Popcorn provides over nine essential vitamins, including vitamins B6, A, E and K. A serving of popcorn contributes about 8% of the daily value of iron.
By Alison Crane
What food is non-GMO, vegan, gluten-free, sugar-free, naturally low in fat and calories, budget-friendly, and fun to eat? If you guessed popcorn, you are correct!
While those facts alone are probably enough to convince most people that popcorn is a great snack option, it is National Popcorn Poppin’ Month, so read on and learn a few more details about popcorn to amuse or amaze your friends.
One serving of popcorn can provide about 70% of an individual’s recommended daily intake of whole grain. Air-popped popcorn has only 30 calories per cup; oil-popped popcorn has only 35 calories per cup. Popcorn satisfies and does not spoil our appetite when eaten as a between-meal snack. Even diabetics can enjoy popcorn because the fiber in it causes gastric emptying to slow lessening the impact on blood sugar levels.
Popcorn also provides over nine essential vitamins, including vitamins B6, A, E and K. A serving of popcorn contributes about 8% of the daily value of iron, with lesser amounts of calcium, copper, magnesium, manganese, phosphorus, potassium, and zinc.
But beware! Not all popcorn is equal. The more fat, sodium, or artificial flavors are added to your healthy snack, the less healthy it becomes. For instance, a tub of movie theater popcorn can contain up to 2,650 milligrams of sodium and 1,090 calories. Extra butter microwave popcorn can also be loaded with calories and sodium. Even one cup of kettle corn (a variety of popcorn that is seasoned and mixed with sugar, salt, and oil) jumps up to 98 calories and who eats just one cup?
Microwave popcorn came under great scrutiny as people became concerned that eating it was contributing to cancer risks. Many of the chemicals associated with cancer and microwave popcorn have been removed. The FDA has approved microwave popcorn as a safe and healthy snack. The key is to read the food label and compare calories, fat, and sodium amounts for each brand and type.
Basically, popcorn simply is a seed that becomes a snack and a very filling one at that. By comparison, you can eat almost five cups of popcorn to get only 200 calories but if you were only getting 200 calories worth of milkshake, you would probably only get to drink about 5 to 6 ounces (about 2/3 cup). For fun ways, recipes, and more to celebrate popcorn this month, go to the website popcorn.org.
To learn more about health and wellness programs provided by the Garland County Extension Service, call 501-623-6841 or email acrane@uada.edu. By the way, did you know that according to the Popcorn Board, Americans consume about 14 billion quarts of popcorn annually, which equals 43 quarts per person?
Alison Crane is a Family and Consumer Sciences Agent with the Garland County Extension Service. The Arkansas Cooperative Extension Service offers its programs to all eligible persons regardless of race, color, national origin, religion, gender, age, disability, marital or veteran status, or any other legally protected status, and is an Affirmative Action/Equal Opportunity Employer.
