives sets Smart Pop apart from traditional microwave popcorn bags loaded with additives. So while Smart Pop isn’t an unprocessed whole food, its lack of artificial additives is a nutritional advantage.
GMO Content
Smart Pop popcorn is made from non-GMO corn kernels. This makes it a better choice than products made with genetically-modified corn, which around 90% of the US corn supply. The sunflower oil is also non-GMO. While there is still debate over health impacts of GMOs, avoiding these genetically engineered ingredients is considered a benefit by many consumers.
Allergens
Smart Pop is free from major food allergens like wheat, milk, eggs, peanuts, tree nuts, soy, fish, and shellfish. The only allergen present is corn. So it’s one of the few pre-packaged snacks appropriate for a gluten-free, nut-free, dairy-free, or vegan diet. This lack of common allergens makes it a more accessible snack for many consumers.
Impact on Health Markers
To really evaluate the health impacts of Smart Pop, it’s best to look at findings from scientific studies:
– A 2011 study published in Nutrition Journal found that participants who ate 3 cups of popcorn daily for 8 weeks experienced reduced LDL “bad” cholesterol levels. This may be attributable to the polyunsaturated fats in Smart Pop’s sunflower oil.
– A 2012 study in The American Journal of Clinical Nutrition found that consuming popcorn led to higher antioxidant levels in participants. The polyphenol antioxidants in popcorn may account for these benefits.
– However, a 2015 study found that air-popped popcorn raised LDL cholesterol less than other popped and oil-popped varieties. So plain popcorn may have even greater heart health benefits than Smart Pop.
– Several studies found that eating popcorn led to increased feelings of fullness and lower overall calorie intake compared to not consuming popcorn. This supports popcorn’s role in healthy weight management.
So while research on popcorn’s specific effects is still emerging, the current evidence indicates popcorn has some positive impacts on cholesterol, antioxidant status, and satiety. But plain popcorn may offer the most benefits.
Nutritional Profile Summary
Here is a concise summary of Smart Pop’s nutritional pros and cons:
Pros:
– Fairly low in calories with 100 calories per 3 cup serving
– No added sugar
– 3 grams of filling protein and 2 grams fiber per serving
– No artificial additives, colors, flavors, or preservatives
– Non-GMO ingredients
– No major food allergens aside from corn
Cons:
– 9 grams fat per serving, mostly from added sunflower oil
– 290 mg sodium per serving
– Not a significant source of vitamins or minerals
– Higher in calories and fat than plain air-popped popcorn
Conclusion
So is Smart Pop popcorn really a smart, healthy snack? While it makes some positive nutritional claims like no artificial ingredients and non-GMO corn, it also contains more fat and sodium than plain popcorn. Its fairly light calorie and fat content make it an occasional snack, but its lack of nutrients prevent it from being a daily health food.
Air-popped popcorn with little or no added salt is the healthiest popcorn option overall. But for an already-popped variety, Smart Pop is a decent choice. As an occasional snack in proper portions, it can fit into a balanced diet. But it’s best consumed alongside more complete, whole food meals and snacks that provide a wider range of vitamins, minerals, protein, and antioxidants.
The convenience of Smart Pop’s pre-made single servings does make it an easy grab-and-go snack for the office, school, or travel. But consumers should enjoy it in moderation while focusing the bulk of snacks and meals on healthy whole foods. And plain old air-popped corn remains the gold standard for healthy popcorn.
So is Smart Pop healthy? In small amounts and alongside a nutritious diet, it can be. But it isn’t nutritional powerhouse. As an occasional treat, though, this convenient snack satisfies cravings thanks to its simplicity, lack of additives, and fiber-fueled crunch.
