4 health benefits of popcorn and how to prepare it in the healthiest way

• Popcorn is a naturally healthy snack, but loading it with butter can double the calories.
• It also contains nutrients like potassium, iron, zinc, magnesium, and protein.
• You can pop popcorn in an air fryer or on the stove with a few drops of oil for a healthy snack.

Popcorn is more than a popular snack food. Because popcorn is a whole grain that is high in fiber and rich in antioxidants, it can also be a key part of a healthy diet.

Here's a look at the healthiest ways to enjoy this snack and the benefits of incorporating popcorn into your diet.

How to eat popcorn in the healthiest way

While popcorn can be a high fiber, low-calorie snack, your typical bag of microwavable popcorn is not a healthy choice.

Pre-packaged microwave popcorn can be convenient, but these packages often contain added oils, fat, sugar, and salt, says Kim Pierpont, a registered dietitian at The Ohio State University Wexner Medical Center.

Instead, buy plain kernels and pop them on the stove. Simply place the kernels in a pan with a few drops of water, cover with a lid, and wait for them to pop. You can also pop popcorn in an air fryer if you have one.

And you'll find it makes a big difference in calories. Here's how one cup of different kinds of popcorn stack up:

• Air-popped popcorn has 30 calories
• Popcorn popped in oil has 35 calories
• Lightly buttered popcorn has 80 calories

Note: Keep in mind that a balanced diet allows for consuming up to 35% of your calories from fat. This means that you shouldn't shy away from adding some healthy fat from extra virgin olive oil or avocado oil if your lifestyle allows for it.

Of course, plain air-popped popcorn isn't going to be nearly as deliciously indulgent as buttery microwaveable options. You can still flavor your popcorn, though. Pierpoint suggests opting for low-calorie seasonings, like:

• Garlic powder
• Onion powder
• Cayenne
• Pepper
• Cinnamon
• Cocoa powder

And you may even discover that you like air-popped popcorn plain "as stovetop popcorn naturally has a great flavor," says Natalie Allen, RD, clinical assistant professor of biomedical sciences at Missouri State University..

Health benefits of popcorn

In addition to its satisfying taste and crunch, popcorn is also a great source of fiber, antioxidants, and several vitamins and minerals that make it a great addition to a well-rounded diet. Here's a look at four health benefits of popcorn.

1. Popcorn contains key vitamins and minerals

One cup of air-popped popcorn contains:

• 26.3 mg of potassium, which helps balance fluids in the body and support nerve function.
• 0.26 mg of iron, which is essential for helping create the part of red blood cells responsible for transporting oxygen.
• 0.25 mg of zinc, which can help boost your mood and immune system.
• 11.5 mg of magnesium, which helps support bone, brain, and muscle health.
• 1 g of protein, which helps your body build muscle.
• 1 g of fiber, which supports digestive health.

A typical serving of popcorn is about three to four cups, which would be a total of about three to four grams of fiber, which is a good amount for a snack food, Allen says. That equates to about 16% of the recommended daily value of fiber for women and 10% for men.

Note: The recommended daily intake of fiber is 21 to 25 grams for women and 30 to 38 grams for men.

2. May lower risk of heart disease

Popcorn is considered a whole grain, meaning it contains all parts of the grain, including the bran, endosperm, and germ, Pierpoint says.

By contrast, refined grains, like white rice and bread, contain the endosperm only and as a result, offer less nutritional value.

Consuming a diet rich in whole grains is associated with a lower risk of heart disease. For example, a 2010 study of healthy middle-aged adults found that daily consumption of three portions of whole-grain foods significantly reduced the risk of cardiovascular disease by lowering blood pressure.

Not only can whole grains reduce blood pressure, but the soluble fiber they contain binds to cholesterol in the intestines, removing it through waste, Pierpoint says. As a result, whole grains can lower cholesterol levels and improve heart health.

3. Supports digestive health

Popcorn is a great source of fiber, which can promote digestive health, Allen says.

Because fiber helps bulk up the stool, it promotes regular bowel movements, Pierpoint says, which reduces constipation. In fact, a 2016 review found that 77% of adult participants in seven different studies successfully treated chronic constipation by consuming more dietary fiber.

Additionally, whole grains contain complex carbohydrates that promote a healthy gut microbiome.

4. May reduce the risk of certain cancers

Popcorn is rich in a type of antioxidant known as phenolic acids, or polyphenols. Several studies have shown that polyphenols may reduce the risk of certain types of cancer, including breast and prostate cancer.

"Polyphenols are found naturally in plant foods and can help neutralize free radicals," Allen says. "Free radicals can cause damage to cells and increase the risk of heart disease and diabetes, so eating foods that combat free radicals is good for the body."

Insider's takeaway

Popcorn is a high-fiber, whole-grain snack that is low in calories and naturally filling. Consuming a diet that includes whole grains may also lower your risk of heart disease, support your digestive health and reduce your risk of certain cancers.

"It's a filling, tasty snack that's fun to make and good for you," Allen says

To prepare popcorn in the healthiest way possible, aim for air-popped and limit toppings high in fat, calories, and sodium, like butter and salt.