Is Popcorn Keto

Is popcorn keto? popcorn has very fewer amount carbs in it and if they are being cooked plain and air-popped then they are considered to be keto diet-friendly. As we all know that popcorn is a snack that is dried corn kernels that are heated up, turning them into edible puff snacks. And corn does have carbs in it. This means people that are on a keto diet can eat popcorn as their snack.

What is popcorn?

The word popcorn is for the snack which is made from dried corn kernels that are heated up for the water inside the kernels to expand and become these white puffs that are edible and enjoyable all over the world. The very popular snack is popcorn is widely used in the world as a very healthy snack as compared to other fried and processed food.

Popcorn has been a part of people’s diet for thousands of years and it is quite amazing and impressive that so many years ago people actually invented something extraordinary and so interesting to eat. There are so many ways to season them and flavour them which gives them a variety of ranges in taste and quality.

Popcorn was originated in America and there are so many ways to cook it, for example, you can microwave it, cook it in the air Popper and on the stove. And you can easily buy it already popped popcorn almost anywhere in the world. People usually take popcorn plain and salted but you can also add flavours to it like butter, spice, caramel, chocolate and other seasonings.

Popcorn is served mostly in the movie theatres and has become a trend and a kind of a culture to have popcorn while watching a movie and because now they have so much variety in flavours, people enjoy having different tastes of the same food.


Popcorns are made from dried corn kernels. It is a worldwide popular snack. It can also be made by adding different flavours to it. It is usually served in movie theatres.

Nutritional value of popcorn

Some people believe that popcorn also known as corn is a vegetable but popcorn is a whole grain when it comes to the harvesting process of dried corn kernels used to make popcorn. These types of corn are harvested when the corn plant is complete and mature and all the grains are perfectly intact.

The nutritional value of popcorn is rich in vitamins, minerals and fibre which is very good for the overall health of a person and because it is considered as grain and plant as well, it helps the people who have type 2 diabetes, controlling blood pressure and help lower the risk of cancer.

The nutritional value of popcorn benefits in reducing the risk of heart disease. The chart below contains the nutritional value and nutritional compounds in 24 grams of air-popped popcorn.

Nutritional compounds in popcorn In grams and RDI
1. Calories 90
2. Fat 1 gram
3. Protein 3 grams
4. Carbs 18 grams
5. Fiber 4 grams
6. Magnesium 9% of reference daily intake
7. Phosphorus 9% of reference daily intake
8. Manganese 12% of reference daily intake
9. Zinc 6% of reference daily intake

The reason why popcorn is ketogenic diet-friendly is that they have fewer calories and a little amount of serving is very filling and contain fibre which keeps the metabolism working properly. Popcorn contains polyphenols that are very helpful against fighting free radicals. They are highly nutritious and contain magnesium, phosphorus, zinc and other healthy nutrients.

Is popcorn keto?

What is a keto diet?

The ketogenic diet is based on taking fat in replacement for carbs. In this diet, a person has to dramatically decrease the number of carbs they used to take which are replaced by the intake of fat. The fat taken in the keto diet is used for the energy that requires the burning of calories.

The carbs that are reduced from the diet in the ketogenic diet is because the goal is for the body to take the by-product of carbs and use the fat that is already present inside the body which results in healthy weight loss.

Ketosis is a metabolical state of the body in which the body uses the by-products of fat that are being taken instead of carbs. the percentage of fewer carbs taken in the keto diet depends on how much weight a person wants to lose or what condition they have that requires the Ketogenic diet.

The adaptation of the ketogenic diet is basically for the purposes like controlling the illness of epileptic children And to manage their seizures through this diet. Low carb ketogenic diet is also used for controlling blood sugar levels in type 2 diabetes patients, Improving insulin sensitivity and cholesterol control along with weight loss for health purposes.

How can we use popcorn in a keto diet

One thing to keep in mind is that not to make the mistake of using too much oil or any oil at all while making popcorn and of course if they are going to add caramel and other flavours and seasonings which can make them keto unfriendly and this way the ketogenic diet and the carbs in flavoured popcorn can not coexist. This article will provide you with all the important and interesting details about popcorn nutrition and how it can align with a low carb high fat ketogenic diet.

