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Popcorn
Grains
Nutri-ScoreA

Popcorn

Zea mays everta

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Popcorn provides 387 kcal, 12.9g of protein, 78.9g of carbohydrates, and 15.5g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Popcorn is a whole grain that is low in calories and high in fiber, making it a popular snack choice. It is rich in antioxidants and can be a healthy addition to a balanced diet when prepared without excessive fats or sugars.

Also known as:
Puffed cornCorn kernels
Scientific NameZea mays everta
Region of OriginMexico
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories387 kcal
Water
13.5%
Fiber15.5g
Total96.3g
Protein
12.9g(13%)
Fats
4.5g(5%)
Carbohydrates
78.9g(82%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin b6 (pyridoxine)0.1 mg (5%)
Niacin2 mg (10%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Magnesium127 mg (32%)
Phosphorus268 mg (27%)
Minerals with less than 2% DVNone registered

Health Benefits

✓High in dietary fiber, which aids in digestion and promotes a feeling of fullness, potentially assisting in weight management.
✓Contains antioxidants such as polyphenols, which may help reduce inflammation and lower the risk of chronic diseases.
✓Low in calories when air-popped, making it a healthy snack option compared to other processed snacks.
✓Rich in whole grains, which are associated with a lower risk of heart disease and improved overall health.

Possible Risks & Side Effects

!Excessive consumption of flavored or buttered popcorn can lead to high calorie and fat intake.
!Some individuals may experience digestive discomfort if consuming large amounts of fiber suddenly.

How to Prepare & Consume

For the healthiest option, air-pop popcorn and season it with herbs or spices instead of butter or salt. Avoid adding excessive oils or sugars.

Smart Selection & Storage

How to Select

Choose popcorn kernels that are plump and have a shiny appearance. Avoid any that are cracked or have an off smell.

How to Store

Store popcorn kernels in an airtight container in a cool, dry place to preserve their freshness and popping ability.

Myths vs Realities

MythPopcorn is not a whole grain.
RealityPopcorn is indeed a whole grain, providing fiber and essential nutrients.
MythAll popcorn is unhealthy.
RealityPopcorn can be a healthy snack when prepared without excessive fats or sugars.
MythPopcorn causes weight gain.
RealityPopcorn itself is low in calories; weight gain occurs with excessive consumption of high-calorie toppings.

Healthy Recipes

Spicy Avocado Popcorn

A zesty and creamy twist on traditional popcorn, infused with avocado and spices for a healthy snack.

Ingredients
  • 1 cup air-popped popcorn
  • 1 ripe avocado
  • 1 teaspoon lime juice
  • 1/2 teaspoon chili powder
  • Salt to taste
Instructions
  1. 1. In a bowl, mash the avocado and mix in lime juice, chili powder, and salt.
  2. 2. Drizzle the avocado mixture over the air-popped popcorn and toss gently to coat.
  3. 3. Serve immediately for a fresh and spicy snack.

Herbed Garlic Popcorn

A savory popcorn recipe that combines the flavors of fresh herbs and garlic for a deliciously aromatic treat.

Ingredients
  • 1 cup air-popped popcorn
  • 2 tablespoons olive oil
  • 1 clove garlic, minced
  • 1 tablespoon fresh parsley, chopped
  • Salt to taste
Instructions
  1. 1. Heat olive oil in a pan and sauté minced garlic until fragrant.
  2. 2. Pour the garlic oil over the popcorn and toss to coat evenly.
  3. 3. Sprinkle with fresh parsley and salt before serving.

Cinnamon Coconut Popcorn

A sweet and crunchy popcorn treat that combines the tropical flavors of coconut and cinnamon for a guilt-free dessert.

Ingredients
  • 1 cup air-popped popcorn
  • 2 tablespoons unsweetened shredded coconut
  • 1 teaspoon cinnamon
  • 1 tablespoon honey or maple syrup
  • Salt to taste
Instructions
  1. 1. In a small bowl, mix honey or maple syrup with cinnamon.
  2. 2. Drizzle the mixture over the popcorn and toss to coat.
  3. 3. Sprinkle shredded coconut and a pinch of salt before serving.

Lemon Zest and Rosemary Popcorn

A refreshing and fragrant popcorn recipe featuring zesty lemon and aromatic rosemary, perfect for a light snack.

Ingredients
  • 1 cup air-popped popcorn
  • 1 tablespoon olive oil
  • Zest of 1 lemon
  • 1 teaspoon dried rosemary
  • Salt to taste
Instructions
  1. 1. In a large bowl, combine olive oil, lemon zest, and dried rosemary.
  2. 2. Add the air-popped popcorn and toss until evenly coated.
  3. 3. Season with salt and serve for a zesty snack.

Chocolate Drizzled Almond Popcorn

A decadent yet healthy treat that combines dark chocolate and almonds with popcorn for a satisfying dessert.

