popcorn in red

Popcorn During Pregnancy: Is It Safe and Healthy?

Foods & Diet

Popcorn is a popular snack that many people enjoy, especially while watching movies or TV shows. But if you are pregnant, you may wonder if popcorn is safe and healthy for you and your baby. In this article, we will answer some common questions about popcorn during pregnancy, such as:

Can You Eat Popcorn While Pregnant?

The short answer is yes, you can eat popcorn while pregnant. Popcorn is made from whole grains that are rich in fiber, protein, and carbohydrates. These nutrients are essential for your health and your baby’s growth and development. Popcorn also contains some vitamins and minerals, such as folate, magnesium, phosphorus, zinc, iron, and manganese, that are important for fetal development.

However, not all popcorn is created equal. Some types of popcorn, such as those that are heavily coated with butter, salt, cheese, caramel, or other ingredients, can be high in calories, fat, sodium, and sugar. These can increase your risk of weight gain, high blood pressure, gestational diabetes, and other complications during pregnancy. Therefore, it is best to avoid or limit these kinds of popcorn while pregnant.

popcorn down in table

Another thing to consider is the method of cooking popcorn. Some methods, such as air-popping, stovetop popping, or microwave popping, can be safer and healthier than others, such as pre-made popcorn or popcorn from movie theaters. This is because you can control the amount and quality of oil, salt, and other seasonings that you use. You can also avoid artificial flavors, colors, preservatives, and chemicals that may be harmful for you and your baby.

What Are the Benefits and Risks of Eating Popcorn During Pregnancy?

Eating popcorn during pregnancy can have some benefits and risks, depending on the type, amount, and frequency of consumption. Here are some of the possible benefits and risks of eating popcorn during pregnancy:


  • Popcorn is high in fiber, which can help prevent constipation, a common problem during pregnancy. Fiber can also promote regular bowel movements, support digestive health, and lower cholesterol levels.
  • Popcorn is a good source of protein, which is needed for the growth of your baby, especially during the second and third trimester. Protein can also help build and repair your tissues, muscles, and organs.
  • Popcorn contains folate, a B vitamin that is crucial for fetal development. Folate can help prevent neural tube defects, such as spina bifida and anencephaly, in your baby. Folate can also support the production of red blood cells and DNA.
  • Popcorn provides some minerals, such as magnesium, phosphorus, zinc, iron, and manganese, that are important for your baby’s bone, cartilage, brain, and blood formation. These minerals can also help regulate your blood pressure, blood sugar, and immune system.
  • Popcorn is low in calories, which can help you maintain a healthy weight during pregnancy. Excessive weight gain during pregnancy can increase your risk of preeclampsia, gestational diabetes, miscarriage, and other complications.
  • Popcorn is rich in polyphenol antioxidants, which can protect your cells from oxidative stress and inflammation. Antioxidants can also improve your blood circulation, digestion, and skin health. Some studies suggest that antioxidants may reduce the risk of breast cancer and other chronic diseases.


  • Popcorn can be high in carbohydrates, which can raise your blood sugar levels. This can be a problem if you have gestational diabetes, a condition that affects your ability to process glucose. High blood sugar levels can harm your baby’s growth and development and increase your risk of complications during pregnancy and delivery.
  • Popcorn can be high in sodium, which can increase your blood pressure and fluid retention. This can lead to swelling, bloating, and edema, especially in your feet, ankles, and hands. High blood pressure can also increase your risk of preeclampsia, a serious condition that affects your kidneys, liver, and brain.
  • Popcorn can be high in fat, especially saturated and trans fats, which can raise your cholesterol levels and clog your arteries. This can increase your risk of heart disease and stroke. High fat intake can also cause indigestion, heartburn, and nausea, which are common discomforts during pregnancy.
  • Popcorn can be high in sugar, especially if it is coated with caramel, chocolate, or other sweeteners. Sugar can provide empty calories, which can contribute to weight gain and tooth decay. Sugar can also cause blood sugar spikes and crashes, which can affect your mood, energy, and appetite.
  • Popcorn can contain artificial flavors, colors, preservatives, and chemicals, such as diacetyl, perfluorooctanoic acid (PFOA), and bisphenol A (BPA), that may be harmful for you and your baby. These substances can interfere with your hormones, metabolism, and immune system. They can also cause allergic reactions, headaches, and respiratory problems.
  • Popcorn can pose a choking hazard, especially for young children and pregnant women. The kernels, hulls, and unpopped corn can get stuck in your throat or lungs and cause coughing, gagging, or breathing difficulties. This can be dangerous for you and your baby, as it can reduce the oxygen supply to your brain and placenta.
popcorn ready to eat

How to Make Popcorn Healthier and Safer for Pregnant Women?

If you want to enjoy popcorn during pregnancy, you can make it healthier and safer by following these tips:

  • Choose plain, organic, and non-GMO popcorn kernels, which are free of pesticides, herbicides, and genetically modified organisms. These can be harmful for you and your baby’s health and development.
  • Use a hot air popper, a stovetop popper, or a microwave-safe bowl to pop your own popcorn at home. This way, you can avoid the unhealthy oils, salts, and chemicals that are used in pre-made popcorn or popcorn from movie theaters.
  • Use a small amount of healthy oil, such as olive, coconut, or avocado oil, to coat your popcorn lightly. This can add some flavor and healthy fats to your popcorn. Avoid using butter, margarine, or hydrogenated oils, which are high in saturated and trans fats.
  • Use a small amount of salt, preferably sea salt or Himalayan salt, to season your popcorn moderately. This can add some taste and minerals to your popcorn. Avoid using table salt or iodized salt, which are high in sodium and may contain additives.
  • Use some natural and nutritious toppings, such as herbs, spices, nuts, seeds, dried fruits, cheese, or dark chocolate, to enhance your popcorn. These can add some flavor and antioxidants, vitamins, minerals, and protein to your popcorn. Avoid using artificial and sugary toppings, such as caramel, candy, or syrups, which are high in calories and sugar.
  • Eat popcorn in moderation, as a snack or a treat, not as a meal. Aim for no more than three cups of popcorn per day, which is equivalent to one serving of grains. Balance your popcorn intake with other healthy foods, such as fruits, vegetables, lean meats, dairy, and whole grains.

What Are Some Popcorn Cravings During Pregnancy and What Do They Mean?

Some pregnant women may crave popcorn during pregnancy, which is normal and common. Cravings are usually caused by hormonal changes, nutritional needs, emotional factors, or cultural influences. Cravings are not necessarily a sign of deficiency or a problem, unless they are excessive or unhealthy. Here are some possible meanings of popcorn cravings during pregnancy:

  • You may crave popcorn because you need more carbohydrates, which are the main source of energy for you and your baby. Carbohydrates can also help regulate your blood sugar levels and mood. Popcorn can provide some complex carbohydrates, which are digested slowly and keep you full longer.
  • You may crave popcorn because you need more fiber, which can help prevent constipation and other digestive issues. Fiber can also lower your cholesterol levels and blood pressure. Popcorn can provide some dietary fiber, which can bulk up your stool and ease your bowel movements.
  • You may crave popcorn because you need more protein, which is essential for the growth of your baby and your tissues. Protein can also help repair your muscles and organs after delivery. Popcorn can provide some plant-based protein, which can complement your animal-based protein intake

All at the end PREGARLYBODY wishes you a healthy pregnancy ahead.

Patricia Pifer

Patricia Pifer is the main author of pregarlybody.com website. She’s an avid health and fitness enthusiast and loves sharing her passion for juicing with others.