Popcorn
FROM MARY SNELL
DIRECTOR OF NUTRITION AND WELLNESS,
MARSH SUPERMARKETS
Many people don’t realize that popcorn is 100 percent whole-grain, low in
calories and a source of dietary fiber. A three cup serving of air-popped
popcorn has fewer than 100 calories. However, depending on preparation
and portion size, this healthful and delicious snack could easily turn into a
vehicle for added sugar, fat, calories and sodium. Take for example, movie
theater popcorn. A large bucket can contain more than 1000 calories and
several days’ worth of saturated fat. Even without the “buttery” topping that
POP YOUR OWN
adds 120-130 calories per tablespoon, movie theater popcorn is heavily
Make your own popcorn and go light on the salt. Put
seasoned with salt. Choose instead a small portion without added buttery
¼ cup of kernels in a brown paper lunch bag and add
toppings. Most small sizes contain six cups, so share it with a friend.
a teaspoon of oil. Fold the top twice, place bag in the
microwave and pop for 2 to 3 minutes. Try jazzing up your
When choosing microwave popcorn, look for 100-calorie, single serving
bags that are 94 percent fat-free and contain less than 0.5 grams of
saturated fat and no partially hydrogenated oils in the ingredient list. Most
bagged pre-popped popcorn typically does not contain trans fats, but it can
popcorn with these ideas:
Toss with Parmesan cheese and
fresh rosemary
Drizzle with olive oil and sprinkle
with garlic and black pepper
Dust with cinnamon and a little
brown sugar
be high in calories. Some varieties of candy coated popcorn can have up to
10 teaspoons of added sugar, making it more like a decadent dessert than a
whole grain snack.