Low Carb Popcorn
Can I eat popcorn on a keto diet? Does low carb popcorn exist? On a first glance, the answer is no, however some kinds of popcorn are lower in carbs than others and if taken in small amounts you can have it during a keto diet.
Air-popped popcorn has the lowest amount of net carbs per cup: 2-5 grams.
The second lowest are microwave popcorn and oil-popped popcorn with 3-8 grams of net carbs per cup each.
You need to avoid kettle and caramel popcorn when on a keto diet (8-11 grams of net carbs per cup). Movie popcorn is also not recommended during this diet because it might contain added carbs.
What is Popcorn?
Popcorn is popped corn kernels. Kernels are the fruits of corn. There is a special type of corn called “popping corn” which is being grown specially to be used for popcorn.
Popcorn Nutrition Value
Is popcorn healthy? In fact, it has some nutritional value. 1 cup of air-popped popcorn has 1.2 grams of fiber, 1 gram of protein.
Popcorn has phenolic acids, which is an antioxidant. It also contains folate and vitamins A, E, K and B6. Vitamin K helps wounds to heal. Antioxidants help to protect our bodies from cancer and heart disease. Vitamin A is important for our vision, reproduction and immunity.
Vitamin E is needed for healthy skin, blood and brain.
Popcorn also has some minerals, such as manganese, phosphorus and zinc. Manganese plays important role in bones and connective tissues forming, blood clotting and sex hormones. Phosphorus is crucial for healthy bones. Zinc helps our immune system and metabolism.
How to make Keto Low Carb Popcorn?
The best way to control your daily carbs is to prepare popcorn at home. Here are some keto-friendly popcorn ideas:
- Classic Butter Keto Popcorn (4 servings)
- One cup of raw popcorn kernels
- 6 tablespoons of butter
- 4 tablespoons of oil
- Salt and pepper
- Pop the kernels with oil.
- Melt butter in a pan.
- Add melted butter on hot popped popcorn.
- Add salt and pepper to taste
2. Cheese Popcorn Alternative
You can also create popcorn-like keto friendly cheese puffs as an alternative to classic kernels one.
You only need one ingredient: 120 grams of cheddar cheese! And as cheddar cheese has 0 carbs, so does our alternative popcorn!
- Cut cheese into small square cubes.
- Leave the cheese to dry out for 24 hours (use paper towel to cover
- Bake it for 5 minutes in the oven (roughly 200C). The cheese will puff up while being baked. You can use low carb baking spray
3. Skinny Pop
You can also order online keto-friendly skinny popcorn.
- Gluten free
- No trans fats
- Peanut free
- 100 calories per bag
- Diary free
- Suitable for kids as well
- Good source of fiber
Can popcorn be eaten daily?
In small amounts yes. As long as you do not exceed 50 grams of total carbs per day. It is also recommended to cook popcorn with healthy oils, such as avocado or olive oil. These oils are rich in monounsaturated fats and good for your heart.
Good to Know
The motherland of modern popcorn is Mexico. It was first mentioned about 10,000 years ago.
Keto Movie Snacks: Alternative to Popcorn
There is a good variety of healthy keto snacks which can serve as an alternative to popcorn.
- Fresh or frozen blackberries, raspberries or strawberries (see more information about berries carbs and amounts allowed on keto here: Carbs Strawberries)
- Carrots and cucumber sticks: both vegetables are low carb and have a great nutritional value
- Parmesan cheese cubes: keto friendly, zero carb
- Broccoli or cauliflower parts: you can boil them or fry with oil or butter
- Pumpkin seeds