Is it time to bin crisps and go potty for posh popcorn? It’s the ‘healthy’ snack everyone from school mums to middle-class office workers are enjoying. But experts warn they’re not all equal and some are WORSE than potato snacks

It’s become a go-to snack for the health-conscious looking to curb cravings, but are the new-age posh popcorns actually any good for you?

The idea that popped corn is healthier than crisps is widespread, and given it’s a high-fibre wholegrain in its natural form, it’s not difficult to see why – but popcorn isn’t made equal, and brands advertising low calories on attractive bags might not be as good for you as you think.

Speaking to the Daily Mail, Ann Garry, CEO and Director of Nutrition Training at Health Coaches Academy, has revealed which of the packs are worth a purchase – and the others that are filled with unwanted nasties.

She said: ‘Popcorn has earned itself a health halo and up to a point, it deserves one. Corn is a wholegrain and naturally provides fibre, while popped corn can give you a satisfying volume of food for relatively few calories. However, the nutritional picture can change considerably once oil, sugar, salt, coatings and flavourings are added.’

‘My rule in the supermarket is to check that corn is clearly the main ingredient, then compare the fibre, added sugar, saturated fat and salt. Portion size matters too, because even one of the better products can become less balanced when a sharing bag is eaten in one sitting.’

And it might come as a shock to learn that, according to Ann, popcorn doesn’t always trump crisps: ‘This does surprise people, but a few ordinary crisps actually come out lighter, less fatty, and less salty than the heaviest popcorn bags here,’ Ann said.

‘Popcorn isn’t automatically the better choice, it really does depend on which ones you pick up.’

Read on to discover which popcorns are worth a purchase and the others to avoid – plus the crisps that might be better for you than them all.

Proper Corn Lightly Sea Salted Popcorn

Price: £2.10 70G

Ingredients: Wholegrain corn (85 per cent), rapeseed oil, sea salt

Typical values per 100g:

• Calories: 439kcal
• Fat: 17.4g
• Carbohydrate: 56.6g, (of which sugars) 0.6g
• Fibre: 10.9g
• Protein: 8.6g
• Salt: 1.09g  

Ann’s verdict: ‘With just three ingredients and 85 per cent wholegrain corn, this is about as good as it gets.’ 

‘It’s the lightest of the savoury bags with less fat than many alternatives, and although it contains rapeseed oil, the quantity appears more restrained than Sainsbury’s, Waitrose and M&S.’

Rating: 4.5/5 

Sainsbury’s Simply Salty Butterfly Popcorn

Price: 99p 90G

Ingredients: Corn (78 per cent), rapeseed oil, salt

Typical values per 100g

• Calories: 490kcal
• Fat: 26.8g
• Carbohydrate: 47.1g (of which sugars) 0.5g
• Fibre: 14.4g
• Protein: 8.0g
• Salt: 1.38g

Ann’s verdict: ‘High in fibre with just three ingredients and it’s 99p, which is a genuinely good combination. 

‘The one thing holding it back is how generously the rapeseed oil has been used, which pushes the fat up to 26.8g per 100g despite the very simple ingredients list. A really good shopping list, just a heavier bag than it needs to be.’

Rating: 4/5  

Propercorn Tangy Chilli Popcorn

Price: £2.10 70G

Ingredients: Wholegrain corn (74 per cent), rapeseed oil, sugar, rice flour, natural flavouring, Chilean salt, onion, cayenne pepper, garlic, colour (paprika extract)

Typical values per 100g

• Calories: 449kcal
• Fat: 21g
• Carbohydrate: 51g (of which sugars) 3.2g
• Fibre: 13g
• Protein: 9.1g
• Salt: 1.10g

Ann’s verdict: ‘Good fibre and protein, and much of the flavour comes from chilli, onion, garlic and paprika. 

‘Sugar is also low at 3.2g, though there’s a bit more oil in there, so it’s a very slightly more processed option, but a good choice.’