Foods you can eat to achieve ketosis

The type of metabolism process which is called ketosis can be obtained through less consumption of carbs as you can which means you have to Consume less than 50 grams of carbs that you usually eat in a day. But in some cases, people might need to cut out more grams of carbs depending on their situation.

Now that the body is free of extra carbs the question is what should you eat to have a healthy and balanced diet while trying to lose weight or whatever purpose you have to adapt to the process of ketosis. All you have to do is focus on foods that have more plant compounds, fibre and just more raw ingredients and nutritional value.

Foods like vegetables, fatty fish, eggs, avocados, all types of nuts, olive oil and seeds that contain healthy fats and protein are suggested to be taken. if you eat a proper amount of all these foods then you will successfully achieve the process of healthy metabolism like ketoses.

The diet also requires you to consume non-starchy vegetables like broccoli, cauliflower, bell peppers and sprouts. Whole grains and refined grains are also part of the foods that you should eat on a keto diet.

As they have more percentage of fibre than carbs and in a ketogenic diet, the experts tell that the calculation of net carbs is done by subtracting the grams of fibre from the total amount of carbs in a single serving of food.

Is popcorn keto?

Eating popcorn on a keto diet

Popcorn as a snack is more likely to fit into a ketogenic diet because it has very few carbs and can be eaten if a person is on a low carb diet. A single serving of popcorn only has 90 calories and it can fit perfectly in a keto diet if you are doing it for weight loss purposes. But it’s true what they say that you should always limit the intake of any kind of food you eat whether it’s healthy, have more calories or not it’s good to enjoy everything moderately.

If you are on a ketogenic diet then you should limit other snacks if you are eating popcorn regularly. Because eating all types of snacks along with popcorn can increase the intake of carbs a day. For a better calculation of carbs that you eat in a day, try to air pop popcorn at home and not buy pre-popped ones from shops.

As you can be misguided on the amount of oil and seasoning that they put into Pre popped popcorns. If you want to make popcorn at home all you have to do is heat one tablespoon of vegetable oil or butter into a wide spot on a stove and put two tablespoons of corn kernels and put a lid on top.

After all the popcorns are ready, season them with salt and butter and you are good to go for snacking on a keto diet. Avoid eating snacks like potato chips, sweets, bread and other high carb foods which can decrease the process of ketosis.

Replace these high carb snacks with homemade popcorn which will help you manage Snack cravings. Popcorn not only helps you in healthy snacking but also is high in fibre which is very good for the keto diet as it helps in maintaining your weight and metabolism.

Benefits of eating air-popped popcorn on a keto diet

Corn is a carb actually but the air-popped kernels have very low carbs in them as compared to other snacks that is why a normal serving of popcorn can not do any harm in a ketogenic diet. And actually, there are some benefits of eating air-popped popcorn.

  • If you are trying to adapt ketogenic diet for weight loss then popcorn can help you achieve your goals as they have very few calories. Two cups of plain popcorn have 125 calories and they are very filling as compared to other snacks which only increase your appetite and are harmful to you if you are trying to lose weight. You can not find a tasty snack that is very less in calories other than popcorn. So if you are on a ketogenic diet then popcorn is your best friend on a movie night or just simply for snacking when you feel hungry after a meal.

  • Popcorn has a very high fibre count which is very good for maintaining good metabolism and Improving cholesterol levels. Popcorn is high in fibre also helps in regulating bowel movements which eventually gives your body a healthy system.

  • Popcorn also has a very good nutritional value containing minerals, vitamins and protein which helps in the overall health of the body.

Some health risks by eating popcorn

Before letting you in on the disadvantages of eating popcorn you should know that all the health risks come from the oil, seasoning and other processed ingredients on popcorn and the corn kernels themselves are healthy.

  • Buying a cup of popcorn in a movie theatre can give you some health risks because they are very high in saturated fats. And as we know that these saturated fats if taken in a very high amount can give you heart disease and stroke. So try to minimize the consumption of popcorn or any other food item from movie theatres and other street food items.

  • Some pre-popped popcorn can also be very high in sodium and artery-clogging saturated fats which can have a lot of calories in them too. Therefore this type of processed popcorns are not healthy and not keto-friendly.

