Creative popcorn seasoning ideas that won’t blow your calorie budget

If you choose the right seasoning, popcorn can be a healthy and filling snack all year round. Bored by butter flavor? It also busts your daily calorie budget, so check out these healthy, low-calorie, and creative popcorn toppings for inspiration.

Healthy popcorn seasonings

Sprinkle these flavors and spices on top of freshly popped kernels while they are still hot. If your seasonings aren't sticking to your popcorn, lightly mist the popped kernels with water or cooking spray and then coat them with your favorite flavor combination. These seasonings are low in calories and fat and provide a lot of flavor.

• Cinnamon
• Cocoa powder
• Chili powder
• Minced lemon or lime zest
• Garlic powder
• Black pepper
• Curry powder
• Nutritional yeast
• Parmesan cheese-(Note: 1 tablespoon = 26 calories, 2g fat)

Creative and delectable popcorn topping pairs

• Chili powder and lime zest
• Curry powder and cayenne
• Parmesan, garlic, and black pepper
• Tomato powder and oregano
• Cinnamon and cocoa powder
• Spice mix like Bragg's organic sprinkle

What about salt?

Just a shake or two of salt on one serving (3 cups of popped corn) should be sufficient if desired. The USDA sodium listing for salted popcorn is only 100 mg per cup—that's 1/24th of a teaspoon of salt. Another option is lite salt. With 50% less sodium than regular salt, it adds flavor while helping you stay within your sodium budget.

Are butter and oils that bad on popcorn?

While butter is traditional with popcorn, it can add calories and saturated fat. Furthermore, fats aren’t essential to a flavorful popcorn recipe.

Remember that all oils are high in calories, so use proper portion control regarding popcorn. Most popcorn recipes use just 1-2 teaspoons of fat per serving.

Have fun experimenting with other fats for different flavors. For example, you can try walnut, sesame, or avocado oil. Olive oil blends nicely with grated parmesan cheese and garlic powder.

Different types of popcorn

We all recognize various types of popcorn to purchase: unpopped kernels, microwavable, and ready-to-eat. No matter which type of popcorn you enjoy most, consider it a delicious base for your new creative and flavorful popcorn seasoning combinations, with a few considerations.

Microwave popcorn

The shorter the ingredient list, the better for packaged foods; microwave popcorn is no exception. Read the nutrition facts label, and choose the brand with the least fat and sodium. Also, be mindful when opening the bag of hot, freshly popped corn. The coatings used in the microwave popcorn bags have been linked to health issues.

Air-popped popcorn

At roughly 30 calories per cup, you could treat yourself to 3 cups of air-popped popcorn for a 100-calorie whole-grain snack. If you don't have an air popper, a silicone microwave popcorn maker is right for you. This no-oil option also saves calories and fat grams so that you can spend them on your desired popcorn seasonings.

Stove-top popcorn

Back in the day, stove-top style was the go-to method for making popcorn. Still popular now, stove-top popping lets you control the amount of oil and seasonings, producing a fresh and tasty snack. A 3-cup serving of popcorn popped in oil has 165 calories and 3 grams of fiber. All you need is a pot or pan with a lid, some oil that withstands high heat, and popcorn kernels. Try this recipe from MyNetDiary on how to make stove-top popcorn.

Ready-to-eat popcorn

If you are on the go and don't have time to pop your own kernels, plenty of healthy, ready-to-eat popcorn products are on the market. Read the nutrition facts label and pay attention to serving size, calories, sodium, and fat grams. Basically, the shorter the ingredient list, the better. Avoid sweetened varieties to save on calories and sugar.

Is popcorn good for weight loss?

Popcorn can be beneficial for weight loss when prepared healthily. Here are some key health benefits and how they may help you lose weight.

Low in calories: Air-popped popcorn contains only about 30 calories per cup, making it the perfect high-volume, low-calorie snack option.

High fiber content: Popcorn is rich in dietary fiber, which promotes feelings of fullness and can help reduce overall calorie intake.

Whole grain: Whole-grain popcorn is high in polyphenols and nutrients that can support metabolism.

Nutritional tip: A 3-cup serving of air-popped popcorn contains roughly 90-100 calories and 3-4 grams of fiber, making it a smart snack for weight management.

Healthy popcorn seasoning on top of your favorite style will make the next movie night special and delicious!

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Adapted from original content from Donna P Feldman MS RDN, and Joanna Kriehn, MS, RDN, CDCES

Foods & Recipes->Popcorn Meal Planning & Diets->Snacks