When it's not drenched in butter and salt, popcorn is surprisingly good for you. A generous three-cup serving has less than 100 calories, as much fiber as a cup of cooked brown rice, and more antioxidants than a day's worth of fruits or vegetables, according to recent research from the University of Scranton. Yum.

POP THIS WAY: Here's how three popcorn cooking methods compare:

Air Popper
How: Follow the machine's instructions.

Pro: No oil—and no added calories.

Con: A popper costs at least $15 and takes up cabinet space.

Microwave
How: Add 1 1/2 heaping tablespoons of kernels to a tempered-glass microwave-safe bowl with a vented lid. Cook on High for 2 to 3 minutes. The bowl will be hot, so use oven mitts. Makes about 3 cups popped popcorn.

Pro: Cleanup is minimal; you can cook, top, and serve your snack in the same bowl.

Con: Fluffiness of pieces depends on wattage.

Stovetop
How: Add a scant 2 teaspoons of peanut or canola oil to a heavy-bottomed pot over medium-high heat. When oil is hot, add 1 1/2 heaping tablespoons of kernels. Replace lid and gently shake pot to heat evenly. When popping slows after 2 to 3 minutes, turn off heat. Wait 30 seconds before removing lid to allow kernels to finish popping. Makes about 3 cups.

Pro: Popcorn is very crisp and has rich flavor.

Con: The oil adds about 70 calories.

6 DELICIOUS POPCORN RECIPES

With the kernel knowledge of how to pop corn, take this guilt-free snack to the next level by sprinkling on these health-boosting toppings for the perfect munchie treat.

1. Rosemary Parmesan Popcorn
In a small bowl, drizzle 3 cups popped popcorn with 1 teaspoon olive oil. Sprinkle with 1 teaspoon finely chopped fresh rosemary and 1 tablespoon grated Parmesan cheese, then toss well to coat evenly. Top with black pepper.

Per Serving: 160 cal, 7 g fat (1.5 g sat), 19 g carbs, 80 mg sodium, 4 g fiber, 5 g protein

2. Pina Colada Popcorn
Melt 1 teaspoon extra-virgin coconut oil over low heat in a small saute pan for about 15 seconds, or microwave on High in a small glass dish for 30 seconds. Place 3 cups popped popcorn in a small bowl and drizzle with oil. Sprinkle with 1 finely chopped ring of dried pineapple, 2 teaspoons sweetened coconut flakes, and 1/8 teaspoon salt, then toss well to coat evenly.

Per Serving: 220 cal, 7 g fat (5 g sat), 42 g carbs, 310 mg sodium, 4 g fiber, 3 g protein

3. Curry Chipotle Popcorn
In a small saute pan, heat 1 1/2 teaspoons canola oil, 1/2 teaspoon curry powder, 1/4 teaspoon ground chipotle or chili powder, and 1/8 teaspoon salt over a low flame and whisk gently for 1 to 2 minutes, until oil begins to bubble. Drizzle onto 3 cups popped popcorn in a small bowl, then toss well to coat evenly.

Per Serving: 160 cal, 8 g fat (0.5gsat), 20 g carbs, 290 mg sodium, 4 g fiber, 3 g protein

4. Lemon Dill
Place 3 cups popped popcorn in a small bowl and drizzle with 1 teaspoon olive oil. Sprinkle with 1 teaspoon oregano, 1/2 teaspoon each dill and lemon zest, and 1/8 teaspoon salt, then toss well to coat.

Per Serving: 140 cal, 6 g fat (1 g sat), 20 g carbs, 290 mg sodium, 4 g fiber, 3 g protein

5. Sugar 'n' Spice Popcorn
In a small bowl, drizzle 3 cups popped popcorn with 1 teaspoon flaxseed oil. Sprinkle with 1 teaspoon powdered sugar, 1/2 teaspoon cinnamon, 1/4 teaspoon ground nutmeg, and 1/8 teaspoon salt, then toss well to coat evenly.

Per Serving: 150 cal, 6 g fat (0.5 g sat), 23 g carbs, 290 mg sodium, 4 g fiber, 3 g protein

6. Cran-Chocolate Popcorn
In a small glass bowl, microwave 1 tablespoon dark chocolate chips until just beginning to melt (about 45 seconds). Mix well with a rubber spatula until chocolate is about three-quarters of the way melted; some lumps should remain. Put 3 cups popped popcorn in a medium bowl and top with melted chocolate. Sprinkle with 2 tablespoons dried cranberries and 1/8 teaspoon salt, then mix thoroughly. Place bowl in refrigerator for 10 minutes to harden chocolate.

Per Serving: 210 cal, 6 g fat (3 g sat), 38 g carbs, 290 mg sodium, 5 g fiber, 4 g protein

Each recipe serves one. Nutritional information based on air-popped popcorn.