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Compressed Popcorn Calories
A compressed form of plain popcorn; rich in fiber and complex carbohydrates.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Compressed Popcorn (30 g) has 116 calories. That works out to 387 calories per 100 g. It contains 23.3 g of carbs, 3.9 g of protein, 1.3 g of fat and 4.4 g of fiber. Its 107.4 mg of Phosphorus covers 15% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Compressed Popcorn Nutrition Facts
Selected: 1 serving (medium) · 30 g
116
KCAL / 30G
Carbs
23.3g
· 8% DV
Protein
3.9g
· 8% DV
Fat
1.3g
· 2% DV
Fiber
4.4g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 77% · Protein 13% · Fat 10%
Compressed Popcorn nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 116 kcal | |
| Total fat | 1.3 g | 2% |
| Saturated fat | 0.19 g | 1% |
| Trans fat | 0 g | |
| Sodium | 2.4 mg | 0% |
| Total carbohydrate | 23.3 g | 8% |
| Fiber | 4.4 g | 16% |
| Protein | 3.9 g | 8% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Compressed Popcorn?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 116 kcal |
| 1 piece (mini) | 10 g | 39 kcal |
| 1 cup (chopped) | 15 g | 58 kcal |
| 1 piece (small) | 20 g | 77 kcal |
| 1 ounce (medium) | 28.4 g | 110 kcal |
| 1 cup (medium) | 30 g | 116 kcal |
| 1 piece (large) | 40 g | 155 kcal |
| 1 pack (medium) | 50 g | 194 kcal |
| 100 g | 100 g | 387 kcal |
| 1 pack (large) | 100 g | 387 kcal |
Calculated from 387 calories per 100 g.
Frequently Asked Questions About Compressed Popcorn
What is compressed popcorn?
Compressed popcorn is popped corn pressed into a denser, more compact shape. The term does not specify one standard recipe: some versions rely on shaping alone, while others use ingredients that help bind the kernels together.
How is compressed popcorn different from regular popcorn?
Compressed popcorn is more compact and easier to carry than loose popcorn. Regular popcorn consists of separate popped kernels, while compressed popcorn is held in a denser shape; its flavor and ingredients depend on how it is made.
Does compressed popcorn taste different from regular popcorn?
Not necessarily. If compressed popcorn is made from the same plain popped kernels, pressing changes its shape more than its basic flavor. Added salt, oil, sweeteners, or binding ingredients can make a particular version taste different.
Is compressed popcorn the same as a popcorn cake or popcorn bar?
Not always. A popcorn bar is commonly held together with a sticky ingredient such as syrup, while compressed popcorn may simply be pressed into shape. These names are not used consistently, so products can differ in both texture and ingredients.
Why does compressed popcorn fall apart?
Compressed popcorn can fall apart if the kernels were not pressed firmly enough or if the mixture lacks a binder. When making it at home, press the mixture while it is still warm and let it cool in its mold before removing it.
Can you make compressed popcorn at home?
Yes. Pop plain corn, place the kernels in a lined mold, and press them into a compact shape. If they do not hold together after cooling, a recipe may need a binding ingredient; the amount and type will change the final texture.
How do you keep compressed popcorn crunchy?
Keep compressed popcorn in an airtight container in a cool, dry place. Moisture softens the popped kernels, so seal the package promptly after opening and avoid storing it near steam or other damp foods.
Can compressed popcorn be used as a topping?
Yes, crumbled compressed popcorn can add crunch to yogurt, fruit, or a savory dish. Add it just before serving, since moisture from soft foods can quickly make the pieces lose their crisp texture.
Does compressed popcorn make a good travel snack?
Yes, its compact shape makes compressed popcorn less bulky to pack than loose popcorn. Keep it in a firm container so it does not get crushed, and protect it from heat and moisture that could affect its texture.
Can people with diabetes eat compressed popcorn?
People with diabetes may be able to include compressed popcorn, but portion size and any added sweeteners matter for blood glucose. Check whether the version is sweetened, and ask your clinician or dietitian how it fits your individual meal plan.
Compressed Popcorn Vitamins & Minerals
Vitamins
Biotin
1.35µg · 5% DV
B3
0.58mg · 4% DV
B6
0.05mg · 3% DV
B1
0.03mg · 3% DV
Minerals
Phosphorus
107mg · 15% DV
Manganese
0.33mg · 14% DV
Magnesium
43mg · 10% DV
Copper
0.08mg · 9% DV
Potassium ⭐
99mg · 3% DV
Sodium
2.4mg · 0% DV
Compressed Popcorn Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Compressed Popcorn
To burn the 116 calories in 1 serving (medium) (30 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Compressed Popcorn?
Compressed Popcorn is made by pressing popped corn into a compact, easy-to-carry snack. It is eaten as it comes, rather than served as a traditional meal, and its crisp, airy bite keeps the familiar toasted flavour of popcorn while making each mouthful denser than loose kernels. It works for a quick snack at home, at work or on the go; some people pair it with fruit or a drink. Nutritionally, it is mainly a source of carbohydrates, with a notable amount of fibre: 100 g provides 14.5 g. If you prefer a lighter snack, break off a portion and enjoy it alongside fresh fruit.
How Nutritious Is Compressed Popcorn?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Compressed Popcorn Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Compressed Popcorn Contain Allergens?
No known major allergens
Which Diets Is Compressed Popcorn Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Compressed Popcorn Fat Profile
SATURATED
0.19g
MONOUNSATURATED
0.44g
POLYUNSATURATED
0.64g
Omega 6:3 ratio 31:1
Above the ideal 4:1 (31:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.