Popcorn with Olive Oil: Is It Actually Healthy?

Popcorn has a bit of a split reputation. Some see it as a healthy snack, others think of it as junk food. So what happens when you add olive oil?

Popcorn made with olive oil can be a healthy choice, especially if you use extra virgin olive oil and keep the salt and portion size in check.

You’re getting a whole grain with fibre, and the right kind of fat that’s actually good for your heart. It’s also a much better option than popcorn made with palm oil or other heavily processed oils.

But not all popcorn with olive oil is the same. Popping it in olive oil is different from drizzling it on after, and the type you buy in a bag might not be as healthy as the one you make at home.

Let’s look at the best ways to enjoy it — and what to avoid.

Does it matter how you make it?

Yes, it does — a lot. How you make your popcorn can change how healthy it ends up being.

For example, popcorn popped in extra virgin olive oil on the stovetop can be a great option. You’re using a good-quality fat, and you can control exactly how much oil and salt goes in.

Air-popped popcorn with olive oil drizzled on top is even lighter. It gives you the crunch without adding as many calories, especially if you go easy on the oil.

Microwave popcorn that says “with olive oil” sounds healthy, but always check the label. Some brands mix olive oil with cheaper oils like sunflower or palm, and that’s not quite the same thing. Plus, they often come loaded with salt or flavourings.

Then there are popcorn makers that let you pop the corn without any oil and add it afterward. That can work well too — just use a small amount and mix it in while the popcorn is still warm so it spreads evenly.

The bottom line? Homemade is usually best, because you’re in full control.

What about shop-bought popcorn with olive oil?

It can be healthy, but you’ll need to check the ingredients.

Just because the front of the pack says “olive oil” doesn’t mean that’s the only oil used. Some brands mix it with cheaper oils like sunflower or rapeseed, which are more processed and not as good for you. Others might add extra salt, flavourings, or even sugar.

The best options are the simplest ones — popcorn, extra virgin olive oil, and a pinch of sea salt. That’s it.

If you’re in the UK, you might need to look online to find this kind of quality. One example is Salted Extra Virgin Olive Oil Popcorn by Jasper’s Organic Treasures (available at Abel & Cole). It’s organic, uses just three ingredients, and ticks all the right boxes.

So yes, you can find good shop-bought options — but always read the label. Less is more when it comes to the ingredients list.

Why popcorn with olive is healthier than you think

Popcorn with extra virgin olive oil isn’t just tasty — it has real health benefits too. Here’s what makes it a smart snack:

• It’s a whole grain. Popcorn is 100% unprocessed whole grain, naturally high in fibre. Fibre helps with digestion and keeps you feeling full.
• It’s full of polyphenols. Popcorn contains antioxidants — especially in the hulls (the part that gets stuck in your teeth). In fact, research found it has more polyphenols than many fruits and vegetables, thanks to its low water content.
• It adds heart-healthy fats. Extra virgin olive oil is rich in monounsaturated fats, which help reduce bad cholesterol and support heart health.
• It’s low in sugar. Plain popcorn has no sugar, and healthy versions don’t add any either.
• You control the salt. Making it at home means you can add just a pinch, keeping sodium levels low.
• It’s made with simple ingredients. Just popcorn, olive oil, and a bit of salt — no additives, no junk.

Popcorn won’t replace fresh fruit or veg, but when made right, it’s one of the healthiest snack foods around. And it actually gives your body something useful.

What about weight loss? Can popcorn with olive oil help or hurt?

It depends on how you make it and how much you eat — but yes, it can work as part of a weight loss diet.

Popcorn is naturally low in calories before you add oil. One cup of plain, air-popped popcorn has around 30 calories. So if you eat three cups (which is a decent portion), that’s just 90 calories — and you also get fibre that helps you feel full.

Now, add one teaspoon of olive oil (around 40 calories) and a pinch of salt, and your total comes to about 130 calories. That’s still very reasonable for a snack and much better than crisps or buttered popcorn from the cinema.

The key is to keep your portions in check. Don’t drown it in oil, and don’t eat it by the giant mixing bowl. Stick to a small bowl or pre-portion it if you tend to overdo it.

Also, skip sweet toppings like sugar or honey — they turn a healthy snack into dessert.

So yes, popcorn with olive oil can support weight loss, as long as you go easy on the oil and stick to sensible serving sizes.

But, is it a good choice for people with diabetes?

Popcorn can be a good snack for people with diabetes — as long as it’s kept simple and eaten in moderation.

It’s a whole grain with a moderate glycaemic index (GI), usually around 55, which means it won’t spike your blood sugar as quickly as white bread or sugary snacks.

The fibre in popcorn helps slow down digestion, and when you add a little olive oil, the healthy fat can also help reduce the overall impact on blood sugar.

Just be careful with portions. Around 3 cups of air-popped popcorn with a teaspoon of olive oil is a good serving — it’s filling, not too high in carbs, and contains no added sugar.

Also, try pairing it with a little protein or healthy fat if you want to make it even more blood-sugar friendly. For example, a handful of almonds on the side works well.

The biggest thing to avoid? Packaged popcorn with added sugar, caramel, or lots of salt. Stick to homemade or clean-label versions with just popcorn, olive oil, and a pinch of salt.

How to make popcorn with olive oil at home (the healthy way)

Making your own popcorn with olive oil is simple, and the best part is — you control what goes in.

Here’s a basic stovetop method that’s healthy and easy:

You’ll need:

• ½ cup popcorn kernels
• 1 tablespoon extra virgin olive oil
• A pinch of salt (optional)

Steps:

1. Add the olive oil to a large saucepan or pot with a lid.
2. Turn the heat to medium and add 2–3 kernels. Cover with the lid.
3. Once those kernels pop, add the rest and cover again.
4. Gently shake the pan every 10 seconds to keep the kernels from burning.
5. When the popping slows down (2–3 seconds between pops), remove from heat.
6. Sprinkle with salt or your favourite healthy seasoning, and enjoy.

Prefer air-popped popcorn?

Air-popping means popping the kernels with hot air instead of oil. It’s the lowest-calorie method and still gives great results.

You can do this in:

• An air-popper machine (a small appliance made just for this)
• A paper bag in the microwave (add ¼ cup kernels to a brown paper bag, fold the top twice, and microwave for 2–3 minutes)
• A microwave popcorn bowl designed for oil-free popping

Once it’s popped, drizzle 1 teaspoon of extra virgin olive oil over the warm popcorn and toss to coat. That way, you still get the flavour and healthy fats without overdoing the calories.

You can also try simple seasonings like garlic powder, smoked paprika, or nutritional yeast for a savoury twist — no butter needed.

Homemade is nearly always healthier than store-bought, and once you try this, you might not go back.

Final thoughts

Popcorn with olive oil can be a simple, satisfying, and surprisingly healthy snack, as long as you keep the ingredients real and the portions sensible.

Stick to extra virgin olive oil, avoid added sugars and flavourings, and you’ve got yourself a whole grain snack that fits into just about any diet.

Whether you pop it on the stove or air-pop it and drizzle the oil on top, it’s one of those feel-good snacks you can enjoy without the guilt.