Is Popcorn Made in Coconut Oil Good for You?

January 13, 2026 •

4 min read

Over 120 years since commercial popcorn machines were invented, dietitians now classify popcorn cooked with coconut oil as potentially healthy. However, the healthfulness of popcorn made in coconut oil depends on the type of oil used and preparation methods.

Quick Summary

Popcorn made with coconut oil offers a flavorful alternative to other methods, providing some medium-chain triglycerides (MCTs) and antioxidants. The overall healthiness hinges on the type of coconut oil and the quantity used, as it is high in saturated fat. Moderation and mindful preparation are key for a healthier snack.

Key Points

Moderate Amounts are Best: While coconut oil has some benefits, it is high in saturated fat, so using it sparingly is key.
Choose Virgin Coconut Oil: For the most antioxidants and beneficial compounds, opt for virgin, unrefined coconut oil over refined versions.
Control Your Toppings: The healthiness of your snack can quickly diminish with excessive salt, butter, or sugar. Use light seasoning instead.
Air-Pop for the Healthiest Option: For maximum health benefits and zero added fats, air-popping is the best method.
MCTs Offer Benefits: The medium-chain triglycerides (MCTs) in coconut oil are linked to increased energy and a feeling of fullness.
DIY is Healthier: Homemade popcorn lets you control the ingredients, avoiding the harmful trans fats and artificial flavors often found in microwave and movie theater popcorn.

The Nutritional Foundation: Popcorn and Coconut Oil

At its core, plain, air-popped popcorn is a nutritious whole grain, rich in dietary fiber and antioxidants. The primary variable that determines its health profile is the cooking method and the oil used. Coconut oil, popular for its high smoke point and distinctive flavor, is a common choice for stovetop popcorn. However, coconut oil is also high in saturated fat, which has sparked debate over its health implications.

The Pros of Using Coconut Oil

Source of MCTs: Coconut oil is a rich source of medium-chain triglycerides (MCTs), which are metabolized differently than other fats. MCTs can provide a quick source of energy and may help with satiety.
Antioxidant Properties: Virgin coconut oil contains polyphenols and vitamin E, which are powerful plant-based antioxidants.
Flavor: Many people prefer coconut oil for popcorn because it imparts a rich, buttery flavor reminiscent of movie theater popcorn, but without the artificial additives.
Vegan Option: It is a plant-based, gluten-free option for those avoiding animal products like butter.

The Cons and Considerations

High Saturated Fat: The biggest health concern with coconut oil is its high saturated fat content, though some research indicates it may raise 'good' HDL cholesterol more significantly than 'bad' LDL. Despite this, nutritionists often still recommend moderation.
Refined vs. Virgin Oil: Highly refined coconut oil used in some commercial preparations may have fewer beneficial compounds than virgin, less-processed versions.
Calorie Density: Adding any oil to popcorn increases its calorie density. Overusing coconut oil can quickly turn a light snack into a high-calorie indulgence.

Comparison of Popcorn Cooking Oils


Feature	Coconut Oil	Olive Oil	Avocado Oil	Air-Popped (No Oil)
Flavor	Buttery, subtly sweet	Robust, can be peppery	Creamy, mild	None (takes on toppings)
Saturated Fat	High (mostly MCTs)	Low	Low	None
Monounsaturated Fat	Low	High	Very High	None
Smoke Point	Medium-High (~350°F unrefined, 400°F refined)	Low-Medium (use medium heat)	Very High (~500°F)	Not applicable
Heart Health	Controversial due to saturated fat, though some studies show benefit	Excellent, high in monounsaturated fats	Excellent, high in monounsaturated fats	Excellent, no added fat

Tips for Healthier Coconut Oil Popcorn

For those who love the taste of coconut oil popcorn but want to make it as healthy as possible, a few steps can make a difference.

Use Virgin Coconut Oil: Opt for virgin, unrefined coconut oil to ensure you get the maximum amount of antioxidants and beneficial compounds.
Measure Moderately: Use a small, measured amount of coconut oil. The goal is to lightly coat the kernels, not drown them in fat. Around 2 tablespoons for half a cup of kernels is a common ratio.
Control the Seasonings: Be mindful of what you add after popping. Heavy salt or sugary toppings can negate the health benefits. Instead, try nutritional yeast for a cheesy flavor, or a sprinkle of sea salt and spices.
Consider Topping, Not Popping: To further reduce fat, air-pop your kernels and then drizzle a very small amount of melted coconut oil over the top for flavor.

Making Stovetop Popcorn with Coconut Oil

Making stovetop popcorn from scratch is a simple and rewarding process. Here is a basic recipe to follow:

Add 1-2 tablespoons of coconut oil and 3 popcorn kernels to a large, heavy-bottomed pot. Heat over medium-high heat with the lid on.
Once the test kernels pop, the oil is ready. Remove the pot from the heat and take out the popped kernels.
Pour in the rest of the popcorn kernels (about ½ cup), replace the lid, and shake the pot to distribute the oil evenly.
Place the pot back on the heat. As the kernels pop, shake the pot frequently to prevent burning. Tilt the lid slightly to allow steam to escape, which keeps the popcorn crisp.
When the popping slows to several seconds between pops, remove the pot from the heat.
Pour the popcorn into a large bowl and season to taste with a dash of sea salt.

Conclusion

In conclusion, popcorn made in coconut oil can be a relatively healthy snack when prepared mindfully and in moderation. It offers a more natural, whole-grain alternative to many processed snacks and can be a delicious source of fiber, antioxidants, and MCTs. However, its high saturated fat content means it should be enjoyed as part of a balanced diet, not as an unlimited indulgence. For the absolute healthiest popcorn, air-popping with minimal additions is still the best route, but for a flavorful, satisfying snack, homemade coconut oil popcorn is a good choice. By choosing virgin coconut oil and controlling your portion sizes and toppings, you can enjoy this classic treat with confidence.

Visit this page for more healthy homemade popcorn recipes

Frequently Asked Questions

Yes, homemade popcorn made with coconut oil is typically healthier than movie theater popcorn, which often uses artificial butter flavorings and a combination of unhealthy seed oils. Making it yourself allows you to control the oil type and quantity.

Studies on coconut oil's effect on cholesterol are mixed. Some research suggests it can raise 'good' HDL cholesterol more than 'bad' LDL, but its high saturated fat content means it should be consumed in moderation, especially if you are monitoring your cholesterol.

Yes, you can use extra virgin olive oil, but you should cook it over medium heat due to its lower smoke point compared to refined coconut oil. It's a great heart-healthy option, rich in monounsaturated fats.

To get a buttery flavor without using butter, you can add nutritional yeast after popping. It offers a savory, cheesy, and buttery taste that works well with coconut oil popcorn.

While high in saturated fat, the specific type in coconut oil (MCTs) is metabolized differently. For most people, consuming coconut oil in moderation as part of a balanced diet is acceptable, but health experts generally recommend limiting overall saturated fat intake.

To prevent burning, use a heavy-bottomed pot and shake it frequently while popping. Using a method of adding a few test kernels first ensures the oil is at the right temperature before adding the rest, which helps with even popping.

The smoke point of unrefined virgin coconut oil is around 350°F (177°C), while refined coconut oil has a higher smoke point of approximately 400°F (204°C).