Is popcorn a low-carb snack? (2025)

FAQs

Is popcorn a low-carb snack? ›

From the popcorn nutrition facts above, you probably already got your answer. Generally, eating popcorn is not recommended for those observing a keto diet. It's a starchy food that contains carbohydrates, with one cup of air-popped popcorn containing about 6.2 grams of net carbs.

Popcorn, home popped, popped in fat (2 cup) contains 12.4g total carbs, 10.1g net carbs, 9.8g fat, 2.1g protein, and 142 calories.

A healthy portion size of popcorn is about 25-30g. While plain popcorn can be enjoyed as a low-calorie snack, portion size is key to keep calories in check.

Air-popped popcorn would be the best choice, as it is lower in carbohydrates as well as calories, Palinski-Wade says.

A typical serving of air-popped popcorn is 3 cups (24 grams) and contains 4 grams of fiber and 18 grams of carbs — or 14 grams of net carbs ( 7 ). Popcorn can easily fit into a keto diet with a daily limit of 50 grams of net carbs and can even be included in more restrictive versions of the keto diet.

As far as how many carbohydrates to eat, Pratt says 100 to 150 grams of carbohydrates is safe for most people who are trying to lose weight. It may be better for some people to eat carbs consistently throughout the day. “You can also break it up evenly with 40 to 50 grams of carbs per meal,” she says.

Health benefits of eating popcorn

Popcorn is high in fiber and protein. It's also a good source of carbohydrates and dietary fiber. It's loaded with vitamins, minerals, antioxidants, and phytochemicals. The antioxidant lignans found in popcorn may help protect against cancer.

Like any other food with carbohydrates, popcorn can raise blood sugar levels. Its impact on blood sugar depends on the serving size, how it's prepared, and any additional toppings or ingredients added. Plain air-popped popcorn has a modest impact on blood sugar levels compared to high-GI foods.

Because of its low calorie content, low energy density, high fiber content and increased satiety, eating popcorn may help you eat fewer calories and lose weight. However, moderation is key. Even though it is much more filling than many other snack foods, it can still be fattening if you eat too much of it.

Popcorn is a whole grain and a good source of fiber. And 3 cups of plain, air-popped popcorn weighs in at only about 95 calories. For the healthiest results, pop your corn in an air popper or in the microwave.

Can I eat popcorn at night for weight loss? ›

In order to make the best choices when it comes to late-night snacks, we spoke with Jesse Feder, RDN, CPT, to give us his expert insights. Feder revealed that air-popped popcorn, Greek yogurt, and cottage cheese are the best snack options to go for when it comes to weight loss and snacking late into the night.

The best keto chips are the low-carb and no-carb variety, which are typically made from alternative chip ingredients like meat, cheese, fish. And while you can sneak a few in if you are tracking your carb intake, you'll need to avoid chips made predominantly from starchy vegetables like corn, potatoes, and peas.

Avocado, cheese, deli meat, eggs, lox, olives, peanut butter, pickles, and yogurt—eat up! (Did we mention they're all under 10 carbs per serving!?)

According to the USDA, 1 cup of air-popped, unsalted popcorn (8g) has about 5.02 net carbs. While 1 cup of popped popcorn doesn't seem unreasonable considering keto caps daily carbs around 50g a day, realistically, it's hard to only eat 1 cup of plain popcorn.

Popcorn With Butter (1 cup, popped) contains 5.7g total carbs, 4.7g net carbs, 6.6g fat, 0.9g protein, and 83 calories.

Not only is popcorn high in fiber, it even delivers some protein. A 1-ounce serving (about 3½ cups) has 4 grams of fiber, almost 4 grams of protein and clocks in at 110 calories. This combination makes it a snack with staying power with very few calories, which can help with weight loss.