Many people don't realize it, but popcorn is a whole grain food, making it naturally high in several important nutrients.
This is the nutrient content of a 100-gram (3.5-oz) serving of air-popped popcorn (5):
- Vitamin B1 (Thiamin): 7% of the RDI.
- Vitamin B3 (Niacin): 12% of the RDI.
- Vitamin B6 (Pyridoxine): 8% of the RDI.
- Iron: 18% of the RDI.
- Magnesium: 36% of the RDI.
- Phosphorus: 36% of the RDI.
- Potassium: 9% of the RDI.
- Zinc: 21% of the RDI.
- Copper: 13% of the RDI.
- Manganese: 56% of the RDI.
This is coming with a total of 387 calories, 13 grams of protein, 78 grams of carbs and 5 grams of fat.
This serving also contains a whopping 15 grams of fiber, which is extremely high. It makes it one of the world's best sources of fiber.
BOTTOM LINE:Popcorn is a whole grain food that is high in important nutrients. This includes vitamins, minerals and very high amounts of fiber.
Polyphenols are antioxidants that help protect our cells from damage by free radicals.
A study done at the University of Scranton showed that popcorn contains very large amounts of polyphenols.
BOTTOM LINE:Popcorn contains large amounts of polyphenol antioxidants. These are plant compounds that have been linked to many health benefits.
And, popcorn is:
Popcorn is very high in fiber.
The recommended daily intake of fiber is 25 grams for women and 38 grams for men. However, most people are eating much less than that.
100 grams (3.5 ounces) of popcorn contain 15 grams of fiber, which goes a long way towards satisfying your daily fiber requirements (5).
BOTTOM LINE:Popcorn is very high in fiber, which has been linked to several health benefits. This includes weight loss and a decreased risk of many diseases.