Take Two: Popcorn & Pretzels

Although a snack-sized bag of pretzels and a single-serving bag of 94 percent fat-free microwave popcorn have about the same amount of protein and fat, the popcorn yields six satisfying cups, counts as three whole-grain servings, and provides five grams of fiber. Plus it has 50 fewer calories than pretzels and half the amount of sodium.

94 Percent Fat-Free Popcorn
(6 cups popped)
110 calories
2.5 grams fat
4 grams protein
5 grams fiber
410 milligrams sodium

Pretzels
(1.5 ounces)
167 calories
1.5 grams fat
3 grams protein
1 gram fiber
881 milligrams sodium