Many people snack on popcorn while watching a movie or as a late-night snack. It’s a source of fiberwhich helps decrease hunger and manage weight. But is popcorn keto? It’s a common question asked by those who are restricting carbs in their diet.
Recall that the keto diet allows only up to 50 grams of carbs. This is extremely low compared to a standard diet wherein carbs make up 65% of a person’s total calories (*). Soit’s normal to question whether popcorn is really keto-friendly.
Here’s what you need to know about carbs in popcornits impact on ketosisand some healthy popcorn alternatives.
Is Popcorn Keto?
Popcorn is a whole-grain foodand grains are off-limits on the keto dietso technically — popcorn is not keto-friendly. Howeverit can still fit into your keto plan as long as you consume just the right amount so that you won’t get knocked out of ketosis.
Before deciding whether to have popcorn or notit’s important to know your daily carb allowance first. Most people stick to 50 grams of net carbs — sometimes lowerfor those who eat mostly meat — while others can get away with more than 50 gramsparticularly athletes and very active individuals.
If you are striving to maintain ketosis for weight loss and health reasonscheck your ketone levels regularly. You can use ketone test strips. Then adjust your carbs as needed.
How Many Carbs Does One Serving of Popcorn Have?
One cup provides 5 grams of net carbs in popcornaccording to the USDA (*). Considering the typical daily limit on ketowhich is 50 grams of net carbsyou can have up to 5 servings of popcorn — for a total of 25 grams of net carbs — and still leave room for other carbs during the day.
As for other nutrients in popcornone cup has only 31 caloriesless than 1 gram of proteinand less than 1 gram of fat (*). It’s a good option for people trying to control their calorie intake without going overboard on their carbs.
Popcorn is also a source of magnesiumphosphoruspotassiummanganeseand zinc (*). These minerals are essential for regulating blood sugarrepairing cells and tissuesand supporting your immune system.
If you decide to eat popcornstick to plain popcorn. Flavored versionssuch as those with cheese powder and caramel coatingmay taste betterbut they’re surprisingly high in carbs and sugar. Avoid them at all costs.
Can I Eat Popcorn on Keto?
Although popcorn isn’t encouraged on the keto dietyou can still fit it into your daily plan within reason. Limit yourself to one to five servings (1-5 cups) of plain popcornwhich would have 5-25 grams of net carbs.
Making popcorn at home? Use coconut oilwhich has zero carbs and 14 grams of fat per tablespoon (*). Coconut oil is a healthy fat source on keto since it naturally provides medium-chain triglycerides (MCTs)which may boost satiety and energyand is relatively low in omega-6 fats (*).
Another pro tip for keto dieters: Drizzle 2 tablespoons of Perfect Keto Chocolate Hazelnut or Snickerdoodle nut butter over the popcorn for a low-carb flavor boost. Our nut butters are sugar-free and made with few ingredients.
Keto-Friendly Popcorn Alternatives
What can you eat in place of popcorn? Thankfullythere are lots of low-carb substitutes to choose from. Satisfy your munchies with these crunchyincredibly fillingand delectable snacks.
Pork rinds
Pork rinds are saltymaking them a good substitute for popcorn. Made from deep-fried pork skinthey’re carb-free and are an excellent source of protein. One serving (28 grams) has 17 grams of protein and 9 grams of fatplus calciumironand magnesium (*).
Know that pork rinds already taste great on their own. But you can level up your snack game by turning them into “keto nachos” — just arrange them on a platter and top them with ground beefcheesetomatoesand green onions!
Pumpkin seeds
Sometimes referred to as pepitaspumpkin seeds are another low-carb option. A 28-gram servingwhich is equivalent to 85 seedsprovides 10 grams of net carbs5 grams of proteinand 5 grams of fat (*).
Try this roasted pumpkin seeds recipe: Season the seeds with olive oilsaltgarlic powderand paprikathen roast them at 350°F for about 15 minutes.
Cauliflower florets (pan-fried)
If you’re looking for a popcorn alternative that also has fibercauliflower is a good choice. What’s even better is that the same serving of cauliflower (one cup) has fewer carbs than popcorn — around 3 grams of net carbs (*).
Your family will love snacking on pan-fried cauliflower florets. This crispy recipe requires chopping and boiling cauliflower floretsthen dipping them in an egg washfollowed by low-carb breading which consists of almond flourparmesan cheeseand spices.
Dried seaweed
Packed with various vitamins and mineralsdried seaweed is a thin and crispy snack. It’s particularly high in iodinewhich is low in plain unsalted popcorn. One cup contains 7 grams of net carbs5 grams of proteinand less than 1 gram of fat (*).
Bored with plain dried seaweed? Use them as wraps for avocado slices and eggs for an umami treat.
Freeze-dried cheese
For cheese connoisseurs out therewhy not snack on cheese that’s freeze-dried? This crunchy snack is made by slicing or shredding your favorite cheese like cheddar or mozzarellathen placing the slices in a freeze dryer.
Alternativelyyou can buy freeze-dried cheese online. Many brands are now selling this delicious snackwhich usually comes in various flavors you’ll love.
The Bottom Line
Going back to the question of whether popcorn on keto is okaythe short answer is yesas long as you limit yourself to one to five cupswhich will provide you with 5-25 grams of net carbohydrates.
Just keep in mind that popcorn is a whole grain and that grains aren’t on the list of keto foods. But because a serving of popcorn is unlikely to kick you out of ketosisyou may eat it in the right amounts.
Following a strict keto diet? Forget popcorn and eat crunchy keto snacks from the options above instead. Alsocheck out Perfect Keto snacks that are delicious and full of healthy fats.