1 serving (30 grams) contains 112 calories, 3.3 grams of protein, 1.3 grams of fat, and 22.2 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 | 111 g | 40% | |
| Dietary Fiber | 20.2 g | 72% | |
| 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
Source of Calories
About Raw popcorn
Raw popcorn refers to unprocessed popcorn kernels derived from maize, a grain native to the Americas. Popcorn has been a popular snack for centuries, originating from Indigenous cultures and later adopted worldwide. When air-popped and consumed without additives, popcorn is naturally low in calories, fat-free, and rich in complex carbohydrates. It is also an excellent source of dietary fiber, which supports digestive health. Popcorn contains small amounts of important nutrients like magnesium, phosphorus, and antioxidant compounds such as polyphenols, making it a nutrient-dense whole grain option in its natural form.
Health Benefits
- Rich in dietary fiber (3.5 grams per 1-ounce serving), promoting digestive health and preventing constipation.
- Contains magnesium (approximately 30 mg per serving), which supports muscle function and bone health.
- Polyphenols present in popcorn act as antioxidants, reducing oxidative stress and inflammation.
- Low in calories (around 110 calories per 1-ounce serving) and fat-free when prepared without oils, making it a heart-healthy snack.
- Provides phosphorus (around 90 mg per serving), essential for energy metabolism and maintaining strong bones.
Dietary Considerations
Selection and Storage
Store raw popcorn kernels in an airtight container in a cool, dry place to prevent moisture absorption and ensure freshness.
Common Questions About Raw popcorn Nutrition
What is the nutritional content of raw popcorn?
Raw popcorn is relatively low in calories, with approximately 110 calories per 28-gram (1-ounce) serving. It contains about 3.5 grams of protein, 1.3 grams of fat, and 23 grams of carbohydrates, including 4 grams of fiber. It's also a source of key vitamins and minerals, such as magnesium, folate, and B vitamins.
Is raw popcorn suitable for a keto diet?
Raw popcorn is moderately high in carbohydrates, with 23 grams of carbs per 28-gram serving, making it challenging to fit into a strict keto diet. However, if consumed in very small portions, it may be included as an occasional snack, depending on your daily carb allowance.
What are the health benefits and concerns of eating raw popcorn?
Popcorn is a whole grain that contains fiber, which supports digestion and helps maintain healthy blood sugar levels. It is also low in fat and naturally gluten-free. However, be cautious about added ingredients, like butter and salt during preparation, as these can increase calorie and sodium intake significantly.
What is the recommended serving size for popcorn?
A standard serving size of raw popcorn is about 2 tablespoons (approximately 28 grams), which yields around 4 to 5 cups of popped popcorn. This portion provides a balance of calories and fiber, making it a healthy snack when not overloaded with added fats or sugars.
How does raw popcorn compare to other snacks like chips or pretzels?
Raw popcorn is a lower-calorie and higher-fiber alternative to chips and pretzels. For example, 1 ounce of plain air-popped popcorn contains about 110 calories and 4 grams of fiber, whereas chips and pretzels are much higher in calories and lower in fiber, making popcorn a healthier option when prepared without excessive oils and seasonings.
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.
