Popcorn's Health Halo Questioned as Some Varieties Outperform Crisps in Unhealthy Ways

While popcorn has cultivated a reputation as a healthier alternative to potato chips, a closer nutritional examination reveals that not all popcorn snacks are created equal, and some may be less beneficial than perceived.

Ann Garry, CEO and Director of Nutrition Training at Health Coaches Academy, advises consumers to scrutinize ingredient lists, emphasizing that the addition of oil, sugar, salt, and flavorings can significantly alter the nutritional profile of popped corn. "Corn is a wholegrain and naturally provides fibre, while popped corn can give you a satisfying volume of food for relatively few calories," Garry stated. "However, the nutritional picture can change considerably once oil, sugar, salt, coatings and flavourings are added."

Her primary recommendation for shoppers is to check that corn is the main ingredient. Consumers should then compare the levels of fiber, added sugar, saturated fat, and salt. Garry also stressed the importance of portion control, noting that even a healthier option can become less balanced if an entire sharing bag is consumed in one sitting.

In a surprising revelation for many, Garry noted that some varieties of crisps can be lighter, less fatty, and less salty than certain popcorn options. "This does surprise people, but a few ordinary crisps actually come out lighter, less fatty, and less salty than the heaviest popcorn bags here," she said. "Popcorn isn't automatically the better choice, it really does depend on which ones you pick up."

Among the analyzed products, Proper Corn Lightly Sea Salted Popcorn received a high rating of 4.5 out of five. With just three ingredients, including 85% wholegrain corn, and moderate levels of rapeseed oil and sea salt, it was highlighted as a strong choice. Sainsbury's Simply Salty Butterfly Popcorn and Propercorn Tangy Chilli Popcorn both earned 4 out of 5 stars, praised for their fiber content and relatively simple ingredients, though the former was noted for its higher oil content and the latter for being slightly more processed.

Conversely, some sweet and salty varieties and those with higher fat content were rated lower. For instance, M&S Salted Popcorn and Waitrose Sea Salted Popcorn received 2 out of 5 stars, identified as having particularly high fat content per 100g, with M&S's version containing more fat than a standard bag of ready salted crisps. Tesco Sweet & Salted Popcorn and MyProtein Popcorn scored 2.5 out of 5, with concerns about emulsifiers, artificial sweeteners, and low fiber content in the latter.

Sweetened varieties like Butterkist Toffee Popcorn and Joe & Seph's Toffee Gourmet Popcorn were rated as more of a sweet treat than a healthy snack, with sugar and glucose syrup appearing before the popped corn in the ingredient list. These products were noted for their high sugar content and lower fiber levels.

When considering alternatives, some crisps and puff snacks were identified as potentially better choices than certain popcorn brands. Walkers Baked Ready Salted crisps were noted as being lower in calories, fat, and salt than some popcorn options. Popchips Sea Salt, which are popped rather than fried, were highlighted for their lower fat content compared to several popcorn brands. Snack a Jacks Salt & Vinegar were found to be lower in fat and salt than most savory popcorn but offered little fiber or protein. Hippeas Chickpea Puffs and Eat Real Lentil Chips were recognized for their pulse-based ingredients, offering more plant protein and fiber, though the latter was noted for higher salt content suitable as a swap for sugary options.