Unpopped popcorn

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 Unpopped popcorn

Unpopped popcorn kernels are the raw form of one of the most popular snack foods in the world. Believed to have originated over 5,000 years ago in the Americas, popcorn is made from a specific type of maize that expands and pops when heated. Unpopped kernels are naturally gluten-free, low in fat, and rich in dietary fiber. A standard 28-gram serving (about 2 tablespoons) contains around 110 calories, 3 grams of protein, 24 grams of carbohydrates (including 4 grams of fiber), and a small amount of fat (less than 1 gram). Popcorn kernels also contain trace amounts of essential minerals such as magnesium, phosphorus, and a small amount of iron.

Health Benefits

• Rich in dietary fiber, supporting healthy digestion and preventing constipation (4 grams of fiber per 28-gram serving).
• Contains polyphenols, powerful antioxidants that may help reduce inflammation and lower the risk of chronic diseases.
• Naturally low in fat, making it a heart-healthy snack option when prepared without high-fat additives.
• Provides essential minerals like magnesium and phosphorus, which are important for bone health and energy production.
• Low glycemic index, which helps maintain stable blood sugar levels.

Dietary Considerations

Allergens: None known

Suitable for: Gluten-free, vegan, vegetarian, low-fat

Not suitable for: Low-carb, ketogenic (unless consumed in very limited amounts)

Selection and Storage

Store unpopped popcorn kernels in an airtight container at room temperature in a cool, dry place to maintain freshness and popping quality for months.

Common Questions About Unpopped popcorn Nutrition

Is unpopped popcorn high in protein?

Unpopped popcorn kernels are moderately high in protein, with about 3.6 grams of protein per 1-ounce (28 grams) serving. While not traditionally considered a high-protein food, they can contribute to your daily intake, especially when consumed as part of a balanced diet.

Can I eat unpopped popcorn on a keto diet?

Unpopped popcorn is not ideal for a keto diet as it contains 20-22 grams of carbohydrates per ounce (28 grams). Even when popped, popcorn is relatively high in carbs, so it is generally not suitable for maintaining ketosis.

What are the health benefits and concerns of unpopped popcorn?

Unpopped popcorn kernels are a whole grain, meaning they are high in dietary fiber, which supports digestive health. However, when prepared, toppings like butter or sugar can add unnecessary calories and fat. Also, chewing unpopped kernels can risk damaging teeth, so they should not be consumed directly.

How much unpopped popcorn should I use for a serving?

A standard serving size of unpopped popcorn is about 2 tablespoons, which yields approximately 4-5 cups of popped popcorn. This serving contains around 120-150 calories when air-popped and is ideal as a snack for one person.

How does unpopped popcorn compare to microwave popcorn?

Unpopped popcorn offers more control over preparation and typically contains no added oils, salts, or artificial flavors unlike many microwave popcorn brands. It is generally more economical and healthier, especially when air-popped, as it avoids unnecessary fats and additives.

Data Sources & Scientific References