Natural popcorn is a delicious whole grain snack that is full of satisfying fiber. Microwaveable popcorn makes cooking and serving popcorn almost effortless.  However, many store brands are loaded with artificial ingredients, trans fats, and sodium.  When choosing microwave popcorn at the grocery, there are 5 major things you need to look for to ensure you are purchasing a healthy product: 

1. Trans fat content.  Check the ingredient list to see if the product contains partially hydrogenated oils.  These oils contain trans fats that raise bad cholesterol and lower good cholesterol.  Packaging may claim zero grams trans fat per serving, yet companies can claim their product is trans fat free if it contains less than 1 gram per serving.  Eating several servings of a food containing 0.5 grams trans fat can exceed the recommended maximum of 2 grams per day for a 2,000 calorie diet.
2. Total and saturated fat content.  Be sure to check the total fat and saturated fat content on the nutrition facts label.  Choose a variety that is lower in total fat, particularly saturated fat.  Look for light or reduced fat varieties, they can contain around 70% less fat than regular products.
3. Artificial ingredients.  Many microwave popcorns contain artificial ingredients or flavorings.  Check the ingredient list to be sure your choice is free of these.
4.  Sodium content.  Inspect the sodium content on the nutrition facts label.  The lower the better.  Do your best to find a brand that has less than 300 mg per serving.
5. Serving size.  Serving sizes vary from product to product.  Always check the serving size and the number of servings per bag.       

I conducted a review and found the top 3 healthiest and tastiest microwave popcorn varieties I could find in Nashville.  When selecting my favorites, I considered trans fats, total fat, saturated fat, artificial ingredients, sodium, calories, and of course taste.  Nowadays, you can find just about any flavor of microwaved popcorn you can think of.  I stuck to the basics and featured the classic…butter flavored!

3.   Act II Light Butter: The sodium content per serving is a little higher than I would like, BUT the serving size is 6.5 cups or ½ bag!

• Serving Size:  About 6.5 cups popped (2 servings per bag)
• Calories:  130
• Fat:  3g
• Saturated Fat:  1 g
• Cholesterol:  0 mg
• Sodium:  340 mg
• Total Carbohydrate: 26 g
• Fiber:  4g
• Protein:  4 g

2.   Orville Redenbacher’s Natural Butter 50% Less Fat: This product also comes in mini bags that contain 1 serving per bag making portion control easy!

• Serving Size:  About  5.5 cups popped (2.5 servings per bag)
• Calories:  120
• Fat:  6g
• Saturated Fat:  2.5 g
• Cholesterol:  0 mg
• Sodium:  250 mg
• Total Carbohydrate: 19 g
• Fiber:  4 g
• Protein:  3 g

1.     Whole Foods’ 365 Everyday Value Organic Microwave Popcorn Light Butter Flavor: My top choice has a buttery flavor that boasts the least amount of sodium of the varieties I tried. 

• Serving Size:  About 3.5 cups popped (3 servings per bag)
• Calories:  130
• Fat:  3g
• Saturated Fat:  1 g
• Cholesterol:  0 mg
• Sodium:  190 mg
• Total Carbohydrate: 23 g
• Fiber:  3 g
• Protein:  3 g

For a lower sodium and more economical option, you can make your own homemade microwave popcorn.

Here’s how:

1. Put 1/4 cup popcorn in a brown paper bag with 1 teaspoon canola oil.
2.  Fold the opening over tightly, shake well, and tape the opening closed.
3. Place in microwave folded side up for 2 to 3 minutes.
4. Eat plain or add salt, melted butter, sugar, parmesan cheese or whatever else you like!

What’s your favorite popcorn and how does it measure up?

Contributing Author:  Katherine Fowler, MS, RD, LDN