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Popcorn makes for a fantastic snack when you’re aiming for a healthier diet. However, not all popcorn options are the same. “Popcorn can either be a nutritious, high-fiber treat or one that’s high in sodium, sugar, and unhealthy fats, so it’s important to find a balance between taste and health,” explains Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies. She offers insight into the six healthiest popcorn options and shares tips on selecting the right one.
Here’s What to Look For
When choosing popcorn at the store, Collingwood recommends looking for the following things:
Simple ingredients: corn, oil, and salt (skip long ingredient lists).
Minimal added sugar (avoid caramel or kettle corn if aiming for health).
Reasonable sodium (ideally under ~200 mg per serving).
Healthy oils like olive, avocado, or sunflower rather than palm oil or butter flavorings.
SkinnyPop Original
Her first suggestion is SkinnyPop Original. “It contains only popcorn, sunflower oil, and salt,” she points out, highlighting that it offers 39 calories per cup. Keep in mind that different flavors might include additional ingredients.
LesserEvil Himalayan Pink Salt
Another type of popcorn to consider is LesserEvil Himalayan Pink Salt. “It’s organic and air-popped, made with coconut oil and pink salt,” she mentions. Even her daughter is a fan of its flavor.
Angie’s BOOMCHICKAPOP Sea Salt
Another popcorn that offers nutritional value is Angie’s BOOMCHICKAPOP Sea Salt. “Non-GMO, lightly salted, portion-controlled bags available,” notes Collingwood.
Quinn Snacks Microwave Popcorn
If you prefer microwave popcorn (because who doesn’t like freshly popped, warm kernels?) pick up Quinn Snacks Microwave Popcorn. “Comes in compostable bags, uses real oils and simple ingredients (like avocado or sunflower oil),” says Collingwood.
365 by Whole Foods Organic Popcorn
Another favorite in our home is 365 by Whole Foods Organic Popcorn (Lightly Salted). The microwave popcorn is delicious, “affordable, clean label, and not overly salty,” says Collingwood.
Good & Gather (Target) Organic Simply Salted Popcorn
And, over at Target, Collingwood endorses Good & Gather Organic Simply Salted Popcorn. “Budget-friendly, simple ingredient list, good portion size,” she says.
More Tips
“Popcorn is a whole grain, naturally gluten-free, and a good source of fiber,” says Collingwood. However, watch out for “movie theater” style bags or caramel corn. “These often pack in saturated fat, added sugars, and sodium,” she says. Also, portion size matters. “One serving is typically 3 cups popped, but many people eat the whole bag,” she says. If you need more flavor, you can also make your own at home with plain kernels and “add seasonings like nutritional yeast, smoked paprika, or cinnamon for flavor,” she says.
