1 pack (small) of High-Protein Cheddar Onion Popcorn (30 g) has 123 calories. That works out to 410 calories per 100 g. It contains 16.5 g of carbs, 5.4 g of protein, 4.2 g of fat and 2.7 g of fiber. Its 105 mg of Phosphorus covers 15% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.

High-Protein Cheddar Onion Popcorn Nutrition Facts

Selected: 100 g

410

KCAL / 100G

Carbs

55g

· 20% DV

Protein

18g

· 36% DV

Fat

14g

· 18% DV

Fiber

· 32% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 53% · Protein 17% · Fat 30%

High-Protein Cheddar Onion Popcorn Vitamins & Minerals

Vitamins

0.22mg · 17% DV

0.18mg · 15% DV

B12

0.35µg · 15% DV

2.1mg · 13% DV

Minerals

Phosphorus

350mg · 50% DV

Manganese

1mg · 43% DV

Sodium

850mg · 37% DV

Magnesium

105mg · 25% DV

How Nutritious Is High-Protein Cheddar Onion Popcorn?

Nutrient density

Medium

43/ 100

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

57/ 100

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.

High-Protein Cheddar Onion Popcorn Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off High-Protein Cheddar Onion Popcorn

To burn the 410 calories in 100 g:

🚶

101min

Walking (5 km/h)

🏃

42min

Running (8 km/h)

🚴

56min

Cycling

🏊

48min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is High-Protein Cheddar Onion Popcorn Processed?

NOVA 4

Ultra-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 High-Protein Cheddar Onion Popcorn Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is High-Protein Cheddar Onion Popcorn Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

— Not suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

High-Protein Cheddar Onion Popcorn Fat Profile

SATURATED

3.8g

MONOUNSATURATED

6.1g

POLYUNSATURATED

⚖️

Omega 6:3 ratio 47.5:1

Above the ideal 4:1 (47.5:1).

Compare High-Protein Cheddar Onion Popcorn

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High-Protein Cheddar Onion Popcorn vs Hawthorn Vinegar392 kcal more per 100 g

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High-Protein Cheddar Onion Popcorn vs Tantuni200 kcal more per 100 g

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High-Protein Cheddar Onion Popcorn vs Chicken Wrap215 kcal more per 100 g

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High-Protein Cheddar Onion Popcorn vs Protein Bar60 kcal more per 100 g

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Foods Similar to High-Protein Cheddar Onion Popcorn

🧴

Hawthorn Vinegar

18 kcal

🌯

Tantuni

210 kcal

🌯

Chicken Wrap

195 kcal

🍫

Protein Bar

350 kcal

🥟

Cheese Börek

290 kcal

🧇

Waffle

291 kcal

🍟

French Fries

312 kcal

🥟

Fried Sigara Börek

320 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026