Can you Eat Popcorn on Keto?

Popcorn is a snack produced from heated, dry corn kernels that are meant to be eaten. A healthy snack rich in fiber, carbohydrates, vitamins, and minerals is plain, air-popped Popcorn. If Popcorn fits into a low-carb, high-fat ketogenic diet, though, because it contains carbohydrates, and if the two can coexist.

Crabs are present in Popcorn but are much less prevalent in air-popped varieties. It is crucial to remember that eating Popcorn could result in a blood sugar increase. Your health will suffer from this, and you might feel exhausted afterward. Consider putting some nutrients in your Popcorn to prevent this.

Can you Eat Popcorn on Keto

Can you Eat Popcorn on Keto?

Popcorn might work with a keto diet, depending on how many carbohydrates you can have daily.

A typical serving of 3 cups (24 grams) of air-popped Popcorn has 4 grams of fiber and 18 or 14 grams of net carbohydrates (7Trusted Source).

Popcorn can be easily incorporated into a ketogenic diet with a daily net carb limit of 50 grams and even in more stringent variations of the keto diet. Not to mention, Popcorn only contains 90 calories per serving if you’re on a ketogenic diet to lose weight.

However, a 3-cup (24-gram) meal would consume most of your daily carbohydrate allowance. If you wish to eat Popcorn while following a ketogenic diet, you must limit other high-crab items to stay under your net carb allotment.

Popcorn is a low-carb, high-fiber item. The refined grains in bread, chips, desserts and other foods are high in carbohydrates and low to no fiber. On the other hand, Popcorn and other whole grains have more fiber and less net carbohydrates (7Trusted Source). Therefore, eating Popcorn on a ketogenic diet can help sate a craving for carbs without going overboard.

However, since it’s simple to overeat Popcorn when on a ketogenic diet, it’s critical to be mindful of amounts. Add coconut oil, butter, or olive oil to Popcorn to increase the amount of fat and make it feel fuller for longer. Making your Popcorn at home rather than purchasing pre-popped types will also give you more control over how much and what you eat.

In a big pot over medium-high heat, melt one tablespoon of butter or coconut oil, then add two tablespoons of popcorn kernels to make Popcorn at home. While the kernels pop, place a lid on the saucepan. Remove from fire once popping has stopped, then season with salt, butter, and oil.

What is Popcorn, and is it Healthy?

A particular variety of maize is used to make Popcorn. The corn kernels are plucked from the ears after they are harvested and dried. The hard kernel still contains some moisture, though. When it is cooked, the moisture vaporizes, and pressure inside the kernel increases until it finally “pops” and expands into the fluffy, delicious snack we are all familiar with.

Popcorn is technically a whole-grain snack because the kernel is still attached (although in fragments) to the soft flesh. Since it contains some fiber and is low in sugar and fat when eaten plain, it is often considered a healthy snack.

Popcorn Nutrition Facts

If prepared properly, Popcorn can be a nutritious, low-carb snack. Store-bought popcorn may have higher amounts of fat, sugar, sodium, and other ingredients (particularly those with flavoring and other additives).

Traditional air-popped, unsalted, and unsweetened Popcorn is surprisingly nutrient-dense.

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The USDA has provided the following nutritional analysis for 1 cup of air-popped Popcorn:

  • Energy: 31 calories
  • 0.4 grams of total fat
  • 0 mg of cholesterol
  • 0.6 mg of sodium
  • 6.2 grams of carbohydrates altogether
  • Fiber: 1.2 gram
  • 0.1-gram total sugar

Is Popcorn a Low-Carb Food Item?

Popcorn can be a low-carb snack if consumed in moderation. According to experts, the average serving size of 6 grams of total carbohydrates is one cup. Remember that this can differ based on the type you purchase.

Popcorn has lower net carbohydrates than other carb-based foods since it is often quite fibrous. And while you might believe that counting net carbs rather than ordinary carbs are worthless while following a ketogenic diet, you should realize that keeping track of net carbs is exactly how you maximize your nutritional intake.

Does Popcorn Fit into a Ketogenic Diet?

Popcorn probably works with your ketogenic diet. You’ll need to do the math, though. Reaching exact targets for the ratio of fat to protein to carbs is a key component of a ketogenic diet.

The ketogenic diet is low in carbohydrates and fat (most stick to less than 50 grams per day). The objective is to put your body into a condition known as “ketosis.”

