Popcorn nutrition: calories, carbs, GI, protein, fiber, fats
Snacks, popcorn, air-popped
Top nutrition facts for Popcorn
| Calories ⓘ Calories for selected serving | 31 kcal |
|
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://pubmed.ncbi.nlm.nih.gov/9356547/ - 54 | 54 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 5 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/ | 2 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)
| Calories for different serving sizes of popcorn | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 387 | |
| Calories in 1 cup | 31 | 8 g |
| Calories in 1 oz | 110 | 28.35 g |
| Calories for different varieties of popcorn | Calories | Weight |
|---|---|---|
| Snacks, popcorn, air-popped (this food) | 387 | 100 g |
| Snacks, popcorn, air-popped (Unsalted) | 382 | 100 g |
| Snacks, popcorn, cakes | 384 | 100 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:
2.4µg of 900µg
0.27%
Vitamin E:
0.07mg of 15mg
0.46%
Vitamin D:
0µg of 20µg
0%
Vitamin C:
0mg of 90mg
0%
Vitamin B1:
0.02mg of 1mg
2.1%
Vitamin B2:
0.02mg of 1mg
1.5%
Vitamin B3:
0.55mg of 16mg
3.5%
Vitamin B5:
0.12mg of 5mg
2.4%
Vitamin B6:
0.04mg of 1mg
2.9%
Folate:
7.4µg of 400µg
1.9%
Vitamin B12:
0µg of 2µg
0%
Choline:
5.1mg of 550mg
0.93%
Vitamin K:
0.29µg of 120µg
0.24%
Vitamin chart - relative view
Macronutrients chart
Protein:
Daily Value: 2%
1 g of 50 g
1 g (2% of DV )
Fats:
Daily Value: 1%
0.4 g of 65 g
0.4 g (1% of DV )
Carbs:
Daily Value: 2%
6.2 g of 300 g
6.2 g (2% of DV )
Water:
Daily Value: 0%
0.3 g of 2,000 g
0.3 g (0% of DV )
Other:
0.1 g
0.1 g
Protein quality breakdown
Tryptophan:
20mg of 280mg
7.3%
Threonine:
108mg of 1,050mg
10%
Isoleucine:
103mg of 1,400mg
7.4%
Leucine:
354mg of 2,730mg
13%
Lysine:
81mg of 2,100mg
3.9%
Methionine:
60mg of 1,050mg
5.8%
Phenylalanine:
142mg of 1,750mg
8.1%
Valine:
146mg of 1,820mg
8%
Histidine:
88mg of 700mg
13%
Fat type information
Saturated fat:
0.05 g
Monounsaturated fat:
0.08 g
Polyunsaturated fat:
0.19 g
Carbohydrate type breakdown
Starch:
4.4 g
Sucrose:
0.06 g
Glucose:
0.01 g
Fructose:
0.01 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Fiber content ratio for Popcorn
Sugar:
0.07 g
Fiber:
1.2 g
Other:
5 g
All nutrients for Popcorn per selected serving size (1 cup - 8g)
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Vitamin A | 0.8µg | 0% | 51% | |
| Calories | 31kcal | 2% | 16% |
8.2 times more than Orange
|
| Protein | 1g | 2% | 37% |
4.6 times more than Broccoli
|
| Fats | 0.36g | 1% | 53% |
7.3 times less than Cheese
|
| Vitamin C | 0mg | 0% | 100% |
N/A
|
| Net carbs | 5.1g | N/A | 12% |
1.2 times more than Chocolate
|
| Carbs | 6.2g | 2% | 5% |
2.8 times more than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Magnesium | 12mg | 3% | 12% |
Equal to Almonds
|
| Calcium | 0.56mg | 0% | 85% |
17.9 times less than Milk
|
| Potassium | 26mg | 1% | 30% |
2.2 times more than Cucumber
|
| Iron | 0.26mg | 3% | 19% |
1.2 times more than Beef broiled
|
| Sugar | 0.07g | N/A | 67% |
10.3 times less than Coca-Cola
|
| Fiber | 1.2g | 5% | 9% |
6 times more than Orange
|
| Copper | 0.02mg | 2% | 27% |
1.8 times more than Shiitake
|
| Zinc | 0.25mg | 2% | 30% |
2 times less than Beef broiled
|
| Starch | 4.4g | 2% | 88% |
3.6 times more than Potato
|
| Phosphorus | 29mg | 4% | 13% |
2 times more than Chicken meat
|
| Sodium | 0.64mg | 0% | 87% |
61.3 times less than White bread
|
| Vitamin E | 0.02mg | 0% | 67% |
5 times less than Kiwi
|
| Manganese | 0.09mg | 4% | 31% | |
| Selenium | 0µg | 0% | 100% | |
| Vitamin B1 | 0.01mg | 1% | 47% |
2.6 times less than Pea raw
|
| Vitamin B2 | 0.01mg | 1% | 72% |
1.6 times less than Avocado
|
| Vitamin B3 | 0.18mg | 1% | 56% |
4.1 times less than Turkey meat
|
| Vitamin B5 | 0.04mg | 1% | 58% |
2.2 times less than Sunflower seeds
|
| Vitamin B6 | 0.01mg | 1% | 54% |
1.3 times more than Oats
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 0.1µg | 0% | 76% |
84.7 times less than Broccoli
|
| Folate | 2.5µg | 1% | 41% |
2 times less than Brussels sprouts
|
| Choline | 1.7mg | 0% | 75% | |
| Saturated fat | 0.05g | 0% | 67% |
9.3 times less than Beef broiled
|
| Monounsaturated fat | 0.08g | N/A | 65% |
10.3 times less than Avocado
|
| Polyunsaturated fat | 0.19g | N/A | 29% |
20.4 times less than Walnut
|
| Tryptophan | 0.01mg | 0% | 80% |
3.6 times less than Chicken meat
|
| Threonine | 0.04mg | 0% | 74% |
1.6 times less than Beef broiled
|
| Isoleucine | 0.03mg | 0% | 76% |
2.1 times less than Salmon raw
|
| Leucine | 0.12mg | 0% | 66% |
1.7 times less than Tuna Bluefin
|
| Lysine | 0.03mg | 0% | 79% |
1.3 times less than Tofu
|
| Methionine | 0.02mg | 0% | 73% |
2.6 times more than Quinoa
|
| Phenylalanine | 0.05mg | 0% | 72% |
1.1 times less than Egg
|
| Valine | 0.05mg | 0% | 74% |
3.3 times less than Soybean raw
|
| Histidine | 0.03mg | 0% | 72% |
2 times less than Turkey meat
|
| Fructose | 0.01g | 0% | 93% |
84.3 times less than Apple
|
| Caffeine | 0mg | 0% | 100% | |
| 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 31
% Daily Value*
0.56%
Total Fat
0.36g
0.23%
Saturated Fat 0.05g
0
Trans Fat
0g
0
Cholesterol 0mg
0.03%
Sodium 0.64mg
2.1%
Total Carbohydrate
6.2g
4.6%
Dietary Fiber
1.2g
Total Sugars 0g
Includes ? g Added Sugars
Protein
1g
Vitamin D
0mcg
0
Calcium
0.56mg
0.06%
Iron
0.26mg
3.2%
Potassium
26mg
0.77%
*
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.