By Andrew Akhaphong, MS, RD, LD, Mackenthun’s Fine Foods Registered Dietitian
Updated November 25, 2024
Between 2016 and 2020 it is estimated Americans consumed about 14-billion quarts of popcorn per year!(1)
Popcorn is its own species of corn in that its seed is thicker. This thickness allows for the seed to build pressure from within to burst when heated which gives popcorn its iconic shape.(1)
The fourth annual State of Snacking report by Mondelez International shared 53% of consumers prefer to snack on chips, popcorn, or pretzels at least once weekly. Additionally 70% of the participants believed plant-based snacks are more sustainable for the environment.(2)
As one of the most consumed snacks in North America, popcorn holds 10.1% of shares in new product development.(3) Popcorn is also one of the most accessible snacks in regards to price per serving, is gluten-free, and depending on the brand may be a healthy choice all around!
Nutritional Benefits of Popcorn
A study in 2019 found popcorn is a significant source of antioxidants called phenolic acids because they are bound to indigestible fiber.(4) Past studies have found phenolic acids may reduce inflammation, risk of certain cancers, improve heart health, and support a healthy gut microbiome.(5)
A 1-ounce serving of popcorn provides approximately 4-grams of fiber which classifies popcorn as one of the highest sources of fiber per serving. A review of 22 studies found that eating 2-ounces of popcorn daily modestly reduced the risk of obesity, type-2 diabetes, and heart disease.(6,7)
If a person consumes a 1-cup serving of popcorn, that will provide approximately 64% of their daily magnesium needs. Magnesium is an essential mineral to develop the hormone norepinephrine which is responsible for relaxation; additionally, magnesium supports the production of melatonin for sleep.
Marshmallow Popcorn
Recipe adapted from Leigh Anne Wilkes, Updated February 23, 2024
What You Need
- 2, 7-ounce bags of Angie’s® BOOMCHICKAPOP® Sweet and Salty
- 2, 10.5-ounce bags of mini marshmallows
- 1 cup butter
What You Do
- In a microwaveable safe bowl, melt butter and marshmallows together for 2-½ minutes. Remove from microwave and stir well.
- Microwave again in 1-minute increments and stir in-between until completely melted.
- In a large bowl, add in the popcorn. Pour butter-marshmallow mixture over popcorn. Mix well. Shape into bars or popcorn balls; enjoy!
References
- The Popcorn Board. Corny facts. n.d. Accessed November 25, 2024 from https://www.popcorn.org/All-About-Popcorn/Corny-Facts
- Cowdin, G. Popcorn explodes in popularity. Banking Business. March 27, 2023. Accessed November 25, 2024 from https://www.bakingbusiness.com/articles/58723-popcorn-explodes-in-popularity
- Popcorn market trends in the US and Canada. n.d. Accessed November 25, 2024 from https://www.innovamarketinsights.com/trends/popcorn-market-in-the-us/
- Coco Jr MG, Vinson JA. Analysis of popcorn (Zea Mays L. var. Everta) for antioxidant capacity and total phenolic content. Antioxidants (Basel). 2019; 8(1): 22. doi: 10.3390/antiox8010022
- Mihaylova D, Dimitrova-Dimova M, Papova A. Dietary phenolic compounds – wellbeing and perspective applications. Int J Mol Sci. 2024; 25(9): 4769. https://doi.org/10.3390/ijms25094769
- Cho SS, Qi L, Fahey Jr GC, Klurfeld DM. Consumption of cereal fiber, mixtures of whole grains and bran, and whole grains and risk reduction in type 2 diabetes, obesity, and cardiovascular disease. Am J Clin Nutr. 2013; 98(2):594-619. doi: 10.3945/ajcn.113.067629
- Threapleton DE, Greenwood DC, Evans CEL, Cleghorn CL, Nykjaer C, et al. Dietary fibre intake and risk of cardiovascular disease: systematic review and meta-analysis. BMJ. 2013; 347:f6879. doi: https://doi.org/10.1136/bmj.f6879
