Popcorn and tomato: one has trials, the other has cohorts

We found no study that compares popcorn and tomatoes directly, so this page sets two very different foods side by side. Tomato has the stronger evidence. A meta-analysis of 21 intervention trials in adults found that tomato products lowered LDL cholesterol by 8.5 mg/dL (0.22 mmol/L) and improved flow-mediated dilation, a measure of how well blood vessels widen, by 2.53%. Those trials mixed different tomato products and lengths, and a separate analysis of 34 trials found no effect on blood lipids. In adults with overweight, a 2026 meta-analysis of 11 randomized trials, some using extracts, found tomato interventions reduced waist circumference by 0.45 in (95% CI 0.02 to 0.89; metric: 1.15 cm, 0.04 to 2.27), an interval that almost reaches zero, and body weight and BMI did not change consistently. For popcorn we found no randomized trial on health outcomes, only cohorts. Across three large US cohorts, eating popcorn once a day or more was linked to a hazard ratio of 1.08 for type 2 diabetes (95% CI 1.00 to 1.17), and the studies did not separate oil, butter and salt. The rate was not significantly raised below about one serving a day.

How much is actually in it

• Across 8 USDA samples of raw roma tomatoes, lycopene ranged from 1,827 to 4,345 micrograms per 3.5 oz (100 g), more than a twofold spread. — Tomato, roma, USDA Foundation Foods, 8 samples (n = 8 samples) Evidence E source
  Lycopene mean 2863 mcg/100 g, range 1827-4345, median 2803; grape tomatoes 4100 mcg/100 g (3 samples)
• UK food tables list salted retail popcorn at 470 calories, 9.3 g fiber and 730 mg sodium per 3.5 oz (100 g), and raw standard tomatoes at 14 calories and 22 mg vitamin C per 3.5 oz (100 g). — CoFID codes 17-692 (Popcorn, salted, retail) and 13-517 (Tomatoes, standard, raw) Evidence E source
  Popcorn: 470 calories, 23.5 g fat, 9.3 g AOAC fiber, 730 mg sodium. Tomato: 14 calories, 1.0 g fiber, 22 mg vitamin C, 349 mcg carotene

What a real portion looks like

• In a randomized trial with 158 moviegoers, people given popcorn in a 240 g container ate 45.3% more than those given a 120 g container, and 33.6% more even when the popcorn was 14 days stale. — 158 moviegoers in Philadelphia, mean age 28.7 (n = 158) Evidence B source
  +45.3% intake from large vs medium container with fresh popcorn; +33.6% with stale popcorn
• US survey data count 1 cup of popped popcorn as 14 g and a regular microwave bag as 85 g (about 440 calories), while a whole raw tomato is 125 g and about 25 calories. — FNDDS Popcorn, NFS (54403001) and Tomatoes, raw (2709719) Evidence E source
  Popcorn NFS 518 calories/100 g; 1 cup popped 14 g; microwave bag 85 g = 440 calories. Tomato 20 calories/100 g; whole 125 g = 25 calories

What your body absorbs

• In a randomized crossover trial in 10 healthy adults, adding 500 mg of calcium carbonate to a tomato paste meal cut lycopene bioavailability by 83%. — 10 healthy adults, single test meal with 19 mg lycopene from tomato paste (n = 10) Evidence B source
  Lycopene bioavailability -83% with 500 mg calcium carbonate
• In a randomized crossover trial in 11 healthy volunteers, 26 oz (750 g) of unheated tomato juice with 10% olive oil raised all plasma lycopene isomers, peaking at 24 hours, while juice without oil did not. — 11 healthy volunteers, single 26 oz (750 g) serving per 70 kg body weight (n = 11) Evidence B source
  All lycopene isomers rose significantly only with oil, maximum at 24 h; size not given in the abstract

