1 serving (30 grams) contains 112 calories, 3.6 grams of protein, 1.3 grams of fat, and 23.4 grams of carbohydrates.
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Nutrition Information
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 | 117 g | 42% | |
| Dietary Fiber | 22.5 g | 80% | |
| Sugars | 1.4 g | ||
| protein | 18 g | 36% | |
| 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
Source of Calories
About Popcorn seeds
Popcorn seeds, derived from a specific variety of maize (Zea mays everta), are native to the Americas and have been consumed for thousands of years. When exposed to heat, their durable shell traps moisture, causing a characteristic 'pop' when the starch inside expands. Popcorn is a staple snack across various cuisines and is particularly popular in North American, Latin American, and global diets. Naturally low in calories and fat, air-popped popcorn is a whole grain rich in fiber, delivering approximately 3.5 grams of fiber and 3 grams of protein per 1-ounce serving (28 grams). It has no added sugars or sodium unless processed, making it an excellent base for a healthy snack when consumed plain or lightly seasoned.
Health Benefits
- Rich in dietary fiber, popcorn promotes digestive health and helps maintain healthy cholesterol levels.
- Provides polyphenols, a type of antioxidant, which may help reduce oxidative stress and support overall cellular health.
- A source of manganese, an essential mineral that aids in bone health and metabolism.
- Low in calories (approximately 110 calories per 1-ounce serving when air-popped), making it a weight-friendly snack option.
- Naturally gluten-free, making a great choice for individuals with gluten sensitivities or celiac disease.
Dietary Considerations
Selection and Storage
Store unpopped popcorn kernels in an airtight container in a cool, dry place to maintain freshness. Avoid refrigeration, as moisture can impact popping quality.
Common Questions About Popcorn seeds Nutrition
Is popcorn high in protein?
Popcorn is not particularly high in protein. A 1-ounce (28-gram) serving of unpopped popcorn seeds provides about 3.6 grams of protein. While it can contribute to your daily protein intake, it’s not a significant source compared to foods like legumes or meat.
Can I eat popcorn seeds on a keto diet?
Popcorn seeds are not ideal for a strict keto diet due to their carbohydrate content. A 1-ounce (28-gram) serving of unpopped kernels contains about 20-22 grams of carbs, and popped popcorn is even higher. However, small portions may fit into a low-carb lifestyle if you carefully monitor your macros.
Are there health benefits to eating popcorn?
Popcorn is a whole grain and provides dietary fiber, with about 4 grams per 1-ounce (28-gram) serving. It also contains antioxidants like polyphenols, which support overall health. However, excessive butter, salt, or sugary toppings can negate its health benefits.
What is a recommended serving size for popcorn seeds?
A standard serving of unpopped popcorn seeds is typically around 2 tablespoons (about 30 grams), which yields about 4-5 cups of popped popcorn. This portion contains roughly 110 calories and 4 grams of fiber, making it a healthy snack when prepared without excessive additives.
How does homemade popcorn compare to store-bought options?
Homemade popcorn tends to be healthier because you control the ingredients, avoiding unhealthy fats or excessive salt found in pre-packaged varieties. Air-popped popcorn is especially low in calories and fat, whereas store-bought or microwave versions often contain added oils, butter, and artificial flavors.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
