What Happens to Your Body When You Eat Microwave Popcorn

Microwave popcorn is a convenient, fiber-rich snack, but it’s also high in salt and unhealthy fats. Here’s what can happen to your body if you regularly include microwave popcorn in your diet.

Microwave popcorn is a snack that can help increase your fiber levels. A full bag (87 grams) of regular butter-flavored microwave popcorn contains 8.7 grams of fiber.

Adults should consume 22 to 34 grams of fiber each day, depending on age and gender.

Fiber is an essential macronutrient in a healthy diet and has been linked to better gut health, stable blood sugar, weight management, and other benefits.

Technically, popcorn is a whole grain, which means it contains a number of beneficial nutrients.

In addition to protein and fiber, popcorn also contains significant amounts of micronutrients, including:

• Selenium: A bag of buttered microwave popcorn contains 5.13 micrograms of selenium, or 9% of the recommended daily intake 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. A standard bag of microwave popcorn contains 95.7 milligrams of magnesium, or 23 to 31 percent of the daily value depending on gender and age.
• Iron: A bag of microwave popcorn contains 1.79 milligrams of iron, a mineral that helps the body transport oxygen in the blood and promotes healthy development. Adult men need 8 milligrams of iron per day, while women need 8 or 18 milligrams per day, depending on their 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 percent of the recommended daily intake for adults.

The high amount of salt in popcorn makes it more likely that you will consume too much sodium throughout the day. Diets high in sodium increase the risk of high blood pressure (hypertension), which can lead to heart disease and stroke.

Microwave popcorn contains a significant amount of fat: almost half is healthy, unsaturated fat. However, the rest is considered unhealthy fat.

A bag of butter-flavored microwave popcorn contains 12.7 grams of saturated fat, more than half 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. The Dietary Guidelines recommend that you avoid them whenever possible.

Trans and saturated fats have been shown to increase levels of low-density lipoprotein (LDL), or “bad” cholesterol. This increases the risk of heart attack, stroke, weight gain and other health problems. Trans fats are of particular concern because they also reduce high-density lipoprotein (HDL) cholesterol, a healthy type of cholesterol your body needs.

Microwave popcorn has come under scrutiny in the past due to its chemical additives that could be harmful to health.

Specifically, bags of microwave popcorn were once treated with per- and polyfluoroalkyl substances (PFAS) to keep them grease and heat resistant. Scientists are still learning more about how exposure to PFAS affects health, but these chemicals have been linked to certain cancers, reduced immune system capacity, changes in metabolism, and weight gain.

The Food and Drug Administration banned PFAS in food packaging in the United States, and as of January 2025, these chemicals are no longer used.

However, processed foods like microwave popcorn may contain potentially harmful ingredients or packaging.

The nutritional profile of microwave popcorn varies by brand and type. However, in a typical bag (87 grams) of standard butter-flavored microwave popcorn, you will find:

• Calories: 465
• Protein: 7.29 grams (g)
• Fiber: 8.7g
• Total fat: 26.3g
• Saturated fat: 12.7g
• Trans fat: 0.74g
• Sodium: 664 milligrams (mg)
• Potassium: 342 mg
• Magnesium: 95.7 mg

An average bag of microwave popcorn contains substantial amounts of saturated fat and sodium. However, it can be part of a nutritious diet if consumed 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 pop: Air popping relies solely on heat to pop the beans, reducing oil and fat content. Compared to microwave-sautéed varieties, it contains a fraction of saturated fat and sodium.
• Stove : If you make stovetop popcorn at home, you can control the amount and type of fat you use to pop your popcorn, often resulting 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 few teaspoons.
• Look at the toppings: Go light on the butter and salt when adding flavor. Try healthier alternatives like salt-free seasoning mixes, nutritional yeast, or cinnamon.