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Popcorn keto Friendly? Can We Eat Popcorn In Low-Carb Diet?

Usually, popcorns are eaten as a snack worldwide. Popcorns are very delicious treats that are loaded with the nutrients. Also, this snack is a good source of vitamins, minerals, carbs, and fiber. And, many people ask the famous question that popcorns are keto-friendly or not? You may query whether the popcorn package goes into a low-carb, high-fat ketogenic diet.

Here you will discover the health benefits, nutritional benefits, and benefits for keto dieters of popcorns. So, let’s get started:

What Is Popcorn?

First, humans cultivated the corn, and the corn is a staple food. These are referred to as the puffs when corn kernels are put on heat. Popcorns comes in the form of puffs on heat because of water inside the corns. The water helps them to expand and the kernels to explode.

It’s a famous snack that people are eating for thousands of years, and these thoughts to have originated in America. A study shows that people of Peru eating popcorns over 6,000 years ago.

But today, people in the whole world like to eat popcorns. You can be made them on the stove, in an air popper, or in your microwave. And, these popcorns also sold already popped.

They are commonly served with the melted butter and salt. But it can also be flavored with the herbs, spices, cheese, chocolate, and other seasonings.

Popcorn in keto

What’s Health Benefit Of Eating Popcorn?

There are few health benefits of eating popcorns. Additionally, these are high in fiber. Also, popcorn contains phenolic acid that is a type of antioxidant.

1. Low Risk of Diabetes

Whole grains offer many health benefits to humans. An essential benefit of eating whole grains is it can reduce the risk of type 2 diabetes. That has been shown especially right for the middle-aged women and men.

Popcorns have a low glycemic index, which will help maintain blood sugar levels more quickly and avoid the fluctuation linked with the foods high in GI.

2. Lower Risk of Heart Disease

Popcorn contains a high amount of fiber. That has been found to decrease cardiovascular disease risk as well as coronary heart disease. Fiber is a very important part of your balanced diet. Therefore, popcorns are ideal for to eat as snacks, which contributes to the daily fiber intake. You may have seen shocking that popcorn is richer in species of antioxidants called polyphenols than grains and vegetables.

3. Lower Risk of Hypertension

Additionally, it helps to reduce the risk of diabetes and heart disease. Eating popcorn without added salt and butter may lower the blood pressure and lower the risk of developing high blood pressure. it is most useful to eat calories snacks like popcorn.

4. Weight Management

Weight loss management can be a challenge for people. Popcorn is a perfect snack solution that can help to avoid weight gain. It has high fiber content and low-calorie count, which contributes to these essential health benefits. All these properties of popcorns make people more full than a less healthy and fattier snack.

How Many Total Carbs In Popcorn?

The recommended amount of carbs is 130 grams in a whole day for adults and children from the Dietary Guidelines. One single three-cup serving of popcorns can provide nearly 19-gram carbs and 15 grams net carb. Carbs are micronutrients that our body needs to create energy.

The human body needs carbs to function correctly. And, carbs are not bad for you if you are consuming the right kind of carbohydrates. Sugar and refined carbs such as desserts and white bread are also carbohydrates. The total carbs in these lunch foods are required to know.

But these things are loaded with calories and low in nutritional values. The bulk of carbs have come from fruits, vegetables, and whole grains. Popcorns are considered as whole-grain food. Kettle popcorn usually has a bigger carb content.

Popcorns have a low amount of carbs that make them an acceptable snack for most low-carb diets if people consumed in moderation. There are 30 grams of carbohydrates in one serving of popcorn.

A Mayo Clinic suggests that 45 to 65% of your daily calories are coming from the carbs. The exact amount of carbs in your body depends on your age, activity, and overall health.

Alternative Snack To Popcorn

Are you planning to see a new movie or a flick at the theatre? Then a little preparation goes a long way. You can be made your own keto-friendly popcorn snack at home and make a portion you need.

So, in this way, you didn’t end up with the overeating and kicked out from the ketosis. Here are some more low-carb snack alternative to popcorns:

  • Keto-Friendly Nuts: Macadamia and pecan nuts are excellent keto alternative to popcorns. And, these nuts offer some saltiness and crunch. Also, they are very easy to carry. Moreover, they are loaded with health benefits like it can help to reduce inflammation and immune support.
  • Pork Rinds and Beef Jerky: This snack is a meaty snack that is a low-carb option. It’s perfect when you want to indulge in something savory and snacky without crossing the limits of the keto diet. Plus, this snack is a powerhouse of protein that keeps you full for a long time.
  • Cauliflower: Cauliflower is a perfect snack for movie time. The first time it sounds weird to listen, but you must want to try it. This low-carb snack option is nutrient-dense and has excellent texture. These properties make this snack healthy and one of the best keto veggies.

