Switching to a plant-based diet can make finding satisfying snacks a bit tricky. One common question is: Is popcorn vegan?
The good news is yes, plain popcorn is naturally plant-based and vegan. However, depending on the toppings or flavorings you add, it might not always stay that way.
What Is Popcorn, Nutritionally?
Popcorn often gets a bad rap, especially when its poster children are movie theater popcorn or kettle corn. However, when air-popped and oil-free, popcorn is actually a lower-calorie, high-volume vegan snack. Unlike most snack options that are calorie-dense with comically small serving sizes, two cups of air-popped popcorn contain only 62 calories [1].
Additionally, popcorn is a whole grain, which gives it a boost of fiber. In those two cups, you’ll also get 2 grams of fiber, to help you feel more satisfied with this whole food, plant-based snack option [1].
When Popcorn Is (and Isn’t) Plant-Based?
There are far more vegan popcorn options available now than there used to be. With the growing demand for plant-based snacks, many brands have started making vegan versions of the classics, including movie theater-style, kettle corn, and cheesy or cheddar-flavored popcorn.
While not all movie theater or amusement park popcorns are vegan, some are. They may use a blend of soybean, coconut, or vegetable oil with salt and butter flavoring that doesn’t actually contain dairy. You can often check online to see if major brands offer vegan options, or simply ask in person to be sure.
| Popcorns | Butter | Cheese | Other Animal Products | Notes: |
| Air popped | Normally good to go. However, double check ingredients. | |||
| Movie theater | ❌ | Not always real butter, can be vegan. | ||
| Microwave | ❌ | Not always real butter, can be vegan. | ||
| Kettle corn | ❌ | |||
| Cheesy popcorn | ❌ | ❌ | Some brands to make vegan “cheese” popcorns now | |
| Bacon popcorn | ❌ | ❌ | Sorry, bacon is bacon. |
Healthiest Way to Eat Popcorn on a Plant-Based Diet
We’ve already established that popcorn can be a low-calorie, healthy snack. However, once fats, salt, and sugar are added, it can still be vegan but, it starts to shift from a wholesome snack to more of an indulgent treat. So how can we add more flavor than plain air-popped popcorn offers, while still keeping it satisfying and supportive between meals?
If you’re skipping the store-bought air-popped varieties and making it at home, there are three key things you’ll need to get the most out of your popcorn::
- Fat source
- A fat source is needed if you want anything to stick to your air-popped popcorn. Coconut oil is often used as a replacement for butter in vegan cooking, but it is still high in saturated fats. A great alternative is oil sprays, such as olive or avocado oil sprays, which offer a lower-saturated fat option and help ensure even distribution.
- Salt and Sugars
- For a more savory popcorn, simply adding a pinch of salt along with some of the flavorings below can do the trick. If you’re trying to reduce your salt intake, use less salt and make up for the flavor with additional seasonings.
- If you’re into sweet popcorn, still add a pinch of salt, but also try a light sprinkle of sugar. However, sugar alternatives like monk fruit or stevia can also do the trick.
- Flavorings
- Spices are generally low in calories and, as long as you’re not using a blend, they are also low in salt. So, feel free to get creative with your seasonings, such as cracked black pepper, nutritional yeast, smoked paprika, garlic powder, onion powder, lemon or lime zest, cinnamon, pumpkin spice, and more.
- You can also use these flavorings with store-bought popcorn to mix up the flavors.
Conclusion
Popcorn on a plant-base diet is a great snack, but if you are a plant-based vegan, there are a few more things to consider.
Make sure to check the ingredients for butter, milk, cheese, or other animal products. Fortunately, there are now several options on the market that do not include these ingredients—even some popcorn served at certain movie theaters and amusement parks.
Alternatively, you can make your own at home, which gives you full control over the flavors and ingredients. Not only is this healthier, but it can also be a fun and satisfying way to enjoy a classic snack while staying true to your dietary needs.
For more on different plant based fat sources check out:
- 11 Plant-Based Fat Sources
- 11 Plant-Based Cooking Oils
- Plant-Based Omega-3 vs Fish Oil: A Dietitian’s Review