Depending on your daily carb limit, popcorn may be able to fit into a keto diet.
A typical serving of air-popped popcorn is 3 cups (24 grams) and contains 4 grams of fiber and 18 grams of carbs — or 14 grams of net carbs (7).
Popcorn can easily fit into a keto diet with a daily limit of 50 grams of net carbs and can even be included in more restrictive versions of the keto diet.
Not to mention, if you’re following a keto diet to lose weight, popcorn only has 90 calories per serving.
However, a 3-cup (24-gram) serving would take up a large part of your daily carb allotment.
If you want to enjoy popcorn on a keto diet, consider limiting other high-carb foods, so you don’t exceed your net carb limit.
Bread, chips, sweets, and other refined grains are high in carbs and contain little to no fiber. On the other hand, popcorn and other whole grains he more fiber and fewer net carbs (7).
Therefore, eating popcorn instead of high-carb, low-fiber foods on a keto diet can help satisfy a desire for carbs without going overboard.
Still, it’s important to be aware of portions when eating popcorn on a keto diet since it can be easy to overconsume.
To help keep portion size in check and feel more satisfied, you can add fat from coconut oil, butter, or olive oil to popcorn. Making popcorn at home instead of buying pre-popped varieties can also help you control how much you eat and what you add to it.
To make popcorn at home, heat 1 tablespoon of coconut oil or butter in a large pot over medium-high heat and add 2 tablespoons of popcorn kernels.
Cover the pot with a lid while the kernels pop. After popping stops, remove from heat and season with oil or butter and salt.
summaryDepending on what other carb-rich foods you eat, popcorn can fit into a keto diet. Limit high-carb foods that are low in fiber and add a healthy fat to popcorn to oid overeating.