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Popcorn Nutrition Facts: A Healthy, Low-Calorie Snack!

Popcorn is one of the world’s healthiest and most popular snack foods. It is loaded with important nutrients and offers a variety of health benefits. However, it is sometimes prepared with large amounts of fat, sugar and salt, which can drive overeating.

For this reason, it is very important to prepare your popcorn the right way. It can be either super healthy or very unhealthy, depending on how you prepare it.

What is Popcorn? Popcorn is a special type of corn that “pops” when exposed to heat. At the center of each kernel is a small amount of water, which expands when heated and eventually causes the kernel to explode.

The oldest piece of popcorn was discovered in New Mexico and is said to be over 5,000 years old.

Over the years, it has become increasingly popular. It became especially popular during the Great Depression because it was so cheap.

Today around 1.2 billion pounds are consumed by Americans every year, making it America’s most popular snack food by volume.


Popcorn Nutrition Facts

Many people don't realize it, but popcorn is a whole grain food, making it naturally high in several important nutrients.


Many studies link whole grain consumption to health benefits like reduced inflammation and a decreased risk of heart disease.

The nutrient content of 3.5-oz serving of air-popped popcorn:

  • Vitamin B1 (Thiamin): 7% of the RDI.

  • Vitamin B3 (Niacin): 12% of the RDI.

  • Vitamin B6 (Pyridoxine): 8% of the RDI.

  • Iron: 18% of the RDI.

  • Magnesium: 36% of the RDI.

  • Phosphorus: 36% of the RDI.

  • Potassium: 9% of the RDI.

  • Zinc: 21% of the RDI.

  • Copper: 13% of the RDI.

  • Manganese: 56% of the RDI.

A 3.5 oz serving has a total of 387 calories, 13 grams of protein, 78 grams of carbs and 5 grams of fat. It also contains a whopping 15 grams of fiber, which is extremely high. It makes it one of the world’s best sources of fiber.
























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