The Best Popcorn Brands for a Healthy Snack That’s Full of Fiber
The Best Popcorn Brands for a Healthy Snack That’s Full of Fiber
Movie theater staple? Yes. Super snack choice? Also yes! While popcorn might conjure images of butter-bathed junk food, it is so much, well, healthier than that—that is, of course, depending on how you serve it up.
Popcorn's actually a whole grain, making it full of fiber, which—friendly reminder!—is heart-healthy and key for keeping all systems a go (??).
The catch: A lot of options out there often come with a generous helping of added sugars, artificial sweeteners or flavors, and trans fats, according to Laura Iu, RD, a nutritionist in New York City. So she encourages you to always read the ingredient list (the shorter, the better) and steer clear from anything that includes even "partially" hydrogenated items.
Ready to head to the snack aisle? Here are 10 of the best popcorn brands, each with an expert seal of approval so you can stock up smart.
Organic Classic Salted Popcorn
365 Everyday Value
amazon.com
$2.49
Whole Foods' 365 Organic Brand popcorn "always tastes really fresh and has the perfect amount of salt," according to Meredith Price, RD.
Iu also likes this popcorn pick because it's made with sunflower oil, which is a stand out for being rich in vitamins A and E, and has been shown to reduce total cholesterol and LDL levels, she explains.
Per serving: 140 calories, 8 g fat, (0.5 g sat fat), 16 g carbs, 0 g sugar, 190 mg sodium, 3 g fiber, 3 g protein
Original Popped Popcorn
SkinnyPop
amazon.com
$15.52
Available in 100-calorie bags, this slightly salty snack gets points from Iu for being low in sodium and made with minimal ingredients, one of which is vitamin A- and E-rich sunflower oil. It also comes in other simple yet savory flavors like Sea Salt and Pepper. And black pepper, as it turns out, "has both antioxidant and antimicrobial properties and is a great addition flavor-wise," Iu says.
Per serving: 100 calories, 6 g fat, (0.5 g sat fat), 9 g carbs, 0 g sugar, 45 mg sodium, 2 g fiber, 2 g protein
Touch Of Butter Microwave Popcorn
Newman's Own
instacart.com
$3.20
Newman's Own is known for making A+ pantry products, and its microwave popcorn is no different. Although this flavor is a bit higher in sodium compared to others listed, it contains an awesome 5 grams of fiber per serving, making it a smart choice, according to Keri Gans, RDN, nutrition consultant and author of The Small Change Diet.
Per serving: 130 calories, 92 g fat, (0.5 g sat fat), 25 g carbs, 0 g sugar, 240 mg sodium, 5 g fiber, 4 g protein
White Cheddar Popcorn
Smartfood
target.com
$3.79
When it comes to the cheesy choices, look no further than Smartfood—or what Iu calls "the best cheese popcorn!" Her reasoning? "You get all the cheese flavor without it tasting artificial."
Per serving: 160 calories, 10 g fat, (2 g sat fat), 13 g carbs, 2 g sugar, 190 mg sodium, 2 g fiber, 4 g protein
Boomchickapop Sea Salt Popcorn
Angie's
target.com
$3.29
As if it's name wasn't already a total win (I mean, how fun!?), this tasty snack also scores points for its vitamin E-rich ingredients: sunflower oil in the pre-packaged option and pressed palm oil in the microwavable one. "Palm oil contains a less common form of vitamin E called tocotrienol, which is a great source of antioxidants," Iu explains.
Per serving: 140 calories, 7 g fat, (0.5 g sat fat), 19 g carbs, 0 g sugar, 130 mg sodium, 4 g fiber, 3 g protein
Parmesan and Rosemary Microwave Popcorn
Quinn Snacks
amazon.com
$4.99
Gans has "always been a fan of [Quinn Snacks'] products," especially their organic, fun-flavored popcorns like this high-protein product. She also gives it a shoutout for tasting delish and using minimal, farm-to-table ingredients. Yes, you read that right: Quinn Snacks makes a concerted effort to share where all of their ingredients come from, the farming practices used, and more.
Per serving: 170 calories, 10 g fat, (2 g sat fat), 17 g carbs, 0 g sugar, 170 mg sodium, 3 g fiber, 4 g protein
Nori Sesame Popcorn
Pop Art Snacks
amazon.com
$41.26
"This popcorn definitely comes in the most interesting of flavors," Gans says. Plus, it's low in saturated fat, "which is important because research does confirm a strong correlation between a high saturated fat intake and increased risk for heart disease."
Per serving: 140 calories, 8 g fat, (0.5 g sat fat), 15 g carbs, 1 g sugar, 110 mg sodium, 3 g fiber, 3 g protein
Crimson Hulless Popcorn Kernels
Black Jewell
amazon.com
$14.57
Price is all about DIY popcorn because it puts her in control of added ingredients, plus it's a fun way to play around with different seasonings. (Her current fave? A little chili lime seasoning.)
And for an un-popped variety, these slightly larger kernels from Black Jewell are an A+ pick, per Gans, who says this antioxidant-rich red popcorn has "an excellent flavor profile!"
Per serving: 130 calories, 1.5 g fat, (0 g sat fat), 26 g carbs, 0 g sugar, 0 mg sodium, 5 g fiber, 5 g protein
Organic Himalayan Pink Salt Popcorn
Lesser Evil
thrivemarket.com
$2.60
Don't be fooled by the flavor, folks, this popcorn is not in fact loaded with sodium—and that's a great thing. And Lesser Evil's popcorns pride themselves on simple and straightforward. Case in point? This pink salt popcorn's ingredient list: organic popcorn, organic extra-virgin coconut oil, and Himalayan salt. That. Is. It.
Per serving: 110 calories, 4 g fat, (3 g sat fat), 17 g carbs,
Organic Popcorn With Olive Oil
Trader Joe's
walmart.com
$8.99
Trader Joe's certainly knows its way around popcorn. Just take it from Price who's a big fan of this EVOO flavor: "I love how simple yet flavorful it is."
Per serving: 130 calories, 6 g fat, (1 g sat fat), 18 g carbs, 0 g sugar, 170 mg sodium, 3 g fiber, 3 g protein
The Best Popcorn Brands for a Healthy Snack That’s Full of Fiber
This article is part of Women's Health 2019 Snacks Week.
Don't worry; I've called your local super market. They know you're coming.