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Is Popcorn Keto? Crabs, Nutritional Benefits and Popcorn Recipes

dried corn

As you imagine the butter liquefying and drizzling over the puffy, crunchy popcorn, why wouldn’t you ask the question: is popcorn keto? Depending on if you can consume corn, or all the more precisely, dried corn kernels, the appropriate answer is yes…with specific considerations and limitations.

Popcorn is a delicious snack made from dried corn kernels. Contrary to popular belief, similar to all kinds of corn, popcorn is a cereal grain originating from a wild grass. Popcorn kernels are gathered from a mature corn plant when all parts of the grain are intact. A few studies suggest people in Peru consumed popcorn over 6,000 years ago.

1. Methods to Make Popcorn

There are two fundamental techniques to make popcorn — wet and dry. The dry method merely utilises hot air to pop the popcorn kernels, which you can do on the stovetop, in a baking air popper machine, or the microwave.

The wet method utilizes hot oil to help distribute the warmth and pop the corn kernels. This procedure can also be done on the stovetop. If you prefer this method, ensure to use a high-temperature cooking oil like avocado or refined coconut oil. You can likewise utilize ghee, which is clarified butter.

Is Popcorn Keto

2. Is Popcorn Keto?

Popcorn has fewer carbs than different snacks like crackers or potato chips. A 100-gram serving of air-popped popcorn contains all over 13 grams of protein, 5 grams of fat, 77 grams of carbs, and 15 grams of fibre. This leaves 63 net carbs. You’ll only eat up between one to three cups of popcorn on keto, which is no moreover than 24 grams. This would leave you with a net carb total of up to 14 grams.

Keto popcorn There are some fantastic keto recipes online for keto popcorn, which is made with merely cheese, not corn kernels. The disadvantage is that it takes at least 1 day for the cheese pieces to dry out before you cook them, but it’s worth the wait.

In conclusion, you have a delicious, low-carb, crunchy treat. Prepare a vast enough batch so that you have this keto-friendly snack on-hand throughout the week. Refrigerate in an airtight container.

Depending on your day by day carb limit, popcorn might be suitable for keto. If you have a daily ceiling of 50 grams of net carbs or even a more minimal version of the ketogenic diet, you can likely enjoy some popcorn. However, if you follow a changed, targeted, or cyclical keto diet then — at only 5 grams of net carbs per cup — cornflakes can work as an acceptable keto snack choice.

Be sure to check the healthful data on any store-bought microwave popcorn, and pre-popped bagged popcorn. Keep away from any kinds of popcorn products with added sugar, unhealthy fats, and additives. Look for products with a short ingredients list, made with merely salt and healthy vegetable oil, similar to coconut or olive oil.

3. Net Carbs in One Cup of Popcorn

Whenever you are calculating “net carbs”, make sure to subtract dietary Fiber from the carb count. Net carbs refer to the digestible carbohydrates in food. Popcorn contains some fibre. For keto or other low-carb diets, deduct the Fiber from the carbs to obtain the net carbs.

  • Microwavable popcorn: 3-8 net carbs per cup
  • Air-popped popcorn: 2-5 net carbs per cup
  • Oil-popped cornflakes: 3-8 grams of net carbs per cup
  • Kettle corn: 8-11 net carbs per cup
  • Movie theatre popcorn: 3-6 net carbs per cup (if you can limit yourself to just a cup from a massive bucket)

4. Is Popcorn Healthful?

Popcorn can be healthful when makers or people make it the best way. Cornflakes is a whole grain, which is category nourishment that helps support heart wellbeing. It has the following nutritional benefits:

  • High in Fiber
  • Contains protein
  • Contains vitamins and minerals
  • Low in fat and sugar
  • Contains no cholesterol

Avoid Popcorn - Is Popcorn Keto

Air-popped popcorn with no oil gives the best health advantages. People can air-pop popcorn by warming popcorn kernels in a popcorn maker or on a stovetop. Numerous people will be more used to eating popcorn at the cinema with toppings or flavourings. These added extras tend to have little nutritional value. Microwave popcorn may likewise contain added substances, and the bags can have impurities.

5. The Conditions When You Should Avoid Popcorn on Keto

The nutrition facts for cornflakes in the segment underneath will assist you in deciding whether keto popcorn is possible for you. However, you should note that those nourishment values are only applicable to popcorn without additions. People commonly add flavourings to their popcorn, such as melted butter, chocolate, caramel, cheese, or spices. Kettle corn contains a combination of sugar and salt.

Anything added to popcorn will alter its nourishment value, and it may be sufficient to throw you out of ketosis. This is the reason it’s ideal for making popcorn yourself. Making it yourself permits you to control the additions.

Avoid purchase a tub of popcorn at the movie theatre, and avoid purchase bags of ready to pop pre-seasoned popcorn. Alternatively, buy a jar of popcorn kernels and prepare it yourself on the stovetop. Homemade popcorn isn’t hard at all to make, and it can make movie night additionally satisfying.

6. Keto Popcorn: Recipes

It’s simplest to deal with your dietary intake when you add the least sum conceivable of flavourings to your popcorn. If you enjoy popcorn with merely a dash of salt, go for it. But, popcorn that is only modified slightly can be somewhat plain. Try the following keto popcorn recipes to fulfil your desires.

a. Avocado Keto Popcorn


  • 3 cups of popped popcorn
  • ½ ripe avocado, peeled and diced
  • 1 tsp. of olive oil
  • 5 tbsp. of chilli lime salt

Avocado Keto Popcorn


Drizzle the popcorn with the olive oil, stir as you do so. Sprinkle the chilli lime salt on the popcorn while tossing with your hands. Then, add on the diced avocado and toss to combine.

b. Spicy Keto Popcorn


  • 3 cups of popped popcorn
  • 1 tsp. of vegetable or olive oil
  • ¼ tsp. of salt
  • ¼ tsp. of paprika
  • 1 tsp. of chilli powder


In a small bowl, stir the sea salt, paprika, and chilli powder. Drizzle the oil over the popcorn, tossing to merge. Dredge the spice mixture over the popcorn while tossing.

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