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 (7Trusted Source).
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.
Not to mention, if you’re following a keto diet to lose weight, popcorn only has 90 calories per serving.
However, a 3-cup (24-gram) serving would take up a large part of your daily carb allotment.
If you want to enjoy popcorn on a keto diet, consider limiting other high-carb foods, so you don’t exceed your net carb limit.
Bread, chips, sweets, and other refined grains are high in carbs and contain little to no fiber. On the other hand, popcorn and other whole grains have more fiber and fewer net carbs (7Trusted Source).
Therefore, eating popcorn instead of high-carb, low-fiber foods on a keto diet can help satisfy a desire for carbs without going overboard.
Still, it’s important to be aware of portions when eating popcorn on a keto diet since it can be easy to overconsume.
To help keep portion size in check and feel more satisfied, you can add fat from coconut oil, butter, or olive oil to popcorn. Making popcorn at home instead of buying pre-popped varieties can also help you control how much you eat and what you add to it.
To make popcorn at home, heat 1 tablespoon of coconut oil or butter in a large pot over medium-high heat and add 2 tablespoons of popcorn kernels.
Cover the pot with a lid while the kernels pop. After popping stops, remove from heat and season with oil or butter and salt.
Popcorn is a nutritious whole-grain snack loaded with fiber.
It’s filling but low in calories and contains more nutrients and fewer net carbs than other popular snacks like chips and crackers. Overall, popcorn can be a healthy addition to a keto diet — especially if you limit other high-carb foods.
Popcorn is a snack made from dried corn kernels that are heated to produce edible puffs.
Plain, air-popped popcorn can be a nutritious snack and is a good source of vitamins, minerals, carbs, and fiber.
However, since it contains carbs, you may wonder whether popcorn can fit into a low-carb, high-fat ketogenic diet.
This article provides an overview of popcorn’s nutrition, the ketogenic diet, and whether or not the two can coexist.
Though most think of corn as a vegetable, popcorn is considered a whole grain.
Popcorn kernels are harvested when the corn plant is mature and all parts of the grain are intact.
Eating whole grains has been linked to a lower risk of heart disease, cancer, high blood pressure, type 2 diabetes, and overall mortality (2Trusted Source, 3Trusted Source, 4Trusted Source).
This is because whole grains are rich in fiber, vitamins, minerals, and plant compounds that provide many health benefits (5Trusted Source, 6).
Like other whole grains, popcorn is highly nutritious — 3 cups (24 grams) of air-popped popcorn contain (7Trusted Source):
- Calories: 90
- Fat: 1 gram
- Protein: 3 grams
- Carbs: 18 grams
- Fiber: 4 grams
- Magnesium: 9% of the Reference Daily Intake (RDI)
- Phosphorus: 9% of the RDI
- Manganese: 12% of the RDI
- Zinc: 6% of the RDI
Since it’s high in fiber, popcorn is very filling without having a lot of calories. It’s also rich in minerals, including magnesium, phosphorous, zinc, and manganese (7Trusted Source).
What’s more, popcorn offers antioxidants like polyphenols that help prevent cellular damage caused by molecules called free radicals. In particular, polyphenols may offer protective effects against cancer and other chronic diseases (8Trusted Source, 9Trusted Source, 10Trusted Source).