Rating: 4/5 

Proper Sweet & Salty Popcorn Sharing Bag 

Price: £2.10 90g

Ingredients: Wholegrain corn (63 per cent), rapeseed Oil, demerara sugar, glazing agent (isomalt), sea salt

Typical values per 100g:

• Calories: 465kcal
• Fat: 20.4g
• Carbohydrate: 56.5g (of which sugars) 11.3g
• Fibre: 12.6g
• Protein: 7.6g
• Salt: 0.66g

Ann’s verdict: ‘One of the lowest salt contents of any listed here, and the fibre is excellent. However, only 63 per cent of the bag is corn, with rapeseed oil following immediately afterwards, so it’s more of a coated product. 

‘Also, it contains 11g of sugar and a glazing agent added which could leave some people feeling a little bloated if they work through a large bag.’

Rating: 3.5/5 

Sainsbury’s Sweet & Salty Butterfly Popcorn

Price: 99p 110G

Ingredients: Corn (59 per cent), sugar, rapeseed oil, salt

Typical values per 100g

• Calories: 487kcal
• Fat: 24.7g
• Carbohydrate: 52.0g (of which sugars) 21.1g
• Fibre: 11.6g
• Protein: 8.4g
• Salt: 1.32g

Ann’s verdict: ‘Fibre and protein hold up well and there are no emulsifiers, artificial colours or flavourings, which puts it ahead of most sweet and salted bags. 

‘Sugar does climb to second on the list, at 21.1g, and corn makes up less than 60 per cent of the bag. 

‘If you’re choosing between the two, the plain salted version is a better everyday choice.’

Rating: 3/5  

Maize & Grace Sweet Popcorn

Price: £2.20 60G

Ingredients: Corn (54 per cent), Rapeseed Oil, Sugar.

Typical values per 100g

• Calories: 472.9kcal
• Fat: 23.7g
• Carbohydrate: 58.2g (of which sugars) 19.6g
• Fibre: 3.8g
• Protein: 5g
• Salt: 0.2g

Ann’s verdict: ‘Barely any salt at all, which is rather unusual, and just three ingredients. Only just over half the bag is corn, with rapeseed oil and sugar making up much of the remainder. 

‘The fibre is disappointing, so despite the very low salt, this is not as close to plain wholegrain popcorn as the packaging may suggest. Worth knowing given the price.’

Rating: 3/5 

Nom Organic Salted Maple Popcorn

Price: £1.50 25G

Ingredients: Popped corn (65.2 per cent), coconut oil, maple syrup, Himalayan pink salt*, *Permitted Non-Organic Ingredients

Typical values per 100g

• Calories: 485kcal
• Fat: 26g
• Carbohydrate: 50g (of which sugars) 8.2g
• Fibre: 9.8g
• Protein: 7.8g
• Salt: 1.7g

Ann’s verdict: ‘Organic, maple syrup rather than refined sugar, and no rapeseed oil, which some people will be pleased to see. 

‘Coconut oil isn’t quite the upgrade it sounds like though, as it’s almost entirely saturated fat. Maple syrup still counts as added sugar.’

Rating: 3/5

A spokesman from Nom told the Daily Mail: ‘We’re pleased to see Nom Organic Popcorn featured in the Daily Mail. 

‘Nom is made with certified organic ingredients, naturally flavoured with maple syrup and cooked using coconut oil, offering consumers a simple ingredient alternative.

‘While maple syrup is an added sugar, we’re proud to offer a product made without rapeseed oil for those who prefer it, and one that can be enjoyed as part of a balanced diet.’ 

Tesco Sweet & Salted Popcorn

Price: 99p 110G

Ingredients: Maize, sugar, rapeseed oil, salt, emulsifier (lecithins)

Typical values per 100g

• Calories: 506kcal
• Fat: 26.2g
• Carbohydrate: 58.5g (of which sugars) 22.6g
• Fibre: 6.0g
• Protein: 6.0g
• Salt: 1.19g

Ann’s verdict: ‘Cheap and cheerful, and the salt is nothing to worry about. It does have less than half of the fibre of the Sainsbury’s equivalent, and there’s an emulsifier in there too, so it’s a little more manufactured than the short ingredients list might suggest.’