  • Microwaved popcorn has proven to be very harmful to your health as they contain an ingredient called diacetyl. This ingredient has contributed a lot to Alzheimer’s disease and is found to be responsible for a lot of respiratory problems and abnormalities in people which is quite alarming and should be avoided at all costs. From now on try to skip microwaved popcorn and cook it organically on a stove.

  • When you are on a low carb ketogenic diet you should always keep in mind to take a calculated portion of popcorn as corn itself has carbs in it and if taken in bigger portions, it can be harmful to you by increasing the amount of daily intake of carbs.

Is popcorn keto

Best snacking alternatives of popcorn for ketogenic diet

Cutting off carbs from your diet and starting a ketogenic diet is not easy and requires a lot of attention on researching and deciding what you should eat when you are trying to adapt to a low carb diet. To make it easy for you here are some low carb snack ideas that you can easily try at home and it not only helps you achieve ketosis easily but also gives you a variety of food that you can enjoy while being on a low carb diet.

1. Pork rinds

Pork rinds are the healthiest option when it comes to snacking on a ketogenic diet. It has very low Carbs too and no carbs at all If they are plain. But do not forget to buy good brands as they do not have any processed chemicals in them and avoid the sceptical packages of food. And the best option would be homemade pork rinds for snacking on a low carb diet.

2. Deli meats

These are my favourite type of snacks that look very appealing and have no carbs at all. Any kind of deli meat like beef, ham and Turkey that you can keep in your fridge. you can eat it in different ways and can also make it a platter of cheese and deli meats. Or you can roll the meat with any other vegetable and eat it between any meals as snacks. Deli meals only give you benefits without any downsides as they have no carbs and are very keto-friendly.

3. Cucumbers and Pickles

These two make very healthy snacks for when you want to achieve a low carb diet as their serving size is very small and you can not possibly ingest more than a few grams of carbs. Pickles and cucumbers are very easy to go to snacks that you can keep in your house and munch on them whenever you feel hungry.

4. Cheese chips [homemade]

For all the cheese fans out there it is good news for those who are trying to achieve a ketogenic diet but also want to include their favourite food between their meals. Cheese chips are a very healthy and low carb snack if made at home. You can also create chips of different varieties depending on what type of cheese you like. Cheese chips are a perfect option for a keto snack as they are very easy to make and of course, taste delicious.

Things to know before you go on a ketogenic diet

  • Keto diet is the cut down of daily carbs and replace them with unsaturated fats. So with keeping this in mind focus on the unsaturated fats that you can add to your diet and choose the healthier ones so that it eventually helps you in the long run. Fats like fish, nuts, avocado, olive oil and seeds can help you attain the unsaturated fat diet to obtain a healthy ketosis process.

  • The minimum amount of carbs that you will need to take should be taken from foods that have high fibre like broccoli, sprouts and bell Peppers. These will help you with the proper formation of ketoses as they have a lot of fibre in them to accelerate the metabolism.

  • For some people, a ketogenic diet can put a lot of pressure on their daily life and can cause some health issues so it is better to ask for help from a dietitian who can help you coordinate and advise you on how you should plan your keto meals. Always think about your health first and how you feel because if you do not feel good while you are on a ketogenic diet then you should contact a professional dietitian to make sure what you are doing is helping your body or harming it instead.

Pros and cons of the ketogenic diet

Keto is a type of diet that is not a common weight loss plan because it has a very complicated process of breaking down fats into ketones. Our body needs carbs to properly work and by cutting down carbs in the ketogenic diet the body then uses the stored fat in your body as the replacement for carbs.

But for this process to successfully happen you have to take a very calculated amount of protein. The process of ketosis might not work if you are taking too much protein or less protein than needed. So that one fact about the keto diet is that it is very complicated and requires a lot of research and focus before diving into it.

Also, it is very important to know that the ketogenic diet is an extreme change in the daily consumption of food so it is not appropriate for people who have diseases or kidney failures. People with thyroid and gallbladder issues should also avoid the keto diet.


  • With the process of ketoses, a positive review of weight loss has been given by the people who tried the ketogenic diet. People on the low carb diet feel less hungry which keeps their weight maintained.

  • Some research on a ketogenic diet have proven that it helps in maintaining insulin levels and controls blood sugar level in people.