Can You Eat Popcorn On A Low Carb Keto Diet?

It totally depends on your daily intake of carbs limit. But maybe popcorns are able to fit into any low-carb diet. Popcorns can be easily fit into the keto diet with a limit of 50 grams net carbs daily.  And, it can be included in the more restrictive version of the keto diet.

If you want to enjoy the popcorns on the keto diet, then consider the limit of other high carb foods. So, you can’t cross your carb intake limit. Popcorns didn’t have vitamins and proteins; that is why they are not the best bag to rely on the ketogenic food.

When Should You Avoid Popcorn On A Keto Diet?

Which thing seems good than a single cup of tasty popcorns and having five popcorn cups in just one sitting. Self-discipline around food is not an easy thing. Some people eat five cups serving of popcorns with 25 grams of net carbs and stay in ketosis. But this case is not the same for everyone.

If you think that you are overeating and gaining extra body weight, not losing weight, or not going your keto goals, then you must need to avoid popcorns on the keto diet.

Or if you want to eat popcorns, then use the stovetop method and an air popper instead of the microwave method. In that way, you will control your craving for foods, topping, the oil you use, and unhealthy ingredients.

Keto Popcorns

Many original keto reducers come up with the beautiful keto-friendly snacks that are also crunchy and addictive as popcorns. They have the role of carbs in the popcorn benefit. You may want to consider them.

1. Cheese Pops

Cheese pops are like popcorn meals produced from the hard cheese like cheddar and Gouda. All you have to do is simply cut the cheese into popcorn size squares. After cutting, leave them to dry for a few hours and then pop in the oven for 3 minutes.

2. Pork Rinds

Each person who is following the keto diet they should add pork rinds to their pantry. All these are excellent for curbing craving and hunger pangs, and they are also best and healthy. Up to 50% of the fat in the pork rinds is unsaturated. Also, pork rinds are also an excellent source of protein, which addresses them incredibly filling.

3. Cauliflower Popcorn

Stir cauliflower is anything that you need on the keto diet, mashed vegetables, couscous, and popcorn replacement. It doesn’t as crunchy as the real thing, but they are at least resemble with popcorn’s appearance and flavor. Just use seasoning and roast the cauliflower florets until it a tender snack. All you want is it has low carbs.

Popcorn Low-Carb Recipe

Popcorn keto recipe


  • Semi-hard gouda cheese
  • Cheddar cheese sliced


  • Cut the cheese into small ¼ inch square
  • Park on a cookie sheet filled with paper and cover with a fresh tea towel. Leave to drain for at smallest 24 hours you strength need to leave it running if it is close where you live.
  • The next day preheat your oven to and bake the cheese for 3-5 minutes until it is puffed up.
  • Leave to cool for 10 minutes before enjoying


Popcorns are known as the nutritious whole-grain snacks with lots of fiber content. It is loaded but low in carbs, has more nutrients, and few net carbs than the other snacks such as chips and crackers. But overall, popcorns can be a healthy addition to any diet, significantly if you limit your high-carb foods.

Three cups of popcorns may provide 15 grams of net carbs. And, this quantity is best for you to limit your regular carbs while not giving many vitamins. This snack is healthy and that lows calories and have a rich amount of antioxidants. Also, it can be linked to some health benefits like appetite control and protection.


Can Popcorn Eat On a Low-Carb Diet?

Moderately, low-carb diet followers can get 100 to 150 grams of carbs in the whole day. So, you can enjoy a moderate serving of popcorn on a low-carb diet. The fiber content in popcorn will help to keep you full for a long time.

Is Popcorn Good For Weight Loss?

Popcorns have high fiber content and relatively low in calories, and have a low density of energy. And, all these characteristics are weight loss-friendly foods. One cup serving of popcorn contains 31 calories, and air-popped popcorns have much fewer calories.

Does Popcorn Increase Belly Fat?

Popcorn is a whole grain snack that contains much more amount of fiber. Also, it is high in volume and takes it up a lot of space in the stomach. Some studies found that popcorns may fill you up from more than another popular snack.

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