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23 Ways to Top Your Popcorn (for Under 150 Calories)

By , SparkPeople Blogger
My favorite snack of late is air-popped popcorn. A whopping 3 cups of air-popped popcorn is a mighty filling whole-grain snack yet only has 92 calories, plus 19 g carbs, 3 g protein, and 4 g fiber. But have you ever eaten plain air-popped popcorn? It can be rather bland and dry. As the saying goes, the secret's in the sauce. For under 150 calories, you can flavor your popcorn in plenty of ways. Salty or sweet, spicy or savory--it's up to you.

Once you've popped your popcorn, it's time for the seasoning. To get your dry herbs, spices and other seasonings to stick, you'll need a little liquid, usually in the form of a fat. A little goes a long way, but you can even have butter on your popcorn without going over 150 calories!

Wondering how these varieties stack up against the tins of gourmet popcorn we're all bombarded with during the holidays? While these all have 150 calories or less, the cheese, buttered or caramel versions can have up to 300 calories in a little more than a cup, with 18 g fat!

Let's get popping!

Melt your fat and use a mister if possible for even spreading. Tip: Pour half your popcorn into a bowl, add half the fat, half the seasonings, then repeat for better distribution of ingredients.

Fat (1 teaspoon) Calories Fat (g)
Olive oil 20 2
Butter (salted)* 34 4
Truffle oil or other flavored oil 50 5
Coconut oil 39 5
* plus 27 mg sodium

I also use a spritz bottle of Bragg's liquid aminos in place of salt (0 cals, 55 mg sodium in 1/4 tsp) and fat sometimes.
Ready for some pumped-up popcorn toppings?

Sweet Popcorn Toppings

Chocolate: Sprinkle on hot popcorn 1 tablespoon mini chocolate chips (50 cals). You don't need any fat, but maybe a pinch of salt. Toss well, and grab napkins. This one is messy. You could also swap in other flavors of chips: peanut butter, butterscotch, mint-chocolate… the possibilities are endless (and messy)!

Mexican Chocolate: Sprinkle on a teaspoon of butter, then a few shakes of cinnamon a dash of cayenne and a teaspoon or so of unsweetened cocoa powder (20 cals).

Cinnamon-Sugar: 1 teaspoon unsalted butter (34 cals) or coconut oil (39 cals), 1 teaspoon sugar (16 cals; choose brown sugar for more flavor), cinnamon to taste (3 cals). Sprinkle the sugar on the buttered popcorn, then shake on the cinnamon. Other good combos: sugar and chai spices, sugar and pumpkin pie spice, powdered ginger and sugar, vanilla or lavender sugar.

Buttery Maple: Drizzle on 1 teaspoon salted butter (34 cals) and 1 teaspoon maple syrup (17 cals). Eat immediately because this will get soggy in places. For added flavor, sprinkle on ground rosemary or black pepper.

Savory Popcorn Toppings

The possibilities here stretch the length of the herbs and spices aisle at the supermarket. Start with your teaspoon of fat, then sprinkle on as many herbs and spices as you desire. They're virtually fat-free and incredibly low in calories.
If your herbs and spices are not powdered, use a spice grinder or mortar and pestle so they'll sprinkle on popcorn more easily.

Here are some suggestions (be sure to choose salt-free seasonings):
  • Italian seasonings (oregano, fennel, red pepper flakes, marjoram, and basil) with olive oil
  • Curry powder (red or yellow) with coconut oil
  • Lemon-pepper and butter
  • Garlic powder and butter or olive oil
  • Rosemary, thyme, and sage with olive oil
  • Jerk seasoning and coconut oil
  • Old Bay seasoning, dried lemon zest, and butter
  • Herbes de Provence and butter
  • Tarragon, dried mustard and butter
  • Smoked paprika and olive oil
  • Five spice powder and coconut oil

Salty Popcorn Toppings

Cheesy: Skip the oil and sprinkle on 1 tablespoon Parmesan cheese (23 cals). You can use the fancy stuff, but the canned variety works really well on popcorn! For pizza popcorn, add dried oregano and red pepper flakes.

Cheezy: If you don't eat cheese, go for nutritional yeast. Sprinkle on two tablespoons of "nootch" (60 cals) atop popcorn drizzled with Bragg's (0 cals). Take this over the top with a sprinkle of smoked paprika (3 cals). BONUS: 2 T nutritional yeast has 8 g protein and 6 g fiber!

