What Is the Healthiest Thing to Put on Popcorn?

October 4, 2025 •

4 min read

Plain, air-popped popcorn is a 100% whole grain, rich in fiber and antioxidants, and naturally low in calories. However, dousing it in butter and salt can quickly negate these benefits. Finding out what is the healthiest thing to put on popcorn allows you to enjoy this delicious snack without compromise.

Quick Summary

This article explores nutritious alternatives to conventional butter and salt for popcorn, recommending options like nutritional yeast, spices, herbs, and healthy oils. Learn how to create flavorful, wholesome popcorn and avoid common pitfalls like unhealthy fats and sodium overload.

Key Points

Start with the base: Air-pop your popcorn or use a small amount of healthy oil like olive or avocado oil for a nutritious start.
Nutritional Yeast is King: This deactivated yeast provides a cheesy flavor and is rich in B vitamins and complete protein.
Spice It Up: Use calorie-free herbs and spices like chili powder, smoked paprika, garlic powder, and cinnamon to add big flavor.
Use Healthy Fats Mindfully: A light mist of heart-healthy oil (like extra virgin olive oil) or water helps dry seasonings adhere to the kernels.
Avoid Premade Mixes: Steer clear of microwave popcorn and pre-made seasonings with high amounts of artificial ingredients, fat, and sodium.
Add Nuts and Seeds: Boost fiber and protein by mixing in heart-healthy almonds, walnuts, or pumpkin seeds for extra crunch.

Your Popcorn's Healthy Base

Before considering toppings, start with a healthy foundation. How you pop your popcorn significantly impacts its nutritional value. The healthiest method is to use an air popper, which requires no oil and results in the lowest calorie count. Alternatively, stovetop popping using a small amount of heart-healthy oil is also a great choice. The key is to control the ingredients from the start and avoid pre-packaged, microwaveable bags, which often contain unhealthy trans fats, artificial flavorings, and excessive sodium.

For a quick and easy air-popped option, you can place 1/4 cup of kernels in a paper bag, fold the top, and microwave until popping slows.

The Top Contenders for Healthiest Popcorn Toppings

Nutritional Yeast: The Cheesy, Dairy-Free Boost

Often called "nooch," nutritional yeast is a deactivated yeast that delivers a savory, nutty, and cheesy flavor profile. It's a favorite vegan substitute for parmesan cheese, and for good reason: it’s packed with nutrients. Fortified nutritional yeast is a complete protein source and is rich in B vitamins, including B12, which is crucial for nerve function and energy production.

How to use: Sprinkle generously over freshly popped, still-warm popcorn. A light mist of water or a healthy oil can help it adhere better.

Herbs and Spices: Flavor Without the Guilt

For those seeking bold flavors without the added fat and sodium, a well-stocked spice rack is your best friend. A single serving of most dried herbs and spices contains virtually no calories, fat, or sodium, making them one of the healthiest things to put on popcorn.

Savory combinations: Garlic powder and onion powder create a classic savory profile. Try smoked paprika and chili powder for a smoky, spicy kick. Dried dill, rosemary, or Italian seasoning can also be fantastic additions.
Sweet combinations: A mix of cinnamon and a tiny pinch of coconut sugar or maple sugar is a great alternative to high-sugar caramel corn. You can also mix cocoa powder with a little cayenne for a Mexican hot chocolate flair.

Healthy Fats: Oils for Flavor and Adhesion

While some prefer a completely fat-free experience, a small amount of healthy oil can enhance flavor and help seasonings stick. This is a far healthier option than melted butter, which is high in saturated fat.

Extra Virgin Olive Oil: Provides heart-healthy monounsaturated fats and a rich, fruity flavor. Drizzle lightly over warm popcorn.
Coconut Oil: Opt for refined coconut oil to avoid a strong coconut flavor, or virgin coconut oil for a tropical twist. It has a high smoke point, making it suitable for both popping and topping.
Avocado Oil: Another excellent source of monounsaturated fats with a very high smoke point and neutral flavor.