Ketosis results when you dramatically restrict the number of carbohydrates your body must consume for energy. (Such as severely limiting your carbohydrate intake.) Your body switches over to fatty acid metabolism as a result of this. As a result, your body will use body fat and dietary fat to provide ketone bodies to your nervous system.

If you exercise more, you might lose weight faster. Make this change. However, the ketogenic diet has also been researched as a potential treatment for several illnesses, such as:

  • Epilepsy: If epilepsy cannot be effectively controlled by medicine alone, doctors may suggest a ketogenic diet. However, experts are still determining if it does. Keto and epilepsy have been the subject of limited studies primarily involving kids.
  • Mental health: The ketone bodies that a ketogenic diet encourages may guard against inflammation and prevent the degeneration of aged brain cells. Although there hasn’t been much research, researchers are curious to see if the keto diet may be used to treat Alzheimer’s disease.
  • Diabetes: Studies have linked a ketogenic diet to several positive outcomes for persons with type 2 diabetes, including decreased blood sugar and insulin levels and a decreased need for medication.
  • Cancer: The ketogenic diet may render your body unfriendly to cancer cell growth and may complement or improve the effects of chemotherapy and other cancer therapies. As usual, more study is required. Despite variations in the keto diet, fewer than 10% of your calories should come from carbs and protein, and the remainder should be from fat.

How do you Add Butter to the Popcorn?

If you’re on a ketogenic diet, Popcorn is acceptable. You can, but you must proceed with caution. Butter is not sufficient on its own. Because Popcorn contains a lot of carbohydrates, you should avoid eating it if you’re attempting to lose weight. Furthermore, Popcorn is made from the grain of maize.

Popcorn isn’t technically forbidden on the ketogenic diet, but it is still considered a low-carb snack. It offers 5 grams of net carbs and is a nutritious whole-grain snack. Additionally, the fiber in it promotes digestive health and regularity.

Is Skinny Popcorn Keto?

Compared to most other forms of Popcorn, it is more keto-friendly.

Skinny Pop is extremely well-liked. It is flavorful, handy, and low in calories. Skinny Pop offers 7g of net carbohydrates per small bag, making it a reasonably keto-friendly snack.

Therefore, even though Skinny Pop has fewer carbohydrates than regular Popcorn, it is still preferable to swap out Skinny Pop for lower-carb snacks like beef jerky sticks, cucumbers, hard-boiled eggs, and nuts.

The ideal method to eat Popcorn on keto is to eat it without adding sugar or carb-containing ingredients since your goal is to lower carb counts. That removes all Popcorn from movie theatres, Popcorn from microwaves, sweet popcorn varieties like kettle and caramel, and other flavors that increase the number of carbs in the Popcorn. For the finest results, create your air-popped Popcorn and season it with salt and pepper. Or, even better, pick a different low-carb snack entirely.

Can we Put Hot Sauce on Popcorn?

When eating Popcorn while following the ketogenic diet, adding spicy sauce, melted butter, or caramel sauce is permitted, but in moderation. They can ruin the Popcorn flavor even though they are within the diet’s permitted carbohydrate allowance. If you use too much hot sauce, you risk making things worse rather than better. Instead, consider putting a little bit of it on your Popcorn.

Use Tabasco, Sriracha, Tapatio, Cholula, or Frank’s Red Spicy to drizzle hot sauce on your Popcorn. Extremely hot beverages should be avoided, though. Instead, search for a hot sauce with a vinegar base that gives the Popcorn some tang. In this manner, you can sprinkle it on and let your Popcorn absorb it.


Yes, you can eat Popcorn while following a ketogenic diet, but there are some considerations. You can allocate your daily carbohydrate intake however you wish once you’ve determined how many your body needs to be in ketosis. Still, Popcorn is a simple addition to a ketogenic diet. It is, in all actuality, a keto-friendly dish. It will fill you up, has a small amount of fiber, and has few carbohydrates.

Popcorn is a delicious explosion of fiber-rich puffs. The nutritional value of Popcorn can be used to infer its goodness. However, if you’re following a ketogenic diet, you might wonder whether Popcorn is permitted.

Understanding the keto diet and the ingredients in Popcorn is necessary. Dried maize kernels are heated until they become edible puffs to create Popcorn. There are 15 grams of carbohydrates in every 3 cups of dried Popcorn.