Gomashio: This Japanese condiment is perfect atop popcorn. A mix of sesame seeds, nori (seaweed) and salt, it adds texture and saltiness. Sprinkle on 1 tablespoon (30 cals) along with 1/2 teaspoon toasted sesame oil (20 cals).

Ranch: Start with a teaspoon of unsalted butter (34 cals), then sprinkle on one teaspoon ranch dressing mix (15 calories). This amount contains 405 mg sodium, so feel free to cut back.

Flavored Salt: Used sparingly, you can accommodate a bit of salt on your popcorn. In 1/4 teaspoon, you'll add 581 mg sodium to your day. Choose flavored salts for an extra boost of flavor. Sprinkle on after adding your fat of choice.

Spicy Popcorn Toppings

Buffalo: Mix equal parts hot sauce and butter, then sprinkle on your popcorn. This will make it a bit soggy and messy, but it's so good. Sprinkle on nutritional yeast (30 cals per tablespoon) for more flavor.

Chili-Spiced: If you don't want such a messy snack, reach for chili powder. (Try chipotle powder, which will add a bit of smoky flavor.) You can also use a teaspoon of taco seasoning, but choose salt-free varieties.

Fiery Wasabi: For a sinus-clearing snack, sprinkle on wasabi powder to taste (0 cals in 1/4 teaspoon) along with 1/4 teaspoon Bragg's or low-sodium soy sauce and 1/2 teaspoon sesame oil (20 cals).

Here's a bonus recipe for all your sweet popcorn fans out there. Try Chef Meg's Caramel Popcorn, from The SparkPeople Cookbooknow in paperback!

Which kind of popcorn do you prefer? Salty or sweet? Savory or spicy? Do you have any other toppings suggestions?

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Like this blog? Then you'll love "The SparkPeople Cookbook: Love Your Food, Lose the Weight."

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SHOAPIE 8/4/2021
I like the variations Report
FISHGUT3 7/17/2021
thanks Report
SES823 5/29/2021
Yum- love popcorn Report
JUDY1676 5/16/2021
Great! Report
ELISEP5 4/12/2021
One night I had to get in some extra calories as I do struggle with that. While I know some of these were not the best choices for calories, it wasn't all together terrible either. I turned my popcorn into a trail mix by adding peanut butter chips, raisins, coconut flakes and cashews to the mix. Measurements were 3 cups popcorn, and 1 to 2 TBSP. of everything else. Report
Yum great article, great comments Report
ELRIDDICK 12/12/2020
Thanks for sharing Report
KATHYJO56 12/12/2020
Popcorn is my favorite snack, but prefer it with nothing on it Report
ERIN_POSCH 11/30/2020
thanks for sharing Report
GO_GAL_GROW 11/22/2020
Love popcorn! Report
FISHGUT3 11/10/2020
thanks Report
RAZZOOZLE 11/4/2020
thank you Report
CD4994568 9/7/2020
Popcorn - like it naked best Report
When the social distancing is over I think having a variety popcorn party would be fun. For the movie I will choose the original Alice in Wonderland. Report
This article has given me the impetus to drag my air-popper out of the closet. Report
Great Report
Thanks for the information Report
Excellent ideas Report
Can't wait to try some of these! I love popcorn! Report
Good need-to-know information. YUMMY! Report
Thanks Report
Love popcorn Report
Great tips! Thanks! Report
thanks Report
Nice Report
Thanks for the ideas :) Report
I use coconut oil when I make popcorn Report
love me some popcorn Report
I like my popcorn popped in coconut oil Report
A tablespoon of pb fit is good on popcorn. Report
thanks Report
Thank you Report
Thanks for sharing Report
I use popcorn a lot when I crave something that isn't available or not as good for me. Report
used to be able to get the "fake" butter \in a shaker her e haven't seen it in years. Report
We bought some fund raising popcorn. It has a lot of calories in each selection. Report
sounds good Report
I love popcorn! Thank you for these great ideas! Report
Popcorn is so delicious. Thank-you. Report
Popcorn is my treat at night, now i can try various ways to make it. Report
My favorite popcorn is my stir crazy with salt and butter! Report
Good ideas. Report
We usually eat it plain so we can have more of it. But these ideas sound good. Report
Thanks for sharing Report
delicious. Report
Love popcorn. Report
Louisiana Hot Sauce, sticks just fine to the dry popcorn and adds a low calorie spicy kick! Report
I actually do not like stuff on popcorn. I want the corn flavor with nothing else. Report
i have never been a fan of popcorn because of the way it sticks in your teeth...guess i'm a weirdo (no shocker there!) Report