Popcorn kernels

Snack

Item Rating: 82/100

1 serving (30 grams) contains 112 calories, 3.3 grams of protein, 1.3 grams of fat, and 22.2 grams of carbohydrates.

Nutrition Information

1 cup (150g)

Calories		562.5
% Daily Value*
Total Fat		6.5 g	8%
	Saturated Fat	0.9 g	4%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		10.5 mg	0%
Total Carbohydrates		111 g	40%
	Dietary Fiber	19.5 g	69%
	Sugars	1.4 g
protein		16.5 g	33%
Vitamin D		0 mcg	0%
Calcium		10.5 mg	0%
Iron		4.0 mg	22%
Potassium		411 mg	8%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 58 cal (10.3%)

Protein: 66 cal (11.6%)

Carbs: 444 cal (78.1%)

About Popcorn kernels

Popcorn kernels are the seeds of a specific type of maize (Zea mays everta) that, when heated, expand and 'pop' into a fluffy, edible snack. Cultivated since ancient times, popcorn has its roots in the Americas and was a vital food source for Indigenous peoples. In its plain, air-popped form, popcorn is low in calories and high in fiber, making it a wholesome snack. A one-cup serving (popped) contains roughly 30 calories, 1 gram of protein, 6 grams of carbohydrates, and 1 gram of dietary fiber. Popcorn is also a source of polyphenols, antioxidants linked to various health benefits, and small amounts of magnesium, phosphorus, and manganese.

Health Benefits

• High in dietary fiber, which supports digestive health and helps maintain healthy cholesterol levels (1 cup provides about 1 gram of fiber).
• Contains polyphenols, which are plant-based antioxidants that may reduce inflammation and support overall heart health.
• Provides essential minerals like magnesium and phosphorus, which contribute to strong bones and muscle function.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, low-calorie

Selection and Storage

Store popcorn kernels in an airtight container in a cool, dry place to preserve their freshness and ensure successful popping. Avoid exposure to moisture, as it can prevent popcorn kernels from popping effectively.

Common Questions About Popcorn kernels Nutrition

Is popcorn kernels high in protein?

Popcorn kernels are not particularly high in protein, containing about 3 grams of protein per 1-ounce (28-gram) serving of unpopped kernels. While they provide some protein, they're mostly composed of carbohydrates and are not considered a significant source of protein.

Can I eat popcorn kernels on a keto diet?

Popcorn kernels are not ideal for a keto diet as they are relatively high in carbohydrates. One ounce (28 grams) of unpopped kernels contains approximately 20 grams of total carbohydrates. If you are strictly monitoring your carb intake, popcorn may not fit into a ketogenic plan.

Are there any health benefits to eating popcorn kernels?

Popcorn kernels are a whole grain and a good source of dietary fiber, with about 4 grams per 1-ounce serving. Fiber can support digestion and heart health. Additionally, popcorn is low in fat and contains antioxidants like polyphenols, which may help fight free radicals in the body.

How much popcorn should I eat per serving?

A standard serving size of air-popped popcorn is around 3 cups, which is made from approximately 1 ounce (28 grams) of unpopped kernels. This portion contains roughly 93 calories and is considered a healthy snack when prepared without added fats or sugars.

How does popcorn compare to other snack foods in terms of calories and fiber?

Popcorn is relatively low in calories and high in fiber compared to many common snack foods. For example, a 3-cup serving of air-popped popcorn has about 93 calories and 3.5-4 grams of fiber, whereas a single serving of chips can have over 150 calories and minimal fiber. Popcorn is a whole-grain option and typically healthier when unflavored or minimally seasoned.

Data Sources & Scientific References