Popcorn may be your go-to snack when you’re watching a movie or TV. If you like munching on popcorn kernels, you’ll be happy to hear that they’re relatively healthy. Popcorn contains fiber, is whole grain, and is gluten-free. Plus, it’s a low-calorie treat. One cup of air-popped popcorn has around 30 calories.
Unfortunately, the healthy benefits disappear if you cover your popcorn in butter or add too much salt. The calories can also add up fast.
Movie theatergoers may be disappointed to learn that most concession stands make popcorn in oils containing high amounts of saturated or trans fat. They also tend to add a large amount of butter and salt to each portion.
Here’s a look at the nutrition in movie, microwave, and stovetop popcorn.
Movie theater popcorn nutrition
It’s hard to imagine going to a movie without picking up a tub of popcorn at the snack stand. But the large serving sizes, high fat content, and the amount of salt in each portion is unhealthy. If you want to eat popcorn at the movies, share a small size with a friend. Hold off on adding extra butter or salt.
Small
Cinemark Theaters
Oil used: Nonhydrogenated canola
| Calories | Sodium |
|---|---|
| 200 | 340 mg |
Medium
AMC Theaters
Oil used: Coconut
| Calories | Saturated fat |
|---|---|
| 590 | 33 g |
Large
Regal Entertainment Group
Oil used: Coconut
| Calories | Sodium |
|---|---|
| 1,200 | 980 mg |
Microwave popcorn nutrition information
If you’re looking for a high-volume snack, microwave popcorn is a good option. An entire bag of microwave popcorn is only going to set you back a few hundred calories. Your best bet is to look for all-natural, butter-, and salt-free varieties.
Orville Redenbacher’s Movie Theater Butter
| Calories | 160 (per 4 cups popped) |
|---|---|
| Saturated fat | 4 g |
| Sodium | 250 mg |
Newman’s Own Natural Popcorn
| Calories | 130 (per 3.5 cups popped) |
|---|---|
| Saturated fat | 2 g |
| Sodium | 200 mg |
Quinn Snacks Real Butter Popcorn
| Calories | 180 (per 3 cups popped) |
|---|---|
| Saturated fat | 3 g |
| Sodium | 125 mg |
Stovetop popcorn nutrition facts
Making your own popcorn on the stovetop might seem old-fashioned. But it’s the healthiest option compared to movie theater and microwave popcorn. That’s because most of the unpopped, whole kernels you’ll find at the store are salt-free.
You can also control what type of oil you cook the popcorn in and how much you use.
Orville Redenbacher’s Original Popping Kernels
| Calories | 120 (per 7.5 cups popped) |
|---|---|
| Saturated fat | 0 g |
| Sodium | 0 mg |
Trader Joe’s Organic Popping Corn
| Calories | 120 (per 6 cups popped) |
|---|---|
| Saturated fat | 0 g |
| Sodium | 0 mg |
Pop Secret 100 Percent Natural Premium Jumbo Popping Corn
| Calories | 120 (per 5 cups popped) |
|---|---|
| Saturated fat | 0 g |
| Sodium | 0 mg |
Next steps
If you like to eat popcorn, it can be a healthy snack. But not all popcorn is good for you. Your best bet is to buy kernels and pop them yourself on the stovetop. Instead of butter and salt, try topping popcorn with cayenne pepper, nutritional yeast, or dark chocolate cocoa powder and cinnamon for sweet, savory, or spicy treats.