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) |
| Glycemic load | 11 (medium) |
| Insulin index ⓘ https://ses.library.usyd.edu.au/handle/2123/11945 – 39 | 39 |
| Calories ⓘ Calories for selected serving | 387 kcal |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 63 grams |
| Default serving size ⓘ Serving sizes are mostly taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 1 oz (28.35 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) |
| Oxalates ⓘ https://www.hsph.harvard.edu/nutrition-questionnaire-service-center/nutrient-tables-download-page/ | 20 mg |
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.
Popcorn Glycemic load (GL)
Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin A:
588IU of 5,000IU
12%
Vitamin E:
0.87mg of 15mg
5.8%
Vitamin D:
0µg of 10µg
0%
Vitamin C:
0mg of 90mg
0%
Vitamin B1:
0.31mg of 1mg
26%
Vitamin B2:
0.25mg of 1mg
19%
Vitamin B3:
6.9mg of 16mg
43%
Vitamin B5:
1.5mg of 5mg
31%
Vitamin B6:
0.47mg of 1mg
36%
Folate:
93µg of 400µg
23%
Vitamin B12:
0µg of 2µg
0%
Choline:
64mg of 550mg
12%
Vitamin K:
3.6µg of 120µg
3%
Vitamin chart - relative view
Vitamin D
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 26%
12.9 g of 50 g
12.9 g (26% of DV )
Fats:
Daily Value: 7%
4.5 g of 65 g
4.5 g (7% of DV )
Carbs:
Daily Value: 26%
77.8 g of 300 g
77.8 g (26% of DV )
Water:
Daily Value: 0%
3.3 g of 2,000 g
3.3 g (0% of DV )
Other:
1.4 g
1.4 g
Protein quality breakdown
Tryptophan:
255mg of 280mg
91%
Threonine:
1356mg of 1,050mg
129%
Isoleucine:
1293mg of 1,400mg
92%
Leucine:
4419mg of 2,730mg
162%
Lysine:
1014mg of 2,100mg
48%
Methionine:
756mg of 1,050mg
72%
Phenylalanine:
1770mg of 1,750mg
101%
Valine:
1821mg of 1,820mg
100%
Histidine:
1101mg of 700mg
157%
Fat type information
Saturated Fat:
0.64 g
Monounsaturated Fat:
0.95 g
Polyunsaturated fat:
2.3 g
Carbohydrate type breakdown
Starch:
54 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:
15 g
Other:
62 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 | 13g | 31% | 37% |
4.6 times more than Broccoli
|
| Fats | 4.5g | 7% | 53% |
7.3 times less than Cheese
|
| Vitamin C | 0mg | 0% | 100% |
N/A
|
| Net carbs | 63g | N/A | 12% |
1.2 times more than Chocolate
|
| Carbs | 78g | 26% | 5% |
2.8 times more than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Magnesium | 144mg | 34% | 12% |
Equal to Almonds
|
| Calcium | 7mg | 1% | 85% |
17.9 times less than Milk
|
| Potassium | 329mg | 10% | 30% |
2.2 times more than Cucumber
|
| Iron | 3.2mg | 40% | 19% |
1.2 times more than Beef broiled
|
| Sugar | 0.87g | N/A | 67% |
10.3 times less than Coca-Cola
|
| Fiber | 15g | 58% | 9% |
6 times more than Orange
|
| Copper | 0.26mg | 29% | 27% |
1.8 times more than Shiitake
|
| Zinc | 3.1mg | 28% | 30% |
2 times less than Beef broiled
|
| Starch | 54g | 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 | 10µg | 1% | 51% | |
| Vitamin E | 0.29mg | 2% | 67% |
5 times less than Kiwi
|
| Manganese | 1.1mg | 48% | 31% | |
| Selenium | 0µg | 0% | 100% | |
| 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 | 2.3mg | 14% | 56% |
4.1 times less than Turkey meat
|
| Vitamin B5 | 0.51mg | 10% | 58% |
2.2 times less than Sunflower seeds
|
| 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 sprouts
|
| Choline | 21mg | 4% | 75% | |
| Saturated Fat | 0.64g | 3% | 67% |
9.3 times less than Beef broiled
|
| Monounsaturated Fat | 0.95g | N/A | 65% |
10.3 times less than Avocado
|
| Polyunsaturated fat | 2.3g | 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 broiled
|
| Isoleucine | 0.43mg | 0% | 76% |
2.1 times less than Salmon raw
|
| Leucine | 1.5mg | 0% | 66% |
1.7 times less than Tuna Bluefin
|
| 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*
7%
Total Fat
4.5g
2.9%
Saturated Fat 0.64g
0
Trans Fat
0g
0
Cholesterol 0mg
0.35%
Sodium 8mg
26%
Total Carbohydrate
78g
58%
Dietary Fiber
15g
Total Sugars 0g
Includes ? g Added Sugars
Protein
13g
Vitamin D
0mcg
0
Calcium
7mg
0.7%
Iron
3.2mg
40%
Potassium
329mg
9.7%
*
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
ⓘ
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
Low in Cholesterol
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans 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 Saturated Fats
ⓘ
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
Low in Sugars
Popcorn nutrition infographic
Infographic link
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.