  • By adopting a ketogenic diet, automatically all the processed foods are cut off from your diet which is always a good thing as they are not good for your health and without these processed foods a lot of health problems solve on their own.


  • Ketogenic diet has proven to be effective in weight loss, it is also a by-product of the diet that you can get Nutritional deficiency because of skipping on some foods that have carbs. Which can cause malnutrition in some cases and Constipation.

  • People on a ketogenic diet have experienced short term side effects like fatigue, headache, upset stomach and foggy vision. These conditions are also called keto flu. And some long term side effects can be osteoporosis, Kidney stones and liver diseases.

  • The most common downside of the keto diet is that it is very hard for some people to keep up with the extreme measures of the diet. And some cases have shown eating disorders in people who forced their bodies into ketogenic diets.

Frequently Asked Questions

Some most related questions are answered below:

1. Is popcorn a low carb snack?

Corn naturally does not have too many carbs in it but popcorn can be considered a low carb snack only if it is served without any seasoning like extra butter, caramel, chocolate or other seasonings. Homemade popcorn that is cooked on a stove is considered a low carb snack.

2. Will popcorn kick me out of ketosis?

Just to keep in mind that popcorn does contain carbs but it can be a snack in the keto diet if they are served in small portions without seasoning them with extra carbs. Homemade popcorn with a single serving of 90 calories will not kick you out of ketosis.

3. What can I eat unlimited on keto?

Foods that contain zero carbs and have protein and fibre in it can be eaten unlimited on a keto diet. Foods like Low carb vegetables, avocados, cheese, seafood, Seeds and nuts, berries, dark chocolate, unsweetened coffee and tea can be eaten unlimited on a keto diet as they have very few carbs.

4. Can you have a cheat day on keto?

It is not a good idea to have a cheat meal day while you are on a keto diet because if you consume too many carbs in one day then it will be very hard for your body to get back on the ketosis process. And due to that one cheat day, your weight loss journey will be disturbed.

5. Are Pickles keto?

Pickles are keto-friendly and can be taken without worrying when you are on a keto diet. But make sure that the Pickles you choose to eat are not sweetened and always choose the sour ones instead of sweet, bread and buttered pickles.

6. Can I eat rice on keto?

You should know that rice has a good amount of carbs in it and should completely be avoided while you are on a ketogenic diet. Instead use lean meat, seafood and low carb vegetables in your diet which will help you improve the process of ketosis in your body.

7. Why do I ■■■ so much on keto?

Frequent urinating while you are on a keto diet is very common. This happens Because during the keto diet the body uses the stored carbohydrates for energy and the stored form of carbohydrates is called glycogen. Black wooden helps in storing water in the body. When that glycogen is used, the body releases the water through urinating.

8. Can you have bananas on a keto diet?

Bananas are very rich in so many nutrients but unfortunately, when it comes to the keto diet they are completely off the table and should not be taken because they have so many carbs in them which is 31 grams of carbs in a single banana. You can have other alternatives like avocados which are very low in carbs and have so many nutrients in them as well.

9. Can I eat cucumbers on keto?

Cucumbers are one of the salad vegetables which are very low in calories and also carbs. So the answer is yes you can eat cucumbers on a keto diet and are considered a perfect food when it comes to losing weight. you can also decrease the number of Carbs lower than it already is by peeling the cucumber before eating.

10. Is ketosis ■■■■■■■ your kidneys?

Ketosis can put pressure on the kidney sometimes and kidney stones are one of the extreme side effects of a keto diet. You can avoid this kind of side effect if you keep it mild and do not get overly obsessed with the process of ketosis.


Corn is a whole grain that is high in fibre and other vitamins and minerals that are very beneficial for our body. So is popcorn keto? The answer is yes popcorn is a very healthy and fit addition to a ketogenic diet. Popcorn is very low on carbs and a very healthy snack as compared to other snacks like chips and crackers which first of all are processed foods that are already harmful to our health plus they have high levels of sodium and carbohydrates in them which can result in unhealthy weight gain and other health issues. In that case, popcorn is a perfect snack for regular people and also for those who are on a keto diet. But make sure you do not overeat popcorn as well because they are not completely free of carbs but have a very little amount of carbs. Popcorn should be taken in a smaller or moderate amount of serving while being on a ketogenic diet.

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