Popcorn nutrition: calories, carbs, GI, protein, fiber, fats
Snacks, popcorn, air-popped
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Popcorn
|
Glycemic index ⓘ
Source: The mean GI of 5 different popcorns. https://www.sciencedirect.com/science/article/pii/S0002916522004944
Check out our Glycemic index chart page for the full list.
|
62 (medium) |
| Calories ⓘ Calories per 100-gram serving | 387 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 63.28 grams |
| Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | 8.8 (acidic) |
Carbs ⓘHigher in Carbs content than 95% of foods
Fiber ⓘHigher in Fiber content than 91% of foods
Net carbs ⓘHigher in Net carbs content than 88% of foods
Magnesium ⓘHigher in Magnesium content than 88% of foods
Phosphorus ⓘHigher in Phosphorus content than 87% of foods
Popcorn calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 387 | |
| Calories in 1 cup | 31 | 8 g |
| Calories in 1 oz | 110 | 28.35 g |
Popcorn Glycemic index (GI)
Source:
The mean GI of 5 different popcorns. https://www.sciencedirect.com/science/article/pii/S0002916522004944
Check out our Glycemic index chart page for the full list.
Mineral coverage chart
Calcium:
7 mg of 1,000 mg
1%
Iron:
3.19 mg of 8 mg
40%
Magnesium:
144 mg of 420 mg
34%
Phosphorus:
358 mg of 700 mg
51%
Potassium:
329 mg of 3,400 mg
10%
Sodium:
8 mg of 2,300 mg
0%
Zinc:
3.08 mg of 11 mg
28%
Copper:
0.262 mg of 1 mg
29%
Manganese:
1.113 mg of 2 mg
48%
Selenium:
0 µg of 55 µg
0%
Choline:
21.2 mg of 550 mg
4%
Mineral chart - relative view
Magnesium
144 mg
TOP 12%
Phosphorus
358 mg
TOP 13%
Iron
3.19 mg
TOP 19%
Copper
0.262 mg
TOP 27%
Zinc
3.08 mg
TOP 30%
Potassium
329 mg
TOP 30%
Manganese
1.113 mg
TOP 31%
Choline
21.2 mg
TOP 75%
Calcium
7 mg
TOP 85%
Sodium
8 mg
TOP 87%
Selenium
0 µg
TOP 100%
Vitamin coverage chart
Vitamin A:
196 IU of 5,000 IU
4%
Vitamin E :
0.29 mg of 15 mg
2%
Vitamin D:
0 µg of 10 µg
0%
Vitamin C:
0 mg of 90 mg
0%
Vitamin B1:
0.104 mg of 1 mg
9%
Vitamin B2:
0.083 mg of 1 mg
6%
Vitamin B3:
2.308 mg of 16 mg
14%
Vitamin B5:
0.51 mg of 5 mg
10%
Vitamin B6:
0.157 mg of 1 mg
12%
Folate:
31 µg of 400 µg
8%
Vitamin B12:
0 µg of 2 µg
0%
Vitamin K:
1.2 µg of 120 µg
1%
Vitamin chart - relative view
Vitamin A
196 IU
TOP 35%
Folate
31 µg
TOP 41%
Vitamin B1
0.104 mg
TOP 47%
Vitamin B6
0.157 mg
TOP 54%
Vitamin B3
2.308 mg
TOP 56%
Vitamin B5
0.51 mg
TOP 58%
Vitamin E
0.29 mg
TOP 67%
Vitamin B2
0.083 mg
TOP 72%
Vitamin K
1.2 µg
TOP 76%
Vitamin C
0 mg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 26%
12.94 g of 50 g
26%
Fats:
Daily Value: 7%
4.54 g of 65 g
7%
Carbs:
Daily Value: 26%
77.78 g of 300 g
26%
Water:
Daily Value: 0%
3.32 g of 2,000 g
0%
Other:
1.42 g
Protein quality breakdown
Tryptophan:
85 mg of 280 mg
30%
Threonine:
452 mg of 1,050 mg
43%
Isoleucine:
431 mg of 1,400 mg
31%
Leucine:
1473 mg of 2,730 mg
54%
Lysine:
338 mg of 2,100 mg
16%
Methionine:
252 mg of 1,050 mg
24%
Phenylalanine:
590 mg of 1,750 mg
34%
Valine:
607 mg of 1,820 mg
33%
Histidine:
367 mg of 700 mg
52%
Fat type information
Saturated Fat:
0.637 g
Monounsaturated Fat:
0.95 g
Polyunsaturated fat:
2.318 g
Carbohydrate type breakdown
Starch:
54.4 g
Sucrose:
0.72 g
Glucose:
0.07 g
Fructose:
0.07 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Fiber content ratio for Popcorn
Sugar:
0.87 g
Fiber:
14.5 g
Other:
62.41 g
All nutrients for Popcorn per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 387kcal | 19% | 16% |
