Compare popcorn & pretzels

Research · Popcorn & pretzels

What our research found about popcorn & pretzels

Popcorn is a whole grain, and plain air-popped popcorn is the simplest snack on the shelf. Bagged popcorn adds oil and salt, and flavored versions add cheese powders, sweeteners and seasonings. The oil named on the label (avocado, sunflower, coconut or olive in many premium bags) is the main difference between brands.

Pretzels are usually refined wheat and salt, with filled pretzels adding nut butter and sweeteners. Gluten-free pretzels use other flours and starches. Compare sodium and fat per ounce, since light snacks are easy to overeat.

Products

313 brands

Full labels recorded

516% of the shelf

Maker says organic

9maker’s claim

List an added sweetener

1of 5 labels

List a seed oil

3of 5 labels

Typical label length

4ingredients (median)

Counts use complete, current ingredient labels only. Records without a published label stay unknown and are never counted as clean.

What to compare

• Oil type. The list names the popping or coating oil.
• Sodium per ounce. Compare per 28 g, not per bag.
• Whole grain. Popcorn counts as a whole grain; pretzels are usually refined unless noted.
• Fillings and flavors. Filled pretzels and flavored popcorn add sugar, nut butter and seasonings.

References

1. Whole Grain Stamp and whole-grain labeling Whole Grains Council
2. Whole grains Harvard T.H. Chan School of Public Health
3. Sodium in your diet U.S. Food and Drug Administration
4. Types of fat Harvard T.H. Chan School of Public Health