Snacks & chocolate Ā· Glycemic index
Does popcorn spike blood sugar?
Only a little. Popcorn has a medium GI of 62, and a 24 g serving (3 cups air-popped) has a low glycemic load of 9. Popcorn has a medium GI, but air-popped popcorn is bulky and high in fiber, so three cups carry a low glycemic load.
Key numbers
- Glycemic index
- 62
- Medium GI
- Glycemic load
- 9
- Low GL
- Available carbs
- 15 g
- 3.5 g fiber
- Serving
- 3 cups air-popped
- 24 g Ā· air-popped
GI vs GL for popcorn
The glycemic index (GI) compares how fast the carbohydrate in a food raises blood sugar against pure glucose (100), using a fixed amount of carbohydrate. The glycemic load (GL) adds the other half of the story ā how much carbohydrate a normal serving actually contains: GI Ć available carbs Ć· 100. For popcorn: 62 Ć 15 g Ć· 100 ā 9.
That figure is an average reported in the 2021 international GI tables (āPopcorn, mean of five studiesā). In the 2008 tables, seven popcorn studies averaged 65, with individual results from 55 to 89.
Eating a different amount? Work out the glycemic load of your portion.
How to eat popcorn with less of a spike
- Air-pop it or buy plain popcorn rather than caramel or kettle corn.
- Portion three cups into a bowl instead of eating from a large bag.
- Season it with spices, herbs or a little parmesan rather than sugar.
Lower-GI swaps
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Frequently asked questions
What is the glycemic index of popcorn?
Popcorn has a glycemic index of 62, which is medium. That figure is an average reported in the 2021 international GI tables (āPopcorn, mean of five studiesā). A 24 g serving (3 cups air-popped) contains about 15 g of available carbohydrate, giving a glycemic load of 9 (low).
Is popcorn good for prediabetes?
Plain popcorn can be a good snack for prediabetes: a big bowl for a modest amount of carbohydrate. Skip caramel and kettle corn, and go easy on the butter.
Is popcorn a whole grain?
Yes ā popcorn is whole corn kernels, and USDA data show air-popped popcorn has about 14.5 g of fiber per 100 g. That fiber, plus how light it is, is why a large bowl has a fairly small glycemic load.
Sources
GI values come from the international GI tables; carbohydrate and fiber per serving are calculated from USDA FoodData Central.
- Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625ā1632, Supplemental Table 1
- USDA FoodData Central, FDC ID 167959: Snacks, popcorn, air-popped
- Atkinson FS, Foster-Powell K, Brand-Miller JC. International tables of glycemic index and glycemic load values: 2008 ā online appendix, Table A1
Data last checked .