Rating: 2.5/ 5

MyProtein Popcorn

Price: £8.99 6 X 21G

Ingredients: Maize kernels (44 per cent), sweeteners (isomalt, sucralose), rapeseed oil, Myprotein whey protein isolate vanilla flavour (7 per cent) (whey protein isolate (milk) [contains emulsifiers; sunflower lecithin, soya lecithin], flavouring, sweetener (sucralose)) , salt.

Typical values per 100g

• Calories: 430kcal
• Fat: 18g
• Carbohydrate: 57g (of which sugars) 0.5g
• Fibre: 3.8g
• Protein: 18g
• Salt: 0.82g

Ann’s verdict: ‘The protein is genuinely high at 18g per 200g serving, so it delivers exactly what it promises. 

‘There are trade-offs though: not much fibre, two artificial sweeteners, and less than half the bag is maize. If protein is what you’re after, there are more nutritious ways to get it.’

Rating: 2.5/5

Waitrose Sea Salted Popcorn

Price: £1.20 80G

Ingredients: Maize, rapeseed oil, sunflower oil, sea salt

Typical values per 100g

• Calories: 523kcal
• Fat: 30.6g
• Carbohydrate: 51.1g (of which sugars) 0.6g
• Fibre: 6.8g
• Protein: 7.5g
• Salt: 1.19g

Ann’s verdict: ‘Despite only having four ingredients, this is one of the clearest examples of why a short ingredients list does not automatically mean a lighter product. 

‘Rapeseed and sunflower oil appear immediately after maize (corn), pushing it to 30.6g of fat and 523 calories per 100g.’

Rating: 2/5

M&S Salted Popcorn

Price: £1.25 65G

Ingredients: Corn (71 per cent), rapeseed oil, sea salt

Typical values per 100g

• Calories: 526kcal 
• Fat: 31.2g
• Carbohydrate: 49.1g (of which sugars) 0.5 g
• Fibre: 8.4g
• Protein: 7.9g
• Salt: 1g  

Ann’s verdict: ‘This is the heaviest bag in the ranking, with a touch more fat than a standard bag of ready salted crisps, at 31.2g of fat per 100g. 

‘The corn itself is good, and the ingredients list is short. It’s really just a question of how much oil has gone in.’

Rating: 2/5 

Holland & Barrett Turmeric & Manuka Honey Popcorn

Price: 85p 20G

Ingredients: Corn, rapeseed oil, manuka honey (five per cent), honey, turmeric (0.5 per cent), salt

Typical values per 100g

• Calories: 506kcal
• Fat: 27g
• Carbohydrate: 53g (of which sugars) 4.6g
• Fibre: 9.7g
• Protein: 8.2g
• Salt: 0.86g

Ann’s verdict: ‘The turmeric and manuka are the words on the front of the pack, but there’s only a very small amount of each, 0.5 per cent and 5 per cent, respectively, which is not enough to make a meaningful difference. 

‘Behind that, it’s one of the fattier bags on the list, and an expensive one. I’d buy turmeric for cooking rather than popcorn.’

Rating: 2/5 

A spokesman from Holland & Barrett told the Daily Mail: ‘Turmeric & Manuka Honey Popcorn was launched as part of our healthier snacking range, offering customers a high-fibre, low-calorie popcorn with distinctive flavour combinations. 

‘The turmeric and Manuka honey are included to create the product’s unique taste and not intended to provide a functional nutritional benefit. 

‘Our focus across the range is to offer tasty, better-for-you snack options, including recipes that are high in fibre and, where possible, reduced in sugar and salt.’ 

Regal Popcorn Sweet & Salted

Price: £1.74 225G

Ingredients: Popped Corn (56 per cent), Sugar, Rapeseed Oil, Sea Salt

Typical values per 100g

• Calories: 467kcal
• Fat: 20.3g
• Carbohydrate: 61.3g (of which sugars) 19.2g
• Fibre: N/A
• Protein: 6g
• Salt: 2g

Ann’s verdict: ‘One of the saltier options here, and the fibre isn’t declared on the pack, which makes it harder to judge. 

