Choose popcorn by considering both the calories and total carbohydrates in the portion you actually eat. Looking only at sugars isn’t enough, as sugars are included in total carbohydrates. Popping your own gives you control over what you add, while ready-to-eat and microwave popcorn need less preparation but vary from product to product. Follow your own dietary and treatment guidance: no product here is presented as guaranteed to be safe for blood sugar.
You want to fit popcorn into your diabetes-related dietary plan, so you check the total carbohydrates in your own portion, not just the sugars. Diabetes.nl and the Diabetes Fonds explain that carbohydrates and sugars should be assessed separately on the label.
You want to choose what you add to the corn and are happy to factor in the ingredients and the size of your portion. Jumbo and Albert Heijn list 374 kcal per 100 g of uncooked product for the corn products reviewed.
You’d rather choose a ready-to-eat bag or microwave option, but want to distinguish the serving size on the label from the amount you actually eat.
Compare products on a like-for-like basis, work out the nutritional values for your own portion and include any ingredients added during preparation.
| What to consider | What should you look for? | Who should pay particular attention? |
|---|---|---|
| Total carbohydrates per portion | Check both ‘carbohydrates’ and ‘of which sugars’. Multiply the carbohydrates per 100 g by the amount you eat in grams, then divide by 100. | If I want to fit popcorn into my carbohydrate plan, I need to know how many total carbohydrates are in my portion. Around 36% of consumers make carbohydrate planning their top buying priority. |
| Calories in your portion | Compare kcal per 100 g and per portion. Check whether the nutritional values are for uncooked corn or ready-to-eat popcorn. | If I want to limit the energy in my snack, I compare the amount I eat and keep an eye on the carbohydrates too. Around 29% of consumers put limiting calories first. |
| Additions | Check the ingredients list and the values for fat, saturates, salt and sugars. If you’re popping your own, factor in anything you add as well. | If I want to decide how much oil, salt or sweet flavouring goes into my popcorn, a simple base product better suits my needs. Around 21% of consumers make control over ingredients their top priority. |
| Portion and preparation | Check the pack weight, the number of servings listed on the label and the instructions. Set aside your portion before you start snacking. | If I want a snack that needs little preparation or want to make hot popcorn, I check the number of portions and the preparation steps. Around 14% of consumers put convenience first. |
The sugar figure isn’t the same as the total amount of carbohydrates. On its own, it doesn’t give you a complete picture of the carbohydrates in your snack.
Check both lines on the label and calculate the total carbohydrates for the amount you eat.
Calories and carbohydrates are different criteria. A lower energy value doesn’t automatically mean a product is a better fit for your carbohydrate plan.
Compare both calories and total carbohydrates for the same portion, then decide which matters most to you.
The nutritional values for uncooked corn don’t automatically include oil or other ingredients you add during preparation.
Calculate the values for the whole recipe, then divide the total by the amount you eat.
The 100 g bag of AH Salted Popcorn reviewed contains four 25 g servings according to the label. So the amount in the pack isn’t automatically one portion.
Weigh out your snack beforehand and close the pack after use.
The varieties reviewed include corn for popping at home, salted popcorn, microwave popcorn and sweet popcorn.
Jumbo Popcorn Maïs 500 g is a basic product for making popcorn at home.
Lidl lists Snack Day as its own brand; the popcorn variety reviewed is salted microwave popcorn.
Sun Snacks Salted Popcorn is a ready-to-eat popcorn variety in a 100 g pack.
This selection includes ready-to-eat popcorn, including sweet-flavoured products and varieties for microwave preparation. Compare the values shown per 100 g with your own portion. According to the European Commission, the claim ‘low calorie’ may only be used for solid foods containing no more than 40 kcal (170 kJ) per 100 g.
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A ready-to-eat popcorn option with a cinema butter flavour. Check the nutritional information on the pack before choosing a portion.
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The product information describes popcorn that can be eaten straight from the tin. Compare the values with the amount you have.
Per 100 g: 530 kcal, 68,2 g carbohydrates and 33,1 g sugars.
The stated energy value is above the threshold for the ‘low calorie’ claim for solid foods.
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The product information describes three 100 g bags for microwave preparation; follow the instructions on the pack.
Per 100 g: 510 kcal, 59,6 g carbohydrates and 1 g sugars.
The stated energy value is above the threshold for the ‘low calorie’ claim for solid foods.
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A ready-to-eat popcorn variety with a caramel flavour. Keep the values per 100 g in mind when choosing your portion.
Per 100 g: 502 kcal, 65 g carbohydrates and 35 g sugars.
The product information lists sugar and glucose syrup. The stated energy value is above the threshold for the ‘low calorie’ claim for solid foods.
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A ready-to-eat salted popcorn variety. Compare the nutritional values with your own portion.
Per 100 g: 543 kcal, 57,5 g carbohydrates and 1,2 g sugars.
The stated energy value is above the threshold for the ‘low calorie’ claim for solid foods.
No. A low sugar content alone isn’t enough to tell. Also check the total carbohydrates and how much you eat. Follow your own dietary and treatment guidance; product information can’t guarantee an individual blood glucose response.
According to the European Commission, the ‘low calorie’ claim may be used for solid foods containing no more than 40 kcal (170 kJ) per 100 g. A small portion doesn’t automatically make a product with a higher value low calorie. ‘Reduced energy’ requires a reduction of at least 30%, and the reason for the reduction must be stated.
Use the nutritional values for the dried corn and add those for the oil and any other ingredients you use. Then divide the total by the amount of the recipe you eat; the weight of popped popcorn isn’t measured on the same basis as the weight of dried corn.
No. The NVWA states that health claims about preventing, treating or curing a disease are prohibited for food products. A popcorn product should therefore not be presented as a treatment for diabetes.
For this specific variety, follow Albert Heijn’s instructions: heat for 2–3 minutes at 800 Watt or 3–4 minutes at 600 Watt, and stop when there are 1–2 seconds between pops. Stay by the microwave and open the pack carefully, as it will be hot and steamy.
