- Most adults fall short on fiber, but fiber-rich snacks can help close the gap.
- Trader Joe’s Piquant Popcorn offers 3 grams of fiber and tastes great.
- Prioritize whole grains, nuts, fruits and vegetables to meet your fiber goals.
Eating enough fiber helps to lower your risk of chronic disease, yet fewer than 1 in 10 adults meet their daily fiber needs. One easy way to boost your fiber intake is through fiber-rich snacks—which can add up surprisingly fast.
If you love a good Trader Joe’s find, I’ve got a fiber-packed favorite for you: Trader Joe’s Piquant Popcorn. Seasoned with nutritional yeast, onion powder, garlic powder and salt, it’s a savory snack that works any time of day. With 3 grams of fiber per serving, this popcorn has earned a permanent spot in both my TJ’s cart and my heart.
Why Trader Joe’s Piquant Popcorn Is a Great Fiber-Rich Snack
Trader Joe’s. Getty Images. EatingWell design.
Before I dive into why I love this popcorn so much, it’s only right that I share its nutrition profile.
Here’s the nutritional information for a 2.5-cup (28-gram) serving of Trader Joe’s Piquant Popcorn:
- Calories: 140
- Fat: 7 g
- Saturated Fat: 0.5 g
- Carbohydrates: 15 g
- Fiber: 3 g
- Sugar: 0 g
- Protein: 4 g
- Sodium: 130 mg
- Cholesterol: 0 mg
It has a straightforward ingredient list, including popcorn, safflower oil, nutritional yeast, salt, onion powder and garlic powder. The popcorn provides all the fiber, while safflower oil adds heart-healthy unsaturated fats.
Read on for some other impressive benefits of Trader Joe’s Piquant Popcorn.
One Serving Has over 10% of the Daily Value of Fiber
Each 2.5-cup (28-gram) serving of Piquant Popcorn provides 3 grams of fiber—about 10% of the Daily Value. Popcorn is technically a whole grain, which explains its fiber content. The USDA recommends making at least half of your grains whole grains due to their higher fiber levels, and this snack can help you meet that goal.
I often snack on this popcorn in the evening when I’m craving something crunchy and salty. Plus, it’s an easy way to squeeze a few extra grams of fiber into my day.
It’s Low in Sodium and Saturated Fat
Many packaged popcorns are high in sodium and saturated fat due to ingredients like butter, coconut oil and cheese. This one skips all of those, using heart-healthy safflower oil and nutritional yeast for a savory, cheese flavor instead. As a result, each serving contains less than 1 gram of saturated fat and just 6% of the DV for sodium.
The Flavor Can’t Be Beat
As a savory popcorn lover, I’ve tried plenty of packaged popcorn, but this one always comes out on top. The nutritional yeast gives it a satisfying umami punch, while the onion and garlic add depth of flavor. For me, the combination of taste and nutrition is a true win-win. Even without the nutrition perks, I’d still choose to eat it for its delicious savory flavor.
I love it so much that when I don’t have it on hand, I try to re-create it at home with my air popper—sometimes successfully, sometimes not.
It’s Affordable
If you think healthy snacks have to be expensive, think again. Currently, a five-serving bag of this popcorn only costs $2.99. That’s less than most other packaged popcorn, and its nutrition profile is one of the best. I always grab at least two bags whenever I’m at Trader Joe’s so I don’t run out.
Other Tips to Meet Your Fiber Goals
To meet your fiber goals, it helps to spread your intake throughout the day. Here are a few easy ways to weave more fiber into your meals and snacks:
- Snack on Nuts. Nuts make for a convenient, heart-healthy snack thanks to their fiber and unsaturated fat content. In fact, ¼ cup of mixed nuts has about 3 grams of fiber—just like Piquant Popcorn.
- Choose Whole Grains. Swapping white bread for whole-wheat or sugary cereal for oats can add a few extra grams of fiber to your day with little effort.
- Add a Fruit or Vegetable to Each Meal. Fruits and vegetables are some of the best sources of fiber, yet most adults don’t eat enough of them. Aim to include at least one fruit or veggie with each meal or snack.
- Eat Plant Proteins. Edamame, lentils, beans, peas, chickpeas and nuts are all rich in fiber and protein. Incorporating them into meals and snacks helps you work toward both nutrition goals at once.
Our Expert Take
Eating enough fiber is crucial for supporting overall health, yet more than 90% of adults fall short of their fiber needs. Trader Joe’s Piquant Popcorn delivers 3 grams of fiber, a short list of wholesome ingredients and keeps saturated fat and sodium low. Plus, it tastes amazing. So next time you’re doing a Trader Joe’s run, be sure to pick up a bag (or two) of this delicious, nutritious snack.