‘It’s a big bag for the money, and that’s the thing I’d watch, because a large bag makes it very easy to eat more than you intended.’

Rating: 2/5 

Butterkist Toffee Popcorn

Price: £2.10 170g

Ingredients: Glucose syrup, sugar, popped maize, salted butter (milk), rapeseed oil, salt, cane molasses, partially inverted sugar syrup, single cream (milk), emulsifier: lecithins

Typical values per 100g

• Calories: 427kcal
• Fat: 9.7g
• Carbohydrate: 80g (of which sugars) 49g
• Fibre: 3.9g
• Protein: 2.9g
• Salt: 1.3g  

Ann’s verdict: ‘It’s worth looking at the order of the ingredients here. Glucose syrup comes first, sugar second, and then the popped corn third, so there’s more sweetener in the bag than there is popcorn. I’d think of this as a sweet treat rather than a snack.’

Rating: 1.5/ 5 

Joe & Seph’s Toffee Gourmet Popcorn

Price: £2.75 135G

Ingredients: Sugar, glucose syrup, popcorn (25 per cent), butter (milk), salt, raising agent: sodium bicarbonate, emulsifier: lecithin

Typical values per 100g

• Calories: 394kcal
• Fat: 9.8g
• Carbohydrate: 77.8g (of which sugars) 44.3g
• Fibre: 3.8g
• Protein: 3.1g
• Salt: 2.08g

Ann’s verdict: ‘Only about a quarter of this is popcorn, and sugar is the first ingredient, so it sits much closer to confectionery than to a wholegrain snack. 

‘It looks lower in calories than the others, but that’s mainly because sugar has taken the place of the oil. Lovely as a treat, just not one to think of as a healthier choice.’

Rating: 1/5 

A spokesman from Joe & Seph’s told the Daily Mail: ‘Our Toffee Gourmet Popcorn is exactly that, a toffee-flavoured treat, and as toffee is primarily made from sugar, we wouldn’t position this product as a healthier snack option.

‘At Joe & Seph’s, we offer a broad range of popcorn flavours to suit different tastes and occasions. While our indulgent caramel and toffee varieties are designed as treats, we also have lighter options, such as Olive Oil & Sea Salt Popcorn, which may be a more suitable choice for consumers looking for a simpler snack with fewer sweet ingredients.

‘Our focus has always been on creating high-quality, great-tasting gourmet popcorn using carefully selected ingredients, and we believe there’s room for both indulgent treats and lighter snacking options within a balanced lifestyle.’

And the crisps that might actually be healthier than popcorn… 

Walkers Baked Ready Salted

Ann: ‘Lower in calories, fat and salt than both the M&S and Waitrose popcorn, and slightly better on fibre too.’

‘Baking rather than frying, helps to reduce the amount of fat, although the product is still largely based on potato and starch.’

Popchips Sea Salt

Ann: ‘These are popped under heat and pressure rather than deep fried, so they carry less than half of the fat of the M&S, Waitrose, and Holland & Barrett popcorn bags.’

‘Of course, portion size and the rest of your diet still matter, but they are a good alternative.’

Snack a Jacks Salt & Vinegar

Ann: ‘Lower in fat than every savoury popcorn on this list, and lower in salt than most of them too. 

‘They provide little fibre or protein, so they may not keep you full for long. I’d see it as a straight swap rather than a healthy food.’

Hippeas Chickpea Puffs

Ann: ‘Chickpea based, so you’re getting some real plant proteins and fibre rather than just starch, and the salt is a fraction of what’s in the Joe & Sephs.’

‘They still contain oil and seasoning, so they should not be confused with eating whole chickpeas. Even so, the pulse base gives them a nutritional advantage over corn.’

Eat Real Lentil Chips

Ann: ‘Three to four times the protein of the toffee popcorn and almost no sugar. The salt content is relatively high, so these work as a swap for the sugary bags rather than the lower salted ones.’