Popcorn – The Healthy Punch Snack for Kids


Popcorn is a common two-minute snack enjoyed through the world. It is not only liked by kids but an all time favorite of adults as well. You may see it just as a delicious and fluffy snack that is an essential part of unwinding a Friday night with a terrific movie. But, this air-pooped food contains numerous health benefits as well. Popcorn is low with calories and, surprisingly, chock-full of healthy nutrients if prepared with correct ingredients.

However, the healthy aspect of this delicious punch snack begins to go down as soon as you add butter, salt, or other flavorings thus turning it into nothing more than a realm of unhealthy junk food. But, if you eat pop corn in plain form, it is not only delicious but also an extremely beneficial and healthy snack with equal health benefits for kids as well as adults.

NUTRITION FACTS Serving Size – 1 cup (228 grams) Serving Per Container – 2
Amount per Serving Calories – 250   Calories from Fat – 110
% Daily Value
Total Fat 12gms Saturated Fat 3 grams Trans Fat 1.5 grams 18% 15%  
Cholesterol 30 mg 10%
Sodium 470 mg 20%
Total Carbohydrate 31 mg Dietary Fiber 0 grams Sugars 5 grams 10% 0%
Protein 5 grams  
Vitamin A 4%
Vitamin C 2%
Calcium 20%
Iron 4%

Health Benefits of Popcorn

The health benefits of popcorn come primarily from the excellent content of polyphenolic compounds, antioxidants, fiber, magnesium, manganese antioxidants, and vitamin B complex.

Check out the following health benefits provided by popcorn.

Low Calorie Value

Surprisingly, one cup of unbuttered popcorns contains only 25-55 calories. And this is really good for a teenage child. This way, it is also helpful to avoid childhood obesity which is one of the most common problems among teenagers. The underlying fact is that the dietary fiber present in pop corn keeps your child fuller while slowing down the release of hunger hormone. Further, this prevents overeating thus helping to maintain a healthy weight without starvation.

Essential Minerals

Popcorns contain good amount of essential minerals such as phosphorous and manganese. Both these minerals help to maintain healthy bones. Moreover, these minerals also support healthy functioning of cells.


Popcorns make a rich source of iron. It is even better than other sources like eggs, roast beef, codfish, or milk. Putting it simple, just a handful of popcorns helps to provide equal benefits as those provided by a glass of milk or a roast beef sandwich.


Popcorn also makes a good source of calcium, even though not as good as milk. But, the amount of calcium provided by popcorn is sufficient enough for those looking to increase the calcium intake of kids.

Carotenoid Antioxidants

Popcorn nutrients

Another health benefit of popcorn is that it is a rich source of Carotenoid antioxidants, such as lutein and zeaxanthin. Both these antioxidants help to maintain healthy eyes while simultaneously providing protection against macular degeneration.

Whole Grain Fiber

Being whole grain, corns are stacked with dietary fiber. Adding further, popcorns are also considered to be rich in complex carbohydrates and low in fat thus making a better snack than anything else. Rather than adding salt and butter, try to have it plain in order to retain the various benefits of this delectable snack.


Protein is yet another important nutrient provided by popcorns, specifically B-vitamins together with vitamin B3, B6, pantothenic acid, and folate. As is the universal fact, these B-vitamins are important to regulate various body functions across multiple systems. And, vitamin B3 is considered to be excellent to work on relieving symptoms of depression.


As mentioned above, popcorn is a whole grain and this designation is given to numerous grains including endosperm, germ, and bran. This is in some way similar to other whole grain cereals such as rice, cereals, and breads which are also stacked with all three of these essential parts. Akin to other whole grains, popcorns contain high content of fiber from bran as well as other essential minerals and vitamins.

When talking about digestion, it is worth a mention that the high content of fiber in popcorn maintains the regularity of quick and smooth bowel movements through the digestive tract. This way, it helps to avoid conditions like constipation. It is a well known fact that fiber has the potential to stimulate peristaltic motion of the smooth intestinal muscles thus stimulating secretion of digestive juices. Both these activities support maintaining a healthy digestive system on the whole.

Precaution Tip

With all the above said benefits of popcorns, it is equally important to be careful when introducing the food to your child. Make sure that your child eats only the fluffy part at an initial stage. Any portion of half-popped or un-popped corn can choke the child’s throat to block the airway.

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