Is Popcorn Keto and Carbs in Popcorn (+ Keto Popcorn Recipe)
on Feb 16, 2023
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Is popcorn keto-friendly? How many net carbs are in popcorn? Not sure how many carbs are in popcorn or if it’s acceptable to eat on the keto diet or not, then you’ve come to the right place!
Popcorn is one of those must-have snacks when you’re watching a movie with the family, but if you’re on a keto diet, you may be second-guessing this classic treat!
Let’s find out how you can fit this tasty snack into your diet.
What Is Popcorn?
Originating in America, popcorn is a popular snack that has been enjoyed for a long time! Popcorn is shaped like a puff and derives from corn kernels that are heated, causing the water inside to expand the kernels, letting off a popping sound and ultimately creating the puff shape you know and love.
Depending on your preference, you can make popcorn on the stove, in the microwave or in the air popper. You can opt to have it topped with butter, salt, spices, cheese, chocolate, or even throw in some of your favorite candies too!
What is Keto Diet?
A keto diet involves restricting carbs and sugars to get the body into a state of ketosis. There are several types of keto diet, and the standard version is composed of over 70% fat, 20% protein and less than 10% carbohydrates. When fat is the body’s primary source of energy, it pushes the body to react with a biochemical process known as ketosis.
Ketosis is when the body breaks down the body’s fat stores and creates ketones while fat is burning. Regular blood tests (or urine test) can show the level of ketones in your body if you want to track it very closely.
On a keto diet, the goal is to avoid excess carbs and sugar. This means no pasta, bread, crackers, or most types of fruit. You can still consume meat, low-carb veggies, and other healthy snacks.
Is Popcorn Keto?
Here’s the answer you’ve been waiting for! Yes, you can still enjoy popcorn on a keto diet, as long as you only eat one cup of it a day. For a serving size of 3 cups of air-popped popcorn, there are 15 grams of net carbs, which means that one cup has about 5 grams of net crabs.
Plus, if you’re looking to lose weight on keto, you’ll be happy to know that popcorn only has 90 calories per serving.
How Many Net Carbs In Popcorn?
As per USDA, there are about 19 grams of carbs and 15 grams of net carbs in a single 3-cup serving (24 grams) of popcorn.
Is Popcorn Healthy?
While most people think of popcorn as a snack rather than a healthy food, popcorn can actually provide some health benefits. Consuming popcorn can help you lose weight, improve your digestion, and even reduce your risks of heart disease, diabetes, and maybe even cancer.
It’s also high in fiber which means it will help fill you up while not having a lot of calories. It doesn’t stop there, popcorn is also rich in magnesium, zinc, and manganese.
Popcorn Nutrition Facts (Macros)
How Many Carbs In Popcorn?
There are about 19 grams of carbs in 3 cups of popcorn.
Fats
When you air pop your popcorn, there is only a small amount of fat, equating to less than a gram. You will find that most air-popped popcorn contains monounsaturated and polyunsaturated fats, rather than saturated fats.
Protein
In a serving size of 3 cups, popcorn will contain 3 grams of protein. And if you’re not a fan of veggies, you’ll be happy to know that this amount of protein is about the same as you would find in one cup of cooked broccoli.
Calories
In about 3 cups of air-popped popcorn that doesn’t have butter, salt, or other seasonings, there are only 93 calories, with 77% of popcorn calories coming from carbs, 13% from protein, and 10% from fat.
Best Keto-Friendly Snacks
Besides popcorn, you may be wondering what else you can eat on those movie nights. Here are some keto snacks to enjoy:
- Keto-friendly nuts: Nuts such as macadamias and pecans are great keto-friendly snack options.
- Dark chocolate: Who doesn’t love chocolate? This may be one of the more popular choices, but be sure to only eat keto-friendly ones that are made with over 90% of cocoa.
- Fat bombs: Don’t let the name confuse you, these are actually delicious and nutritious! All you have to do is combine coconut oil, nut butter, avocado, or cream cheese as the base.
- Pork rinds: You may love or hate these, but they make a good snack option when you’re looking to have something that is savory with a lower carb count. Plus, they’re packed full of protein which helps keep you fuller for longer.
- Cheese: This is not only low in carbs, but filling too!
- Cucumbers and Pickles: Healthy and low in calories, cucumbers and dill pickles are the perfect snack to enjoy all day long!
FAQ
Will Popcorn Kick Me Out of Ketosis?
To stay in ketosis, you need to be strict here and only eat 1 cup of popcorn, because there are only 5 grams of net carbs in it.
Make sure not to add toppings such as chocolate syrup, caramel sauce, candies or anything high in sugar which will then kick you out of ketosis.
How Much Popcorn Can I Eat on Keto?
As long as you eat it in moderation, you can still enjoy popcorn on the keto diet. Remember, you can only eat less than 50g net carbs a day on keto.
That means, if you eat 1 cup full of popcorn, you’ll eat about 5 grams of carbs which is about 10% of your net carbs allowance for the day.
Is Buttered Popcorn Keto-Friendly?
This may come as a surprise to you but while plain air-popped popcorn is good, and low in calories, adding butter to it actually makes it more keto-friendly.
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Keto Buttered Popcorn Recipe
Ingredients
- 1/2 cup popcorn kernels
- 6 tablespoons clarified butter, divided
- salt, to taste
Instructions
- In a pot over medium-high heat, add 2 tablespoons of clarified butter.
- Add a few kernels and let them pop.
- Once they have popped, add the remaining kernels, swirling and coating them with the butter.
- Reduce the heat to medium, cover with a lid, and gently shake the pan to help the kernels pop.
- Once the popping slows down (about 4-6 mins), remove from heat.
- Continue to shake the pot for 30 seconds or until popping completely stops.
- Pour the remaining clarified butter over the popcorn and coat the popcorn thoroughly.
- Top with salt. Serve and enjoy!
Nutrition information provided is an estimate only and will vary based on ingredient brands and cooking methods used.