Creative & Healthy Popcorn Flavor Combinations

Creating delicious, healthy popcorn is about layering flavors. Here are a few ideas to get you started:

Spicy Chili-Lime: Lightly mist air-popped corn with lime juice, then toss with chili powder, cumin, and a sprinkle of salt.
Herby Garlic-Parmesan (Dairy-Free): Drizzle with olive oil, then toss with nutritional yeast, garlic powder, and dried parsley.
Sweet Cinnamon-Maple: Drizzle with a tiny amount of melted coconut oil and maple syrup, then toss with cinnamon. For extra texture, mix in some chopped nuts.
Dark Chocolate and Nuts: Melt a small amount of dark chocolate and drizzle over popcorn. Toss with almonds or walnuts and a pinch of sea salt.

How to Ensure Seasonings Stick to Air-Popped Corn

Dry seasonings can sometimes fall to the bottom of the bowl. Here are a couple of tricks to fix this issue:

Use an oil mister: A light spray of olive or avocado oil creates a surface for the dry seasonings to cling to without drenching the popcorn.
Use water or vinegar: A very light spritz of water or vinegar works similarly to a fine oil mist. The moisture allows the spices and nutritional yeast to stick without making the popcorn soggy.

Comparison of Popcorn Topping Options


Topping Option	Flavor Profile	Key Benefits	Drawbacks
Nutritional Yeast & Olive Oil	Cheesy, Savory, Rich	High in B vitamins, complete protein, heart-healthy fats	None, if used in moderation
Herbs & Spices	Unlimited (Garlic, Chili, Cinnamon, etc.)	Low calorie, zero sodium, antioxidant properties	May not stick well without a binder
Movie Theater Butter & Salt	Artificial Butter, Salty	Quick, familiar taste	High in sodium, trans fats, calories; very processed
Caramel Corn	Sweet, Sugary	Indulgent, dessert-like	Extremely high in sugar and calories
Grated Parmesan	Cheesy, Salty	Adds calcium and protein	High in sodium, dairy-based

Conclusion: Snacking Smart with Healthier Choices

Ultimately, the healthiest thing to put on popcorn is a matter of both preparation and topping choice. By opting for air-popped or stovetop popcorn with a heart-healthy oil, you set a healthy stage for your snack. From there, embrace the versatility of natural, wholesome toppings. Whether you prefer the savory kick of nutritional yeast, the complexity of a spice blend, or a touch of healthy fat and sweetness, you can enjoy flavorful, guilt-free popcorn. Making these small changes transforms a potentially unhealthy treat into a genuinely nutritious and satisfying whole-grain snack that supports your overall health. For more information on heart-healthy diets, visit the American Heart Association at https://www.heart.org.

Frequently Asked Questions

Nutritional yeast is a deactivated yeast that has a cheesy, nutty flavor. It is a fantastic healthy popcorn topping because it's a complete protein, a great source of B vitamins, and adds a delicious savory flavor without the high sodium or saturated fat of cheese.

Yes, olive oil is a great healthy alternative to butter for popcorn. It contains heart-healthy monounsaturated fats and adds a delicious flavor. It can be used for stovetop popping or drizzled lightly over air-popped corn to help seasonings stick.

Nutritional yeast is the perfect substitute. Its savory, cheesy flavor mimics parmesan and is often used by vegans as a dairy-free topping. Simply toss it with your freshly popped corn for a delicious, cheese-like taste.

To help dry spices stick, you can use a fine oil mister to lightly coat the kernels with a healthy oil like olive or avocado oil. Alternatively, a light spray of water or vinegar will also create a binding surface without adding significant calories.

Great spice options include garlic powder, onion powder, smoked paprika, chili powder, cumin, and cinnamon. These add intense flavor without extra calories, sodium, or artificial ingredients.

Generally, homemade stovetop popcorn is healthier because you control the type and amount of oil and toppings. Pre-packaged microwave popcorn often contains unhealthy trans fats, artificial flavors, and preservatives.

The healthiest method is to use an air popper, which pops the kernels using hot air and requires no oil at all, resulting in the lowest calorie and fat content.