is popcorn keto

Eating Popcorn On Keto Diet: What You Need To Know

Popcorn is a great snack to enjoy on many occasions. It is a staple in social gatherings, such as when watching movies with family and friends or just by ourselves. 

Especially now, when so many of us are at home, quarantining with nothing else to do. Sometimes all you want to do is binge-watch a show or a movie and snack on some tasty, buttery popcorn. 

But, while boredom can get the best of us and cause food cravings, it is important to keep track of what you consume to avoid overeating carbs that will kick you out of ketosis.

So, you want to snack on some popcorn to make your tastebuds happy, but can you eat it on the keto diet and stay in ketosis?

Keep on reading to find out. 

Popcorn Nutritional Facts

Here is the nutritional information on 100 grams of unsalted, air-popped popcorn (*):

Calories382 kcal
Fat4.2 grams
Protein 12 grams
Total carbs77.9 grams
Fiber15.1 grams
Net carbs62.8 grams

Is Popcorn Healthy?

Popcorn is known for being one of the healthiest and weight loss friendly snacks out there. But what makes it so healthy? When prepared right, popcorn can be a food that is rich in many vitamins, fibers, and antioxidants and can help with weight loss. 

It was confirmed in a study done by the University of Scranton that Popcorn has high amounts of chemical compounds called polyphenols, which are antioxidants. Antioxidants are chemicals that help prevent oxidative stress to cells, by combating free radicals.

Polyphenols are linked to bettering gut health, bettering blood circulation, and lowering the risk for various different diseases. There are also studies that show that polyphenols can reduce the risk of some types of cancer, such as breast cancer and prostate cancer. (*), (*), (*)

Popcorn also has high amounts of fiber, which has many health benefits. Numerous studies have shown that fiber can lower the risk of gut problems, lower risk of cardiovascular disease, and type 2 diabetes. Consuming fiber can also lower the risk of obesity, aid weight loss, and help you feel fuller for longer periods of time. (*), (*)

Can You Eat Popcorn On The Keto Diet?

Popcorn has 77.9 grams of total carbs and 62.8 grams of net carbs per 100 grams. In that amount, there are about 2 servings- 50 grams each. That means that per serving there are about 31.4 grams of net carbs.

Despite all the health benefits, only one serving of popcorn can take up most of your daily carb intake, and if you are on a strict keto diet, it is way above your daily carb intake. This means that it is definitely not a good idea to consume popcorn if you are on a strict keto diet.

If you are on a low carb diet and you still want to enjoy eating popcorn, then you need to keep careful watch and limit the servings to fit your daily carb intake.

Another thing to look out for when consuming popcorn while keeping track of your carb intake is the toppings and seasonings used, that’s why it is best to make your own popcorn where you can control exactly what you put as a topping. 

Bottom Line

Is popcorn keto-friendly?

No, popcorn is not keto-friendly, but it can be consumed in small amounts by those on a general low-carb diet. 

How many net carbs are in popcorn?

In 100 grams (two servings) of popcorn, there are 62.8 grams of net carbs. 

If you wish to have some snacks when watching movie, check these keto snack recipes:


While popcorn is a great snack to enjoy in various ways, it is not ideal to consume on the strict keto diet. At 62.8 grams of net carbs per 100 grams, it is not ketogenic and should be avoided by those on a strict keto diet. 

However, if you are not on a strict keto diet, but you are keeping track of your carbs and you still want to consume popcorn, then you need to carefully watch the serving sizes.

Up Next: Is Corn Keto Friendly?

Photo credit: bhofack2/depositphotos

Eating Popcorn On Keto Diet: What You Need To Know
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