If you’re keeping an eye on fat when snacking, plain popcorn kernels with no added oil are an obvious choice. REWE lists 3.3 and 3.5 g of fat per 100 g of dry kernels for two varieties, while the pre-oiled microwave products reviewed from REWE and EDEKA contain 16 and 21 g per 100 g respectively. How you prepare your popcorn matters too, as adding oil changes the fat content of the finished snack. For longer runs, popcorn is no substitute for a fuelling plan you’ve tested for yourself, and drinks should be planned separately.
You want to control how much oil, salt and sweetener you add. Plain popcorn kernels give you that choice when preparing them, but the fat value listed on the pack for dry kernels won’t stay the same if you add oil.
You’re looking for a quick snack and weighing convenience against fat and salt content. The salty microwave products listed by REWE and EDEKA already contain oil, so compare the specific variety rather than just the preparation method.
You want to think of popcorn as a snack without treating it as the same thing as your fuelling for long sessions. The German Nutrition Society describes carbohydrates as important for endurance sports nutrition and treats fluid intake as a separate part of planning.
A good choice if: You want to choose your own oil and seasoning, and prepare popcorn without adding oil.
The trade-off: The stated fat value is for dry kernels, not a serving prepared with oil.
A good choice if: Preparing popcorn in a bag matters more to you than choosing the lowest-fat options among the products reviewed.
The trade-off: The salty examples from REWE and EDEKA already contain oil and also list salt.
A good choice if: You’re specifically looking for a sweet snack and its nutritional information suits your needs.
The trade-off: EDEKA’s cream caramel popcorn, which was reviewed, differs significantly from plain popcorn kernels in its fat, sugar and ingredients.
| Criterion | What to check when buying | Who it matters most to |
|---|---|---|
| Fat content | Compare the fat per 100 g and check whether oil is already included or will be added during preparation. | If I want to snack with less fat, the finished serving matters more to me than the word ‘popcorn’. For around 42% of consumers, fat content would be their top priority when buying. |
| Preparation | Check whether you’re buying dry kernels, a microwave bag or ready-made popcorn, and what preparation each requires. | If I want a snack that’s quick to prepare on a training day, I may be willing to compromise on fat or salt. Around 33% of consumers would put ease of preparation first. |
| Everyday training | Check the carbohydrate content and portion size, and plan drinks separately from your snack. | If I want to eat popcorn around longer runs, I don’t want to confuse it with the fuelling I’ve already tested. For around 25% of consumers, this distinction would be the priority. |
The type of product alone tells you little about its fat content. REWE lists 3.3 and 3.5 g of fat per 100 g for two varieties of popcorn kernels, compared with 16 g for a pre-oiled microwave product. A salty microwave product from EDEKA contains 21 g.
Compare the nutritional information per 100 g and read the ingredients for the specific variety.
If you add oil during preparation, the value on the pack for dry kernels no longer reflects the fat content of your finished popcorn.
Decide how you plan to prepare the kernels before you buy, and take account of any ingredients you add yourself.
According to its nutritional information, the cream caramel popcorn listed by EDEKA contains 25.9 g of fat and 51.7 g of sugar per 100 g. The ingredients also include milk products.
For sweet varieties, check the fat, sugar, ingredients and allergen information, especially if you need to avoid certain ingredients.
The fact that popcorn contains carbohydrates doesn’t tell you what to eat or how much to drink during a longer session. The German Nutrition Society points out that both too little and too much fluid can be harmful.
Test snacks and drinks in similar training sessions, and plan your fluid intake separately.
The products listed provide examples of popcorn kernels and pre-oiled microwave popcorn, with different nutritional values.
The examples listed include salty microwave popcorn and cream caramel popcorn.
Lidl explains how to prepare popcorn kernels in a microwave-safe container with a lid.
First compare the fat per 100 g, then check the ingredients. REWE lists 3.3 and 3.5 g of fat per 100 g for two varieties of dry popcorn kernels, while the pre-oiled microwave products reviewed from REWE and EDEKA contain 16 and 21 g respectively. If you’re using kernels, you’ll also need to consider whether you add oil during preparation.
Popcorn can’t be recommended across the board as fuelling for a long run. The German Nutrition Society describes carbohydrates as important for endurance sports nutrition; you should test during training whether a particular snack works for you during a session. Popcorn is no substitute for a drink, and planning your fluid intake is a separate consideration.
Yes. You can prepare them in a suitable microwave-safe container; Lidl recommends popcorn kernels and a microwave-safe container with a lid. Follow the instructions for the kernels and the container instead of using a cooking time or container size from another product.
Check the nutritional information per 100 g, the ingredients and, where relevant, the allergen information. This is particularly useful for pre-oiled or caramel varieties, as it helps you assess the fat, salt, sugar and ingredients in the specific pack.