What cooking and storage change

• A meta-analysis of popcorn lab tests put average acrylamide at 459.6 micrograms per kg, with microwaved popcorn lower than other methods and sweet popcorn higher. — Popcorn samples from 6 analytical studies (n = 6 studies) Evidence D source
  Mean acrylamide 459.6 ± 220.3 mcg/kg; microwave preparation lower, sweet popcorn higher
• USDA retention tables estimate that boiled or baked tomatoes keep about 70% of folate and 95% of vitamin C, with minerals fully retained. — Tomatoes, boiled/baked, USDA retention code 3751 Evidence E source
  Folate 70% retained, vitamin C 95%, thiamin 95%, minerals 100%

What it does to your health

• A meta-analysis of 21 intervention trials found that eating more tomato products lowered LDL cholesterol by 8.5 mg/dL (0.22 mmol/L) and improved flow-mediated dilation by 2.53% in adults. — Adults over 18 in 21 intervention trials of tomato products or lycopene (n = 21 trials) Evidence A source
  LDL-cholesterol -8.5 mg/dL (-0.22 mmol/L) (p = 0.006); FMD +2.53% (p = 0.01); IL-6 SMD -0.25 (p = 0.03)
• In a within-subject comparison of 35 normal-weight adults, 6 cups of popcorn (100 calories) left people less hungry than 1 cup of potato chips (150 calories), and total intake with the next meal was lower after popcorn. — 35 normal-weight non-smoking adults aged 20-50, four test conditions each (n = 35) Evidence C source
  Combined snack plus meal intake 739 calories after 6 cups popcorn vs 803 calories after potato chips (P < 0.01)
• Across three US cohorts, eating popcorn once a day or more was linked to a slightly higher rate of type 2 diabetes (HR 1.08), unlike most other whole grain foods. — 158,259 women and 36,525 men in NHS, NHS II and HPFS without diabetes, CVD or cancer at baseline (n = 194784) Evidence C source
  Type 2 diabetes HR 1.08 (95% CI 1.00 to 1.17) for 1 or more servings a day vs less than 1 a month; J-shaped, rise only above about one serving a day

Safety, limits and interactions

• Among 511 workers at a microwave popcorn plant exposed to diacetyl butter flavoring, deaths with COPD as a cause were about 4 times the expected number. — 511 current and former workers of a microwave popcorn company, mortality 2000-2011 (n = 511) Evidence C source
  All-cause SMR 0.86 (0.48-1.42); 'other COPD' SMR 4.10 (1.12-10.49)
• Three regular consumers of butter-flavored microwave popcorn had biopsy-confirmed bronchiolitis obliterans, and the authors say letting the bag cool before opening would remove the risk. — 3 consumers of butter-flavored microwave popcorn (n = 3) Evidence D source
  Estimated consumer exposures comparable to those that caused disease in workers

What people believe that the data does not support

• In 47,228 US men followed for 18 years, eating popcorn at least twice a week was linked to a lower, not higher, risk of diverticulitis compared with less than once a month. — 47,228 male health professionals aged 40-75, Health Professionals Follow-up Study, 1986-2004 (n = 47228) Evidence C source
  Diverticulitis HR 0.72 (95% CI 0.56-0.92) for popcorn at least twice per week vs less than once per month; no association with diverticular bleeding
• The EU refused to authorize the claim that tomato juice has a positive influence on blood sugar levels. — EU Register entry POL-HC-8038 Evidence E source
  Non-authorized

Who this works differently for

• In adults with overweight or obesity, a 2026 meta-analysis of 11 randomized trials found tomato-based interventions cut waist circumference by about 0.45 in (1.15 cm), with no consistent change in body weight or BMI. — Adults with mean BMI of 25 or more in 11 RCTs of tomatoes, tomato products or extracts (n = 11 RCTs) Evidence A source
  Waist circumference MD -0.45 in (95% CI -0.89 to -0.02; metric: -1.153 cm, -2.27 to -0.04); body weight and BMI not consistently changed
• In a review of 11,880 airway foreign bodies removed from children, popcorn made up 4% of food items in US cases. — Pediatric airway foreign body cases in 58 articles, 1968-2010 (n = 11880) Evidence C source
  Popcorn 4% of food-related foreign bodies in the US; nuts 41%

