Can I Eat Popcorn on Intermittent Fasting?

Written by Andrew Brewer. ⚕️Reviewed and fact checked by our medical team.

can i eat popcorn on intermittent fasting

Depending on the type of intermittent fast you’re doing, you may not have to restrict your caloric intake. While you’re eating, you can eat whatever you want – within reason. Greasy, fatty foods may not be off-limits, but they will make you feel gross after eating. Instead, you want to eat foods rich in protein, fiber, and healthy fats. When you’re breaking fast, you want to eat foods that will keep you feeling fuller longer, thanks to their nutritional content.

Snack foods with little nutritional value should be avoided, including popcorn. This is especially true if you load your popcorn with butter and salt. Microwave popcorn won’t fill up your stomach. Instead, popcorn may make you feel hungrier, so you can eat handful after handful of this snack.

Now popcorn can be enjoyed in moderation if you don’t add all the bad stuff. When prepared correctly, popcorn can be a healthy, low-calorie snack. Popcorn is a whole grain food rife with many vitamins and minerals. A 3.5 oz serving can have 78 grams of carbohydrates, 15 grams of fiber, 13 grams of protein, and 5 grams of fat. That’s a lot of goodness packed into a small serving!

Key Takeaways

  • Popcorn can be a healthy snack when prepared correctly, but it’s important to avoid adding excessive butter and salt to it.
  • Air-popping popcorn is the healthiest way to prepare it as it retains its nutritional value while being low in calories.
  • Portion control is important when eating popcorn during intermittent fasting as it can be easy to exceed the caloric intake allowed during some types of intermittent fasting.
  • Intermittent fasting can take different forms, and it’s essential to understand which type you’re doing and whether you can eat during the fasting period.
  • While fasting apps can be helpful tools for tracking meals and fasting periods, they are not necessary for successful intermittent fasting, and what works for one person may not work for another.

How to Prepare Healthy Popcorn

To get the most nutrients out of your popcorn, you want to make sure it’s air-popped. It’s only 30 calories per cup, but you’ll feel fuller longer when you eat it slowly. While it may taste bland on its own, resist the urge to add large amounts of butter, salt, and spices to your popcorn.

You can get an at-home popcorn maker to help you air pop your popcorn, but if you don’t have one handy, you can always use an air fryer to make air-popped popcorn! Line your air fryer with aluminum foil and sprinkle in your popcorn kernels. Set it to 400 degrees for 8 to 10 minutes. Once they stop popping, switch it off and let it rest. After a minute, your popcorn will be ready to eat!

Many people also make popcorn over the stove, but this method uses oil, making your popcorn unhealthier to eat. You can also microwave popcorn, either pre-packaged or homemade. Just be sure to avoid adding butter and salt. While it may make it taste better, it will also turn into an unhealthy snack.

Is Popcorn Approved for Intermittent Fasting?

Healthy popcorn can be a great snack during your eating windows as long as it is air-popped. Popcorn naturally has a lot of nutritional value packed in each kernel, so it’s worth introducing into your diet when prepared correctly.

You’ll want to avoid popcorn with a lot of butter and salt, as these will not add a lot of nutritional value to your eating window. The salt will make you want to keep eating more long after you should have been full.

It’s up to you if you want to introduce popcorn into your intermittent fasting program, but many healthy alternatives can make it worthwhile.

Don’t forget to check our top fasting apps to make your intermittent fasting journey easier.


  • Can I eat popcorn during intermittent fasting?

Yes, you can eat popcorn during intermittent fasting if it fits within your allotted eating window.

  • What is the best time to eat popcorn during intermittent fasting?

The best time to eat popcorn during intermittent fasting is during your eating window. Some prefer to eat popcorn as a snack, while others may incorporate it into a meal.

  • What type of popcorn should I eat during intermittent fasting?

Air-popped popcorn is the best option during intermittent fasting, as it is low in calories and fiber. However, avoid popcorn with added butter, salt, or other toppings that may break your fast.

  • How many calories are in popcorn?

The calorie count of popcorn varies depending on the type and serving size. On average, a 3-cup serving of air-popped popcorn contains around 93 calories.

  • Can eating popcorn break my fast?

Eating popcorn with added butter, salt, or other toppings that contain calories can break your fast. Instead, stick to plain, air-popped popcorn to avoid damaging your fast.

  • Is popcorn a healthy snack option during intermittent fasting?

Air-popped popcorn is a healthy snack option during intermittent fasting, as it is low in calories and fiber. It can also help you feel full and satisfied during your fasting period.

  • How much popcorn can I eat during intermittent fasting?

The amount of popcorn you can eat during intermittent fasting depends on your individual calorie needs and eating window. Stick to a reasonable portion size and track your intake to ensure it fits your diet plan.

Andrew Brewer

Andrew Brewer

Andrew Brewer started to give people the guidance that he never received when he was first starting. His goal is to make your goals achievable and to offer you only the best fasting apps that the internet has to offer. You're not on your own - Andrew and the entire family of reviewers at are here with you every step of the way!