Ingredients
  • 1 cup air-popped popcorn
  • 1/4 cup dark chocolate chips
  • 2 tablespoons sliced almonds
  • 1 teaspoon coconut oil
  • Sea salt to taste
Instructions
  1. 1. Melt dark chocolate and coconut oil in a microwave or double boiler.
  2. 2. Drizzle the melted chocolate over the popcorn and toss with sliced almonds.
  3. 3. Sprinkle with sea salt and let cool before serving.

Buffalo Cauliflower Popcorn

A spicy and crunchy snack that combines popcorn with roasted cauliflower tossed in buffalo sauce for an exciting flavor.

Ingredients
  • 1 cup air-popped popcorn
  • 1 cup cauliflower florets
  • 2 tablespoons buffalo sauce
  • 1 tablespoon olive oil
  • Salt to taste
Instructions
  1. 1. Toss cauliflower florets with olive oil and buffalo sauce, then roast at 400°F for 20 minutes.
  2. 2. Combine the roasted cauliflower with air-popped popcorn in a large bowl.
  3. 3. Season with salt and serve warm.

Maple Pecan Popcorn

A delightful blend of sweet maple syrup and crunchy pecans makes this popcorn a perfect healthy snack or dessert.

Ingredients
  • 1 cup air-popped popcorn
  • 1/4 cup pecans, chopped
  • 2 tablespoons maple syrup
  • 1 tablespoon coconut oil
  • Pinch of salt
Instructions
  1. 1. Melt coconut oil and mix with maple syrup.
  2. 2. Pour the mixture over the popcorn and add chopped pecans, tossing to combine.
  3. 3. Sprinkle with a pinch of salt and serve immediately.

Mediterranean Popcorn

A flavorful popcorn inspired by Mediterranean cuisine, featuring olives, feta, and herbs for a unique snack experience.

Ingredients
  • 1 cup air-popped popcorn
  • 1/4 cup feta cheese, crumbled
  • 2 tablespoons black olives, sliced
  • 1 teaspoon oregano
  • Olive oil spray
Instructions
  1. 1. Spray the air-popped popcorn lightly with olive oil.
  2. 2. Toss in crumbled feta, sliced olives, and oregano.
  3. 3. Mix well and serve for a savory Mediterranean treat.

Peanut Butter Banana Popcorn

A deliciously sweet and nutty popcorn snack featuring creamy peanut butter and banana for a healthy energy boost.

Ingredients
  • 1 cup air-popped popcorn
  • 1 tablespoon peanut butter
  • 1/2 ripe banana, sliced
  • 1 teaspoon honey
  • Cinnamon to taste
Instructions
  1. 1. In a small bowl, mix peanut butter and honey until smooth.
  2. 2. Drizzle the mixture over the popcorn and toss gently.
  3. 3. Top with banana slices and a sprinkle of cinnamon before serving.

Savory Parmesan Truffle Popcorn

An elegant popcorn snack infused with truffle oil and topped with parmesan cheese for a gourmet experience.

Ingredients
  • 1 cup air-popped popcorn
  • 1 tablespoon truffle oil
  • 2 tablespoons grated parmesan cheese
  • Salt to taste
Instructions
  1. 1. Drizzle truffle oil over the air-popped popcorn and toss to coat.
  2. 2. Sprinkle with grated parmesan and salt, mixing well.
  3. 3. Serve immediately for a luxurious snack.

Frequently Asked Questions (FAQ)

Is popcorn a healthy snack?

Yes, when prepared without excessive fats or sugars, popcorn is a low-calorie, high-fiber snack that can be part of a healthy diet.

How many calories are in popcorn?

Air-popped popcorn contains about 30 calories per cup, while oil-popped can have around 55 calories per cup.

Can popcorn help with weight loss?

Due to its high fiber content, popcorn can promote satiety, which may help with weight management when consumed in moderation.

Is popcorn gluten-free?

Yes, popcorn is naturally gluten-free, making it a safe snack for those with gluten intolerance or celiac disease.

What nutrients does popcorn provide?

Popcorn is a good source of fiber, antioxidants, and several vitamins and minerals, including magnesium and phosphorus.

Can I eat popcorn on a diet?

Yes, popcorn can be a healthy snack option on a diet, especially when air-popped and consumed in moderation.

How should I store popcorn kernels?

Store popcorn kernels in an airtight container in a cool, dry place to maintain freshness and popping quality.

What is the best way to pop popcorn?

Air popping is the healthiest method, but stovetop popping with minimal oil can also be a good option.

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Nutrients
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Featured Guides
Health Benefits of Popcorn Healthy Recipes with Popcorn
Rankings
Grains high in fiber Grains high in magnesium Grains low in carbohidratos Grains low in índice glucémico