What is still unknown

• In the same US cohorts followed about 26 years, popcorn was the only whole grain food not linked to lower coronary heart disease risk (HR 1.08, 95% CI 0.96-1.22). — 74,244 NHS women, 91,430 NHS II women and 39,455 HPFS men without CVD or cancer at baseline (n = 205129) Evidence C source
  CHD HR 1.08 (0.96-1.22) for popcorn at 1 or more servings a day vs less than 1 a month

The bottom line

Popcorn portions grow with the container. In a randomized trial with 158 moviegoers in Philadelphia, one session each, people handed a 240 g container of free popcorn ate 45.3% more than those handed a 120 g one, and 33.6% more even when the popcorn was 14 days stale. In 35 normal-weight adults tested in a counterbalanced order that was not described as randomized, snack plus next meal came to 739 calories after 6 cups of popcorn (27 g, 100 calories) and 803 calories after 1 cup of potato chips (28 g, 150 calories). The worry that popcorn triggers diverticulitis was checked. In 47,228 US male health professionals followed for 18 years, eating popcorn at least twice a week was linked to a lower risk of diverticulitis (HR 0.72, 95% CI 0.56 to 0.92) than eating it less than once a month. There was no link to diverticular bleeding. These were men only, reporting their own diet. In the same kind of US cohorts, popcorn was the only whole grain food not linked to lower coronary heart disease (HR 1.08, 95% CI 0.96 to 1.22). Whether the toppings explain it has not been studied. Salted retail popcorn in UK tables has 470 calories, 23.5 g of fat, 9.3 g of fiber and 730 mg of sodium per 3.5 oz (100 g). In US survey data a cup of popped popcorn weighs 14 g and a regular microwave bag 85 g, about 440 calories, from a generic entry that includes oil and additives. A whole raw tomato is 125 g and about 25 calories. Lycopene in 8 USDA samples of raw roma tomatoes ran from 1,827 to 4,345 micrograms per 3.5 oz (100 g), a small sample that did not separate variety or ripeness. What you eat with tomato changes how much lycopene reaches the blood. In 10 healthy adults, a single tomato paste meal with 19 mg of lycopene delivered 83% less lycopene when 500 mg of calcium carbonate was taken with it as a supplement. In 11 healthy volunteers, 26 oz (750 g) of unheated tomato juice with 10% olive oil raised every plasma lycopene isomer, peaking at 24 hours, and juice without oil did not. The abstract does not give the size of the rise. USDA retention tables, built on group data from 1975, estimate that boiled or baked tomatoes keep about 95% of vitamin C and 70% of folate, with no figure for lycopene. The EU refused the claim that tomato juice has a positive influence on blood sugar. A refusal means the evidence submitted fell short, and it does not prove the juice has no effect. The cautions sit with popcorn. A meta-analysis of 6 laboratory studies put average acrylamide in popcorn at 459.6 micrograms per kg, lower in microwaved popcorn and higher in sweet popcorn, a concentration in the food with no human outcome measured. Among 511 workers at a microwave popcorn plant, deaths with COPD listed as a cause were about 4 times the expected number (SMR 4.10, 95% CI 1.12 to 10.49), based on 4 deaths among people breathing diacetyl flavoring at work. Three regular eaters of butter-flavored microwave popcorn had biopsy-confirmed bronchiolitis obliterans, with exposure estimated rather than measured, and the authors say letting the bag cool before opening would remove the risk. In a review of 11,880 airway foreign bodies removed from children, popcorn made up 4% of food items in US cases and nuts 41%. We have no card on medicines, pregnancy or allergy for either food.

