Know what’s on your plate
Popcorn
Calories & nutrition facts
air-popped
Nutrition facts
Per 100 g% DV- Calories 387 kcal —
- Protein 13 g 26%
- Carbohydrate 63 g 23%
- Fat 4.5 g 6%
- Saturated fat 0.6 g 3%
- Fibre 15 g 52%
- Sugars 0.9 g —
- Sodium 8 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 10 µg 1%
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.29 mg 2%
- Vitamin K 1.2 µg 1%
- Thiamin (B1) 0.1 mg 9%
- Riboflavin (B2) 0.08 mg 6%
- Niacin (B3) 2.3 mg 14%
- Pantothenic acid (B5) 0.51 mg 10%
- Vitamin B6 0.16 mg 9%
- Folate (B9) 31 µg 8%
- Vitamin B12 0 µg 0%
- Choline 21.2 mg 4%
Minerals
- Calcium 7 mg 1%
- Iron 3.2 mg 18%
- Magnesium 144 mg 34%
- Phosphorus 358 mg 29%
- Potassium 329 mg 7%
- Zinc 3.1 mg 28%
- Copper 0.26 mg 29%
- Manganese 1.1 mg 48%
- Selenium 0 µg 0%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 387 | 13 g | 63 g | 4.5 g |
| 1 × cup | 8 g | 31 | 1 g | 5.1 g | 0.4 g |
| 1 × oz | 28.4 g | 110 | 3.7 g | 18 g | 1.3 g |
| 2 × cup | 16 g | 62 | 2.1 g | 10 g | 0.7 g |
| ½ × cup | 4 g | 15 | 0.5 g | 2.5 g | 0.2 g |
| 3 × cup | 24 g | 93 | 3.1 g | 15 g | 1.1 g |
| 4 × cup | 32 g | 124 | 4.1 g | 20 g | 1.5 g |
Similar foods
- Microwave popcornlow fat424 kcal / 100 g
- White popcornoil-popped, salt added500 kcal / 100 g
- Caramel popcornsugar syrup, fat free381 kcal / 100 g
- Cheese popcorncheese-flavor526 kcal / 100 g
- Popcorn cakesnacks384 kcal / 100 g
- Pop corn without oil341 kcal / 100 g
- Pop-corn or air-popped maize without oil unsalted419 kcal / 100 g
- Sweet popcornpopped without oil389 kcal / 100 g
- Unpopped popcorn kernels375 kcal / 100 g
- Caramel-coated popcornsnacks, without peanuts431 kcal / 100 g
Questions about Popcorn
How much popcorn is a sensible portion?
A small bowl made from about 20–30 g of popped popcorn kernels is a practical snack portion. Plain popcorn provides 15 g of fibre per 100 g, but butter, oil, sugar or cheese add to the energy and salt.
How do you make popcorn on the hob without burning it?
Warm a thin layer of oil in a large, heavy-based pan over medium heat and add a few test kernels. When they pop, add the rest in a single layer, cover, and shake the pan occasionally; take it off the heat when pops are a couple of seconds apart.
Can you make popcorn in the microwave without a packet?
Put a small handful of kernels in a large microwave-safe bowl and cover it with a vented lid or an inverted plate. Microwave on high until the pops slow to a couple of seconds apart, then wait briefly before uncovering because trapped steam can burn you.
How should you store popcorn kernels and popped popcorn?
Keep unpopped kernels in an airtight container in a cool, dry cupboard; moisture can stop them popping well. Store popped popcorn airtight once completely cool, and eat it soon for the best crunch.
What can you put on popcorn besides butter?
Toss it while warm with a little oil so seasonings stick: try smoked paprika, chilli, curry powder, nutritional yeast, or cinnamon and sugar. For a savoury snack, it also works well alongside roasted nuts or seeds.
Is popcorn a whole grain, and how does it pop?
Yes: popcorn is a whole grain, and the hard kernel’s small amount of water turns to steam when heated. Pressure builds beneath the hull until the starchy inside bursts out and cools into the familiar fluffy shape.
Is popcorn more nutritious than a popcorn cake?
Plain popcorn has 15 g of fibre per 100 g, compared with 2.9 g in a popcorn cake; a popcorn cake has 77.2 g of carbohydrate per 100 g, against 63 g in popcorn. They are different snacks, and toppings or added ingredients can change the comparison.
Can young children eat popcorn?
Whole popcorn kernels and fluffy popped pieces can be a choking risk for young children, so avoid serving them to children under four. For older children, supervise them while eating and make sure they are seated rather than running around.
Source: USDA FoodData Central 167959 · per 100 g · carbohydrate per EU label, fibre excluded
