Microwave popcorn is a convenient snack that’s rich in fiber, however, it’s also high in salt and unhealthy fats. Here’s what can happen to your body if you make microwave popcorn a regular part of your diet.
Microwave popcorn is a snack that can help boost your fiber levels. One full bag (87 grams) of regular butter-flavored microwave popcorn contains 8.7 grams of fiber.
Adults should get 22-34 grams of fiber every day, depending on age and gender.
Fiber is an essential macronutrient for a healthy diet, and has been linked to better gut health, stable blood sugar, weight management, and other benefits.
Popcorn is technically a whole grain, which means it contains a number of beneficial nutrients.
In addition to protein and fiber, popcorn also contains substantial amounts of micronutrients, including:
- Selenium: One bag of buttered microwave popcorn contains 5.13 micrograms of selenium, or 9% of the recommended daily value for adults. Selenium is an essential mineral that plays a role in thyroid hormone production, DNA creation, and other processes in the body.
- Magnesium: Like other grains, popcorn is a good source of magnesium, a mineral that supports muscle and nerve function, bone health, and more. One bag of standard microwave popcorn contains 95.7 milligrams of magnesium, or 23-31% of the daily value depending on gender and age.
- Iron: One bag of microwave popcorn has 1.79 milligrams of iron, a mineral that helps the body carry oxygen through the blood and supports healthy development. Adult men need 8 milligrams of iron daily, while women need 8 or 18 milligrams daily, depending on age.
One of the main nutritional concerns when it comes to microwave popcorn is its sodium content. Sodium is a mineral found in salt and other ingredients such as baking soda and monosodium glutamate (MSG).
In a standard bag of butter-flavored microwave popcorn, there are 664 milligrams of sodium, or about 29% of the daily recommended intake for adults.
The high amount of salt in popcorn increases the chances that you’ll consume too much sodium throughout the day. Diets high in sodium raise the risk of high blood pressure (hypertension), which can lead to heart disease and stroke.
Microwave popcorn contains a significant amount of fat—nearly half is healthy, unsaturated fat. However, the rest is considered unhealthy fat.
One bag of butter-flavored microwave popcorn has 12.7 grams of saturated fat, which is more than half of the recommended daily intake for a 2,000 calorie diet.
You’ll also find trans fats, another type of unhealthy fat, in some microwave popcorn. Dietary guidelines recommend you avoid these as much as possible.
Both trans and saturated fats have been shown to raise low density lipoprotein (LDL), or “bad,” cholesterol levels. This increases the risk of heart attack, stroke, weight gain, and other health issues. Trans fats are especially worrisome, as they also reduce high-density lipoprotein (HDL) cholesterol, a healthy type of cholesterol that your body needs.
Microwave popcorn has been under scrutiny in the past for its chemical additives that could be harmful for health.
Specifically, microwave popcorn bags were once treated with per- and polyfluoroalkyl substances (PFAS) to keep them grease and heat resistant. Scientists are still learning more about how PFAS exposure affects health, but the chemicals has been linked to certain cancers, a reduction in immune system capability, metabolism changes, and weight gain.
The Food and Drug Administration banned PFAS in food packaging in the U.S., and as of January 2025, the chemicals are no longer in use.
Still, processed foods like microwave popcorn may contain ingredients or packaging that have the potential to do harm.
The nutritional profile of microwave popcorn varies by brand and type. However, in a typical bag (87 grams) of standard microwave popcorn with butter flavoring, you’ll find:
- Calories: 465
- Protein: 7.29 grams (g)
- Fiber: 8.7 g
- Total fat: 26.3 g
- Saturated fat: 12.7 g
- Trans fat: 0.74 g
- Sodium: 664 milligrams (mg)
- Potassium: 342 mg
- Magnesium: 95.7 mg
An average bag of microwave popcorn contains substantial amounts of saturated fats and sodium, however, it can be part of a nutritious diet if it’s eaten in moderation and on occasion.
If you want to make popcorn a staple in your diet, skip the microwave and try a healthier preparation method:
- Air-popping: Air popping relies on heat alone to pop the kernels, reducing oil and fat content. Compared to microwave popped varieties, it contains a fraction of the saturated fat and sodium.
- Stovetop: If you’re making stovetop popcorn at home, you can control the amount and type of fat you use to pop your popcorn, which often results in a healthier product. Choose healthier oils such as avocado, olive, or canola oils instead of butter or margarine, and use no more than a couple teaspoons.
- Watch the toppings: Go light on butter and salt when adding flavor. Try healthier alternatives like salt-free seasoning blends, nutritional yeast, or cinnamon.