Sources

1. pctm-r8-15 · Food composition data
   Tomato, roma: Lycopene 2863.0 UG, range 1827.0-4345.0 (median 2803.0), 8 samples; Tomatoes, grape, raw: Lycopene 4100.0 UG, range 3860.0-4240.0, 3 samples
   USDA FoodData Central, Foundation Foods, release 2026-04-30 · checked 2026-09-28
2. pctm-r8-18 · Food composition table
   Popcorn, salted, retail (17-692): Energy (kcal) 470; Fat (g) 23.5; AOAC fibre (g) 9.3; Sodium (mg) 730. Tomatoes, standard, raw (13-517): Energy (kcal) 14; AOAC fibre (g) 1.0; Vitamin C (mg) 22; Carotene (µg) 349
   CoFID 2021, Public Health England (OGL v3.0), codes 17-692 and 13-517 · checked 2026-09-28
3. pctm-r8-05 · Randomized trial
   In a 2 x 2 between-subjects design, 158 moviegoers in Philadelphia (57.6% male; 28.7 years) were randomly given a medium (120 g) or a large (240 g) container of free popcorn that was either fresh or stale (14 days old). ... Moviegoers who were given fresh popcorn ate 45.3% more popcorn when it was given to them in large containers. This container-size influence is so powerful that even when the popcorn was disliked, people still ate 33.6% more popcorn when eating from a large container than from a medium-size container.
   J Nutr Educ Behav, 2005 · checked 2026-09-28
4. pctm-r8-17 · Food and portion database
   Popcorn, NFS (2708216): Energy 518 KCAL per 100 g; 1 cup, popped 14 g; 1 regular microwave bag 85 g 440.3 KCAL. Tomatoes, raw (2709719): Energy 20 KCAL per 100 g; 1 whole 125 g 25.0 KCAL
   USDA FNDDS 2021-2023, food codes 54403001 and tomatoes raw (fdc 2709719) · checked 2026-09-28
5. pctm-r8-03 · Randomized crossover trial
   First, in a randomised, two-way cross-over study, ten healthy adults consumed either a test meal that provided 19-mg (all-E)-LYC from tomato paste or the same meal plus 500-mg calcium carbonate as a supplement. ... LYC bioavailability was diminished by 83 % following the addition of Ca in the test meal.
   Br J Nutr, 2016 · checked 2026-09-28
6. pctm-r8-04 · Randomized crossover trial
   In a randomized, controlled, crossover feeding trial, eleven healthy volunteers were assigned to receive a single ingestion of 750g of tomato juice (TJ) containing 10% of refined olive oil/70kg body weight (BW) and 750g of TJ without oil/70kg BW on two different days. All lycopene isomers increased significantly in subjects consuming TJ with oil, reaching the maximum concentration at 24h.
   Food Chem, 2015 · checked 2026-09-28
7. pctm-r8-10 · Meta-analysis of food analyses
   After initial screening and full text evaluation, 8 articles were selected for systematic review and 6 articles for meta-analysis. ... Microwaved corn contains lower amounts of acrylamide than other methods of preparation. ... It was found that sweet popcorn contains higher amounts of acrylamide. The overall value of acrylamide concentration in popcorns was calculated to be 459.6 ± 220.3 μg/kg.
   Rev Environ Health, 2023 · checked 2026-09-28
8. pctm-r8-16 · Retention factor table
   TOMATOES,BOILED/BAKED (USDA-RETN-R6:3751): folate_total_ug 70%; vitamin_c_mg 95%; thiamin_mg 95%; potassium_mg 100%
   USDA Table of Nutrient Retention Factors, Release 6 (2007), code 3751 · checked 2026-09-28
9. pctm-r8-01 · Meta-analysis of intervention trials
   Out of 1189 publications identified, 21 fulfilled inclusion criteria and were meta-analysed. Overall, interventions supplementing tomato were associated with significant reductions in LDL-cholesterol (-0.22 mmol/L; p = 0.006), IL-6 (standardised mean difference -0.25; p = 0.03), and improvements in FMD (2.53%; p = 0.01); while lycopene supplementation reduced systolic-BP (-5.66 mmHg; p = 0.002).
   Atherosclerosis, 2017 · checked 2026-09-28
10. pctm-r8-06 · Crossover feeding study
    Using a counterbalanced within-subject design, 35 normal weight non-smoking participants (17 men, 18 women) ages 20-50 years (mean age 33 ± 11, BMI 23 ± 2 kg/m²) consumed four conditions each: 200 mL of water (control), one cup (4 g, 15 kcal) popcorn, 6 cups (27 g, 100 kcal) popcorn, and one cup (28 g, 150 kcal) potato chips, each with 200 mL water. ... Combined energy intake was significantly greater (P < 0.01) during the potato chips condition (803 ± 277 kcal) compared to control (716 ± 279 kcal) or popcorn conditions (698 ± 286 kcal for one cup and 739 ± 294 kcal for six cups).
