Popcorn is a whole-grain high-fiber snack. It is also low in calories, making it a friendly snack for those who may not be willing to add weight. Keto diets are characterized by strict adherence to proteins. However, is eating popcorn – a slow-carb snack – allowed on a keto diet?

Popcorn is nutritious compared to other snacks as it is low in carbs and less processed. It is loaded with nutrients that are beneficial to the body. It can be healthier if you prepare it at home rather than buying the packed ones in the food stores as they may be having unhealthy additives.

Popcorn contains carbs, which makes one wonder if it can be allowed on a keto diet. Therefore, this blog post will help you understand all about the keto diet, the nutritional composition of popcorn, whether keto diet observers can use popcorn, and how to prepare healthy popcorn at home.

What Is the Keto Diet?

 The keto diet, also known as the ketogenic diet,is a low-carb, high-fat diet. It aims to reduce the intake of carbs to maintain healthy body weight and manage some lifestyle diseases such as diabetes. A low intake of carbs makes the body rely on fats as the main source of energy. The high burning of fats initiates a process known as ketosis.Therefore, the stored fat and those you take daily on the keto diet become the main energy source to the body. 

There are two types of a keto diet; clean and dirty keto. A clean keto diet emphasis on quality food. It recommends taking fewer carbs from whole, unprocessed foods and a high intake of fats and proteins such as meat, non-starchy vegetables, brown rice, and healthy oils such as olive. It also requires total discipline to follow the restrictions imposed on users. It is an expensive diet to follow as one has to prepare veggies, whole grain, and quality proteins meal.

On the other hand, dirty keto, also known as lazy keto, is also a low-carb, high-fat diet. However, unlike clean keto, it allows its users to take processed foods such as chips and sausages, which remain within the daily recommended carbs intake.

Nutrients Found in Popcorns

Popcorns is a whole grain snack containing several nutrients, minerals, and compounds that may help prevent diseases like cancer, high blood pressure, diabetes, and stomach problems such as indigestion and ulcers. These nutrients include; proteins, potassium, magnesium, fiber, iron, manganese, phosphorus, vitamin B1, antioxidants, and zinc.

Can You Take Popcorn on A Keto Diet?

Understanding what the Keto diet iswill assist you in determining whether you can take this snack and remain within the rules of the diet. The keto diet’s main requirement is to ensure no more than 50 grams of carbs daily.  Three cups of air-popped popcorns provide 18 grams of carbs. Therefore, you should ensure that you do not exceed six cups of air-popped popcorns each day to remain within limits. You can also choose to take carbs from other foods that are low in carbs and take fewer popcorn cups.

The Keto diet also recommends a high intake of proteins. Popcorn contains these nutrients, too, although in smaller amounts. For example, 24 grams of popped popcornscontain about3 grams of proteins.

Healthy fats are also recommended on the Keto diet. These fats act as the main source of energy for the body. Popcorns contain healthy fats, and 24 grams of popped popcorns containone gram of fat.

The Keto diet puts some emphasis on increasingfiber intake to facilitate the digestion process. Popcorns are very rich in fiber, and in every 24 grams of popped popcorns, there are four grams of fiber.

Whole-grain foods are healthy; hence the Keto diet recommends an intake of carbs from whole grain foods. Therefore, popcorns fit well on this diet since they are amonga whole grain snack.

Clean keto discourages the use of highly processed food as they contain dissolved salts and fats that are not healthy. Popcorns are less refined snacks as they are prepared using a simple method. They also contain no additives—the main ingredients required in the preparations of popcorn are coconut or olive oil. Making your popcorns is much recommended than buying the pre-popped ones as you will control what you add. The pre-popped ones might contain unhealthy fats, excess salts, and other flavors and food colors. These additives have little salt and fat.You can make your popcorns healthier by using ingredients less likely to cause diseases such as high blood pressure and diabetes.

Keto diets are mostly designed for people targeting to lose excessive body weight. It also benefits those withdiabetes as it minimizes the intake of sugars and carbs. Luckily, eating popcorns does not interfere with these two major goals. However, it would help if you were careful not to exceed the recommended carbs intake. 

How to Prepare Popcorns at Home

Popcorns are prepared using a simple method that requires few ingredients. However, choose healthy fats for better results.

  • Heat one spoon of olive oil in a deep pot.
  • Use moderate heat to avoid burning the popcorn kernels before popping.
  • Add 3 tablespoons of un-popped popcorns.
  • Add a pinch of salt.
  • Ensure tight covering of the pot to avoid the pop-corns popping into the air.
  • Cook for about 5 minutes to ensure all kernels have popped.
  • Remove from heat.


Popcorn is a healthy snack that contains several nutrients that can improve your general health. It contains fiber, carbs, proteins, copper, manganese, magnesium, zinc, and antioxidants. One can eat this snack on a keto diet. A keto diet recommends fewer than 50 grams of carb daily and a high fats and proteins diet. Eating popcorn cannot interfere with the rules of the diet. Moreover, popcorns are rich in fiber, proteins, and fats recommended in the keto diet. Preparing your popcorn is healthier than buying the pre-popped ones as you control the type and amount of oil used.

Mental health expert
MS, University of Latvia

I am deeply convinced that each patient needs a unique, individual approach. Therefore, I use different psychotherapy methods in my work. During my studies, I discovered an in-depth interest in people as a whole and the belief in the inseparability of mind and body, and the importance of emotional health in physical health. In my spare time, I enjoy reading (a big fan of thrillers) and going on hikes.

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