Popcorn is a famous snack that is made from corn. Plain, without any topping and air-popped popcorn, can be a nutritious snack and is a good source of vitamins, minerals, carbs, and fiber. As popcorn contains carbs, the question arises whether popcorn can be eaten on a low-carb, high-fat ketogenic diet.
What is air-popped popcorn?
Air-popped popcorn, it is naturally low in calories, but some ready-made types are extremely high in calories. Air-popped popcorn is not oil-cooked. These are cooked on an air popper that uses heat to pop popcorn kernels. The popcorn is popped without the use of oil, that’s why these are more healthy and nutritious.
Popcorn Nutrition Facts:
Air-popped popcorn is nutritious. 3 cups (24 grams) of air-popped popcorn contain the following nutritions (Source):
- Calories: 90
- Fat: 1 gram
- Protein: 3 grams
- Carbs: 18 grams
- Fiber: 4 grams
- Net Carbs: 14 grams
In addition to the above macro nutrition, popcorn also provides some micronutrition. You can get the following micro nutrition from 3 cups (24 grams) of air-popped popcorn.
- Magnesium: 9% of the Reference Daily Intake (RDI)
- Phosphorus: 9% of the RDI
- Manganese: 12% of the RDI
- Zinc: 6% of the RDI
Can you eat popcorn on a Keto Diet?
Now towards the main question, which is can you eat popcorn on a keto diet?
The answer is YES.
But, as we have seen above that a typical serving of air-popped popcorn (3 cups) contains 14 grams of net carbs. So, it is evident that popcorn can be fit into your keto diet as your typical daily limit is 50 grams of net carbs on a keto diet.
If you want to enjoy popcorn on your keto diet, then it is good to limit other high carbs food to limit the total amount of net carbs below the threshold of 50 grams. By limiting the total daily intake below 50 grams of net carbs, you can enjoy popcorn on the keto diet. You can combine Keto Zero Carbs Foods to keep your carbs intake low.