    Nutr J, 2012 · checked 2026-09-28
11. pctm-r8-08 · Prospective cohorts
    For individual whole grain foods, pooled hazard ratios (95% confidence intervals) for type 2 diabetes in participants consuming one or more servings a day compared with those consuming less than one serving a month were 0.81 (0.77 to 0.86) for whole grain cold breakfast cereal, 0.79 (0.75 to 0.83) for dark bread, and 1.08 (1.00 to 1.17) for popcorn. ... For consumption of popcorn, a J shaped association was found where the rate of type 2 diabetes was not significantly raised until consumption exceeded about one serving a day.
    BMJ, 2020 · checked 2026-09-28
12. pctm-r8-11 · Occupational cohort
    We identified 15 deaths among 511 workers. Based on U.S. population estimates, 17.39 deaths were expected among these workers (SMR = 0.86; CI:0.48-1.42). ... Four deaths among production and flavor mixing workers were documented to have a multiple cause of 'other COPD' (J44), while 0.98 'other COPD'-associated deaths were expected (SMR = 4.10; CI:1.12-10.49).
    PLoS One, 2013 · checked 2026-09-28
13. pctm-r8-12 · Case series
    We present a case series of three BFMP consumers with biopsy-confirmed BO. ... These consumer cases' exposure levels are comparable to those that caused disease in workers. ... Simple consumer practices such as cooling the popcorn bag would eliminate the risk of severe lung disease.
    Int J Occup Environ Health, 2012 · checked 2026-09-28
14. pctm-r8-07 · Prospective cohort
    After these baseline exclusions, the study cohort consisted of 47,228 men who were followed from 1986 to 2004. ... After adjustment for other known and potential risk factors for diverticular complications, the multivariable HRs for men with the highest intake of each food (at least twice per week) compared to men with the lowest intake (less than once per month) were 0.80 (95% CI 0.63-1.01; P for trend 0.04) for nuts, and 0.72 (95% CI 0.56-0.92; P for trend 0.007) for popcorn. ... Data from this large prospective cohort of men followed for 18 years indicate that frequent nut, corn and popcorn consumption are not associated with an increased risk of diverticular complications.
    JAMA, 2008 · checked 2026-09-28
15. pctm-r8-14 · EU claims register
    POL-HC-8038 Tomato juice Tomato juice has a positive Influence on blood sugar level Non-authorised
    EU Register on nutrition and health claims, claim POL-HC-8038, snapshot 2026-09-21 · checked 2026-09-28
16. pctm-r8-02 · Meta-analysis of RCTs
    Forty-seven studies met the inclusion criteria: 11 clinical trials (RCTs), 5 epidemiological studies, and 31 preclinical studies. In the RCTs, tomato-based interventions produced a small but significant reduction in waist circumference (MD: -1.153 cm, 95% CI: -2.27 to -0.04, p = 0.0432), with no consistent effects on body weight or BMI.
    Food Funct, 2026 · checked 2026-09-28
17. pctm-r8-13 · Retrospective case review
    11,880 FBs were analyzed (1934 from the US and 9946 international, p<0.0001). ... In this category, most common in the US were: nuts (41%, 44% of which were peanuts), seeds (8%, 19% of which were sunflower seeds), vegetables (5%, 41.7% of which were carrots), popcorn (4%), and bones (2%).
    Int J Pediatr Otorhinolaryngol, 2011 · checked 2026-09-28
18. pctm-r8-09 · Prospective cohorts
    Comparing participants consuming ≥1 serving/day with those consuming < 1 serving/month, the multivariable-adjusted pooled HRs (95% CIs) of CHD were 0.83 (0.78-0.89) for whole grain cold breakfast cereal, 0.92 (0.86-0.99) for dark bread, and 1.08 (0.96-1.22) for popcorn. ... These data suggest that higher consumption of total whole grains, as well as individual whole grain foods except popcorn, were significantly associated with lower CHD risk.
    BMC Med, 2022 · checked 2026-09-28