Why do they say microwave popcorn is bad?

January 9, 2026 •

4 min read

Despite being a convenient and popular snack, a 2019 study indicated that regular consumers of microwave popcorn had significantly higher levels of certain chemicals in their blood. This is a core reason why they say microwave popcorn is bad, sparking ongoing concerns about both its ingredients and packaging.

Quick Summary

Concerns surrounding microwave popcorn stem from chemical-coated bags, artificial butter flavoring, and unhealthy nutritional content. Controversies over PFOA and diacetyl, alongside high saturated fat and sodium levels, contribute to its reputation.

Key Points

Chemical Bags: Microwave popcorn bags often contain PFAS, or "forever chemicals," which can leach into the snack and accumulate in the body, potentially causing health issues.
Diacetyl Scare: The artificial butter flavoring, diacetyl, was famously linked to a lung disease in factory workers, though most major brands removed it from their products after public outcry.
High Fat and Sodium: Pre-packaged microwave popcorn is typically laden with saturated fats and high levels of sodium, contributing to heart disease and high blood pressure.
Air-Popped is Healthiest: For the most nutritious option, opt for air-popped popcorn, which contains no added fat and allows for complete control over seasonings.
Easy DIY Microwave Method: Avoid chemical bags by popping your own kernels in a plain brown paper bag or a reusable silicone popper in the microwave.
Old Concerns Addressed: While some historic risks like diacetyl have been largely mitigated, the ongoing issue of PFAS in packaging and poor nutritional profiles remain valid reasons for concern.

The Chemical Concerns: Past and Present

One of the main reasons for the stigma surrounding microwave popcorn is the use of potentially harmful chemicals in its production. While some issues have been addressed, others persist.

The Former Issue: Diacetyl and "Popcorn Lung"

A significant concern in the past was diacetyl, a chemical used for artificial butter flavor. Inhaling large amounts was linked to bronchiolitis obliterans, or "popcorn lung," a severe respiratory illness first seen in factory workers. Most manufacturers removed diacetyl around 2007.

The Persistent Problem: PFAS in Packaging

Today, a key chemical issue involves packaging lined with per- and polyfluoroalkyl substances (PFAS) to prevent grease leaks. PFAS are "forever chemicals" that accumulate in the body and environment. Heating bags can cause PFAS to migrate into the popcorn. Exposure to PFAS has been linked to health issues, including certain cancers and hormone disruption. Regular microwave popcorn consumers have shown higher blood PFAS levels.

Nutritional Pitfalls: High Fat and Sodium

Beyond chemicals, many microwave popcorn varieties have poor nutritional profiles.

Saturated Fats and Heart Health

Brands often use high amounts of saturated fats, like palm oil, meaning a single serving can exceed recommended daily intake. High saturated fat is linked to heart disease and high blood pressure.

The Problem with High Sodium Levels

Manufacturers add considerable sodium for flavor. Some brands contain 250-300 mg per serving, up to 15% of the daily value. High sodium intake can elevate blood pressure and stroke risk.

Healthy Alternatives to Microwave Popcorn

Healthier options exist for popcorn lovers.

Comparison Table: Microwave Popcorn vs. Air-Popped


Feature	Conventional Microwave Popcorn	Homemade Air-Popped Popcorn
Preparation	In pre-packaged bag	Hot air popper or paper bag in microwave
Packaging Chemicals	May contain PFAS/"forever chemicals"	No chemical exposure from packaging
Added Fat	Contains high levels of saturated fat	No added oil or fat used
Sodium Control	Often very high in sodium	Fully controlled; can be salt-free or low-sodium
Flavoring	Artificial butter flavor (previously diacetyl)	Use natural seasonings like nutritional yeast, spices, or a little olive oil
Cost	Convenient, but more expensive per serving	Often more cost-effective per serving in the long run

How to Make Your Own Healthier Popcorn

Making your own is simple and offers ingredient control.

Air-Popper: Uses hot air without added oil.
Stovetop: Use a pot with a healthy oil like coconut or olive oil.
DIY Microwave: Pop plain kernels in a brown paper bag or silicone popper to avoid chemical bags.

Conclusion

Concerns about microwave popcorn's health effects are valid due to ingredients and packaging. While diacetyl has been mostly removed, PFAS in bags and high fat/sodium levels remain. Homemade alternatives like air-popped or stovetop versions offer a healthier snack. DIY methods give control for a safer treat.

Learn more about PFAS from sources like the EPA.

Protect Your Health: Choose homemade popcorn with natural seasonings to avoid chemicals, fat, and sodium.

Know the Chemicals: Be aware of PFAS in bags that can leach into popcorn.

Minimize Saturated Fat: Many brands use saturated fat, contributing to heart disease.

Watch the Sodium: Pre-packaged versions are often high in sodium, increasing blood pressure risk.

Avoid "Popcorn Lung" Chemicals: Most brands removed diacetyl, but checking labels is wise.

DIY is Best: Use a paper bag or silicone popper for healthier microwave popcorn.

Historical Context: "Popcorn lung" was a real issue leading to industry changes.

Does microwave popcorn cause cancer?

Microwave popcorn itself doesn't cause cancer, but past and present chemicals used in flavoring (diacetyl) and packaging (PFAS) have been linked to health problems, including some cancers. While many chemicals are removed, concerns about PFAS persist.

What are PFAS and why are they in popcorn bags?

PFAS are "forever chemicals" that resist breakdown. They line popcorn bags to prevent grease, but can migrate into the popcorn when heated.

Is diacetyl still used in microwave popcorn?

Most major brands removed diacetyl around 2007 due to "popcorn lung" concerns. However, as it's not banned by the FDA, checking labels is recommended.

How does air-popped popcorn compare nutritionally?

Air-popped popcorn is healthiest with no added oil and full control over seasonings, avoiding high fat and sodium.

Is it safe to make my own popcorn in the microwave?

Yes, using plain kernels in a brown paper bag or silicone popper is a safe way to avoid pre-packaged bag chemicals.

What are the negative effects of high sodium in microwave popcorn?

High sodium can increase blood pressure, a risk factor for heart disease and stroke.

What are some healthier seasonings for popcorn?

Nutritional yeast, cinnamon, garlic powder, or a little olive oil are healthier alternatives to butter and salt.

Frequently Asked Questions

'Popcorn lung' is the common name for bronchiolitis obliterans, a severe and irreversible respiratory disease. It was linked to the inhalation of diacetyl, an artificial butter flavor, by factory workers, leading most manufacturers to remove the chemical.

Yes, many microwave popcorn bags are still lined with PFAS chemicals to prevent grease from leaking. When heated, these chemicals can leach into the popcorn and are known to accumulate in the body over time.

You can make a healthier version by placing plain kernels in a brown paper bag, folding the top securely, and microwaving it until the popping slows down. A reusable silicone microwave popper is another great option.

Many microwave popcorn brands use partially hydrogenated oils or palm oil, which are high in saturated fat, to enhance the flavor and aid in the popping process. These fats can contribute to heart disease if consumed in excess.

While 'light' versions may contain less fat, they often still contain high levels of sodium and artificial flavorings to compensate for the reduced oil. Checking the nutritional label for fat, sodium, and ingredients is always recommended.

Healthier seasoning options include nutritional yeast for a savory, cheesy taste, garlic powder, cinnamon, paprika, or a small drizzle of olive oil instead of butter.

Both are healthier than pre-packaged microwave versions. An air popper is the healthiest option, as it uses no oil. Stovetop popping uses a minimal amount of oil, giving you better control over ingredients.