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37f
Popcorn Calories
Popcorn
CALORIES
GI
POTASSIUM
FIBER
Popcorn Nutrition Facts
Selected: 100 g
387
KCAL / 100G
Carbs
77.9g
· 77%
Protein
12.9g
· 13%
Fat
4.5g
· 10%
Fiber
14.5g
Popcorn Vitamins & Minerals
Vitamins
B3
2.31mg · 14% DV
B6
0.19mg · 11% DV
B1
0.12mg · 10% DV
B5
0.42mg · 8% DV
Minerals
Phosphorus
358mg · 51% DV
Manganese
1mg · 43% DV
Magnesium
144mg · 34% DV
Zinc
3mg · 27% DV
Popcorn Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is 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 Popcorn Contain Allergens?
No known major allergens
Which Diets Is Popcorn Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Popcorn Fat Profile
SATURATED
0.6g
MONOUNSATURATED
1.2g
POLYUNSATURATED
2g
Omega 6:3 ratio 63.3:1
Above the ideal 4:1 (63.3:1).
Foods Similar to Popcorn
Popcorn — Frequently Asked Questions
Is popcorn actually a healthy snack?
It can be, especially when it is air-popped or lightly cooked with minimal oil and salt. Heavy butter, sugar coatings, and very salty flavorings can quickly turn it into a less balanced choice.
Why does popcorn burn before all the kernels pop?
Usually the heat is too high, so the outside scorches before the moisture inside heats evenly enough to pop. Medium heat and a pan that lets kernels sit in a single layer usually work better.
How can I keep popcorn crisp instead of chewy?
Let steam escape during and after popping, because trapped moisture softens it quickly. Once cooled, store it in an airtight container to help preserve the texture.
What goes well with popcorn if I want a more filling snack?
Pairing it with a protein-rich food such as yogurt, roasted chickpeas, or cheese can make it more satisfying. Fruit can also work well if you want a mix of crunch and freshness.
Is popcorn better before or after a workout?
Before training, plain popcorn can be a lighter carb-based snack than greasy options. After training, it is usually better paired with a protein source rather than eaten on its own.
Can I eat popcorn at night?
Yes, if the portion is reasonable and it is not loaded with butter, sugar, or salt. For some people, very salty or heavily seasoned popcorn may cause thirst or mild digestive discomfort late in the evening.
Is popcorn a better choice than chips?
Often yes, because it can be prepared with much less fat and offers more fibre when kept simple. The comparison changes if the popcorn is heavily coated with butter, caramel, or cheese powders.
Is microwave popcorn the same as homemade popcorn?
The corn itself is similar, but packaged microwave versions often include added fats, salt, and flavorings. Homemade popcorn gives you more control over the ingredients and taste.
Why can popcorn make me feel bloated?
Its fibre content and the habit of eating it quickly can leave some people feeling gassy or overly full. Eating more slowly and drinking water may help.
Who should be careful with popcorn?
Young children should be supervised because popcorn can be a choking hazard. People with braces, dental problems, or sensitivity to hard hull fragments may also need to be cautious.
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Nutrition data compiled from USDA FoodData Central and scientific sources.