Navigating snack time can be tricky, especially when you’re trying to balance taste and health. With so many options out there, making an informed choice can be overwhelming.
Are PopCorners healthy? Let’s chat! I’m Jamie, a registered dietitian and snack foods enthusiast. Today, we’re going to look at one popular crunchy snack – PopCorners – and evaluate if they truly deserve a spot as nutritious snacks.
Let’s dive in!
What Are PopCorners?
PopCorners have quickly become a favorite among snack lovers and are seemingly marketed as healthy chip options. But what exactly are these crunchy bites?
PopCorners are a type of puffed snack made from corn. They come in various flavors, from classic Sea Salt to the sweet and spicy Sweet Chili. The unique aspect of PopCorners is that they’re shaped like tortilla chips and they have a deliciously light and crunchy texture with a popcorn flavor.
PopCorner Nutrition
As we explore if PopCorners are truly different, we need to break down their ingredients and compare them to traditional snacks like popcorn and potato chips.
Right on the front of the package you’ll see that they highlight that they’re “never fried”, have “no artificial flavors, colors or preservatives”, and they’re non-GMO verified. They also list the calories per serving, which are relatively low at ~120-130 calories depending on the flavor.
At a glance they look like a healthy snack option, but are they really? Let’s get into it!
Nutrition Overview
The classic sea salt version of PopCorners has a really simple ingredients list- corn, oil, and salt. The rest of the ingredients vary based on the flavor.
Unlike traditional potato chips, PopCorners are not deep-fried. They’re still made with oil, but they’re lower in fat and calories than most traditional chip options, making them a great pick as a swap if you like them.
Nutritional Value of PopCorners vs Traditional Chips
Let’s dissect the nutritional content of PopCorners and see how they stack up against other popular snacks.
A serving of PopCorners Sea Salt (about 1 ounce or 21 crisps) contains:
| Calories | 120 |
| Total fat | 2.5g |
| Carbohydrates | 23g |
| Protein | 2g |
| Fiber | <1g |
In comparison, a serving of Lay’s Classic Potato Chips has more fat, more calories, and less chips per ounce.
A serving of Lay’s Classic Potato Chips (about 1 ounce or 15 chips) contains:
| Calories | 160 |
| Total fat | 10g |
| Carbohydrates | 15g |
| Protein | 2g |
| Fiber | 1g |
PopCorners Pros
Minimal Ingredients
PopCorners are made from minimal ingredients if that’s something that is important to you. The only ingredients in their sea salt flavor are: yellow corn, sunflower oil, and salt!
They have a variety of flavors, but even the flavored versions have pretty simple ingredients lists with ingredients you’d definitely recognize, like spices and cane sugar. They don’t use any artificial additives.
Lower fat
Compared to most traditional potato chip options, PopCorners aren’t fried. They do have added oil, but you’ll find less grams of fat per serving when compared with most regular chip options.
Delicious!
As a dietitian, it’s so important to me that you’re enjoying what you’re eating. PopCorners are satisfying and tasty, which is always a win!
Some allergy-friendly options
Some flavors of PopCorners are gluten-free, nut-free and dairy-free. This makes them a good option if you’re in need of some allergy-friendly options!
Always check the food label on the package for the most up to date information, as some of the flavors do contain gluten and dairy ingredients.
Potential Drawbacks
There is no “perfect choice” when it comes to snacking, and PopCorners are no exception.
Low fiber
Despite being made from corn which is usually a good source of whole grains, PopCorners are low in fiber. Low fiber content means that it might not be the most filling snack, so they’re a little easier to overeat.
These snacks are lower in fiber than eating a corn on the cob, which has about 2.5 grams of fiber. They’re also lower than popped popcorn, which provides 3 grams of fiber per serving.
P.S. I mention this because most of us need more fiber! To kick start your day with a fiber boost, check out this post: 25 Best High Fiber Cereal Foods from a Dietitian.
Low protein
PopCorners are also pretty low in protein with just a couple of grams of protein per serving, which is another nutrient that helps keep you full and satisfied. Protein and fiber are two things that I always like to keep an eye on when I’m choosing snacks, so it’s something to keep in mind.
To combat the low fiber and low protein content of these snacks, you can always add something with the PopCorners, like a cheese stick for protein or an apple for fiber. Learn more about balanced snacks here!
Are PopCorners gluten-free?
PopCorners fortunately do have some gluten-free flavors, making some a good choice for anyone gluten-sensitive or celiac disease.
Their gluten-free flavors include Sea Salt, Spicy Queso, Sour Cream & Onion, and Sweet & Salty Kettle Corn. Always check the food label for the most accurate and up to date allergen information.
According to their website, White Cheddar and Sweet Chili flavors do not meet the FDA requirements for gluten-free.
P.S. I have an entire blog of gluten-free snack options for you to peruse right here.
Dietitian Recommendations
You’re probably wondering: are these healthy chips? As a Registered Dietitian, here’s my opinion and tips about enjoying PopCorners in the context of your own health, wellness, and eating goals.
If you like them, they can be a tasty snack option for sure! All foods can fit whether they’re these PopCorners, traditional chips, or any other snack that you like.
Compared to traditional potato chips they’re not fried, a bit lower calorie, and lower fat. But, they’re similarly low protein and dietary fiber which isn’t my favorite for snacks.
They’re not super nutrient-dense, but that doesn’t mean they’re off limits either! Rather than focusing on one singular snack to find healthier snack options, I prefer focusing on balance.
To build a more nourishing and satisfying snack, notice that PopCorners are mostly carbs. To boost your satisfaction, try pairing your PopCorners with a source of protein, fat, and/or fiber.
Personally, I like to pair my Popcorners with:
- Fresh fruit
- Veggies like mini bell peppers or sliced cucumbers
- String cheese or cheese sticks
- Hummus
- High protein Cottage Cheese Ranch Dip
- Easy Guacamole
When your meals and snacks are well-rounded with more than one nutrient, you won’t be hungry five minutes later.
More product reviews
As a dietitian, I know that products can have amazing marketing. This can make it pretty darn tricky to know if the product matches the hype. To help you be an informed consumer, check out these other articles that have been written by yours truly.
- Are Nutri-Grain Bars Healthy? A Dietitian’s Honest Review
- Is Annie’s Mac and Cheese Healthy? A Dietitian Review
- Is Nutella Healthy?
- Is Dave’s Killer Bread Healthy? A Dietitian’s Review
That’s a wrap
As you can see, answering the question: “Are PopCorners healthy?” isn’t that simple! PopCorners can be a delicious and relatively healthy snack choice when enjoyed in moderation, just like anything else!
They offer a tasty alternative to traditional chips with a slightly healthier nutrient profile. However, like any snack, they should be part of a balanced diet.
Remember, the goal is to make informed snacking choices based on your health needs and preferences. Want to learn more about balanced eating? Check out my eBook, “The Balanced Basics Handbook,” for more tips and strategies to snack happily.
