1 serving (28 grams) contains 110 calories, 3.6 grams of protein, 1.3 grams of fat, and 22.0 grams of carbohydrates.
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Nutrition Information
Calories |
880.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.4 g | 13% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 16.0 mg | 0% | |
| Total Carbohydrates | 176.0 g | 64% | |
| Dietary Fiber | 32.8 g | 117% | |
| Sugars | 1.6 g | ||
| protein | 28.8 g | 57% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 8.0 mg | 0% | |
| Iron | 7.2 mg | 40% | |
| Potassium | 208.0 mg | 4% | |
* 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 Popcorns
Popcorn is a variety of corn kernel native to the Americas, where it has been consumed for thousands of years. It is unique in its ability to 'pop' when heated, creating a light and airy snack. Popcorn is part of the whole grain family, providing essential nutrients such as dietary fiber, protein, and iron. A 100-gram serving of air-popped popcorn contains approximately 392 calories, 14.6 grams of fiber, and 3.2 mg of iron, making it a nutrient-dense option. It is low in fat and free from cholesterol, making it a popular choice across various cuisines for both savory and sweet preparations. Its versatility and health profile make it suitable for snacking and as a dietary staple for a variety of cultures.
Health Benefits
- Rich in dietary fiber (14.6g per 100g), which supports healthy digestion and may reduce the risk of heart disease.
- Contains plant-based iron (3.2mg per 100g), essential for producing hemoglobin and maintaining energy levels.
- Low in fat (4.6g per 100g) and cholesterol-free, making it heart-friendly and suitable for weight management.
- Provides protein (12.8g per 100g), contributing to muscle repair and overall cellular function.
- Whole grains like popcorn are linked to reduced inflammation and better gut health due to their phytonutrients and fiber.
Dietary Considerations
Selection and Storage
Store unpopped kernels in an airtight container in a cool, dry place to preserve freshness. Once popped, consume within a few days or store in a sealed bag to prevent staleness.
Common Questions About Popcorns Nutrition
Is popcorn high in protein?
Popcorn is relatively low in protein, providing about 12.9 grams of protein per 100 grams (air-popped). While it contributes some protein to your diet, it is not considered a high-protein food.
Can I eat popcorn on a keto diet?
Popcorn is not typically keto-friendly due to its high carbohydrate content, with around 78.6 grams of carbs per 100 grams. However, in small, controlled portions (1 cup air-popped, ~6 grams of carbs), it can occasionally fit into a keto diet if the rest of your day’s carbs are minimal.
What are the health benefits or concerns of eating popcorn?
Popcorn is a whole grain rich in fiber, offering about 14.6 grams of fiber per 100 grams, which supports digestion and heart health. However, concerns arise when it is prepared with excessive butter, oil, or salt, which can increase calorie, fat, and sodium content significantly, leading to potential health risks.
What is a recommended serving size for popcorn?
A recommended serving size of popcorn is typically 3 cups (air-popped), which contains about 90 calories, 1 gram of fat, 3 grams of protein, and 18 grams of carbohydrates. This portion keeps it a healthy, low-calorie snack option when prepared without added fats or sugars.
How does popcorn compare to other snacks like chips or pretzels?
Popcorn is often a healthier snack option compared to chips or pretzels because it is low in calories (when air-popped) and high in fiber, with 14.6 grams per 100 grams. Chips and pretzels are typically higher in calories, sodium, and unhealthy fats, whereas plain popcorn is a whole-grain, nutrient-dense snack.
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.