8.2 times more than Orange
|
| Protein | 12.94g | 31% | 37% |
4.6 times more than Broccoli
|
| Fats | 4.54g | 7% | 53% |
7.3 times less than Cheddar Cheese
|
| Vitamin C | 0mg | 0% | 100% |
N/A
|
| Net carbs | 63.28g | N/A | 12% |
1.2 times more than Chocolate
|
| Carbs | 77.78g | 26% | 5% |
2.8 times more than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 3.19mg | 40% | 19% |
1.2 times more than Beef
|
| Calcium | 7mg | 1% | 85% |
17.9 times less than Milk
|
| Potassium | 329mg | 10% | 30% |
2.2 times more than Cucumber
|
| Magnesium | 144mg | 34% | 12% |
Equal to Almond
|
| Sugar | 0.87g | N/A | 67% |
10.3 times less than Coca-Cola
|
| Fiber | 14.5g | 58% | 9% |
6 times more than Orange
|
| Copper | 0.26mg | 29% | 27% |
1.8 times more than Shiitake
|
| Zinc | 3.08mg | 28% | 30% |
2 times less than Beef
|
| Starch | 54.4g | 22% | 88% |
3.6 times more than Potato
|
| Phosphorus | 358mg | 51% | 13% |
2 times more than Chicken meat
|
| Sodium | 8mg | 0% | 87% |
61.3 times less than White Bread
|
| Vitamin A | 196IU | 4% | 35% |
85.2 times less than Carrot
|
| Vitamin A RAE | 10µg | 1% | 51% | |
| Vitamin E | 0.29mg | 2% | 67% |
5 times less than Kiwifruit
|
| Selenium | 0µg | 0% | 100% | |
| Manganese | 1.11mg | 48% | 31% | |
| Vitamin B1 | 0.1mg | 9% | 47% |
2.6 times less than Pea raw
|
| Vitamin B2 | 0.08mg | 6% | 72% |
1.6 times less than Avocado
|
| Vitamin B3 | 2.31mg | 14% | 56% |
4.1 times less than Turkey meat
|
| Vitamin B5 | 0.51mg | 10% | 58% |
2.2 times less than Sunflower seed
|
| Vitamin B6 | 0.16mg | 12% | 54% |
1.3 times more than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 1.2µg | 1% | 76% |
84.7 times less than Broccoli
|
| Folate | 31µg | 8% | 41% |
2 times less than Brussels sprout
|
| Saturated Fat | 0.64g | 3% | 67% |
9.3 times less than Beef
|
| Monounsaturated Fat | 0.95g | N/A | 65% |
10.3 times less than Avocado
|
| Polyunsaturated fat | 2.32g | N/A | 29% |
20.4 times less than Walnut
|
| Tryptophan | 0.09mg | 0% | 80% |
3.6 times less than Chicken meat
|
| Threonine | 0.45mg | 0% | 74% |
1.6 times less than Beef
|
| Isoleucine | 0.43mg | 0% | 76% |
2.1 times less than Salmon raw
|
| Leucine | 1.47mg | 0% | 66% |
1.7 times less than Tuna
|
| Lysine | 0.34mg | 0% | 79% |
1.3 times less than Tofu
|
| Methionine | 0.25mg | 0% | 73% |
2.6 times more than Quinoa
|
| Phenylalanine | 0.59mg | 0% | 72% |
1.1 times less than Egg
|
| Valine | 0.61mg | 0% | 74% |
3.3 times less than Soybean raw
|
| Histidine | 0.37mg | 0% | 72% |
2 times less than Turkey meat
|
| Fructose | 0.07g | 0% | 93% |
84.3 times less than Apple
|
| Omega-3 - EPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
| Omega-6 - Gamma-linoleic acid | 0g | N/A | 100% | |
| Omega-6 - Eicosadienoic acid | 0g | N/A | 100% |
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 387
% Daily Value*
8%
Total Fat
5g
5%
Saturated Fat 1g
0%
Cholesterol 0mg
0%
Sodium 8mg
26%
Total Carbohydrate
78g
60%
Dietary Fiber
15g
Total Sugars g
Includes ? g Added Sugars
Protein
13g
Vitamin D
0mcg
0%
Calcium
7mg
1%
Iron
3mg
38%
Potassium
329mg
10%
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health checks
Low in Cholesterol
ⓘ
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sugars
ⓘ
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Popcorn nutrition infographic
Infographic link
References
The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.