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Oil-free salted popcorn Calories
Oil-free whole-grain snack and source of fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
3 cup (medium) of Oil-free salted popcorn (24 g) has 93 calories. That works out to 387 calories per 100 g. It contains 18.7 g of carbs, 3.1 g of protein, 1.1 g of fat and 3.5 g of fiber. Its 85.9 mg of Phosphorus covers 12% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Oil-free salted popcorn Nutrition Facts
Selected: 3 cup (medium) · 24 g
93
KCAL / 24G
Carbs
18.7g
· 7% DV
Protein
3.1g
· 6% DV
Fat
1.1g
· 1% DV
Fiber
3.5g
· 13% 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%
Oil-free salted popcorn nutrition facts table · 3 cup (medium) (24 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 93 kcal | |
| Total fat | 1.1 g | 1% |
| Saturated fat | 0.15 g | 1% |
| Trans fat | 0 g | |
| Sodium | 144 mg | 6% |
| Total carbohydrate | 18.7 g | 7% |
| Fiber | 3.5 g | 13% |
| Protein | 3.1 g | 6% |
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 3 Cups of Oil-free salted popcorn?
| Serving | Amount | Calories |
|---|---|---|
| 3 cup (medium) | 24 g | 93 kcal |
| 1 cup (small) | 8 g | 31 kcal |
| 2 cup (medium) | 16 g | 62 kcal |
| 1 serving (medium) | 25 g | 97 kcal |
| 1 pack (small) | 30 g | 116 kcal |
| 4 cup (large) | 32 g | 124 kcal |
| 1 serving (large) | 40 g | 155 kcal |
| 6 cup (large) | 48 g | 186 kcal |
| 100 g | 100 g | 387 kcal |
Calculated from 387 calories per 100 g.
Frequently Asked Questions About Oil-free salted popcorn
How do you make oil-free salted popcorn at home?
Make oil-free salted popcorn in a heavy pot with a lid, using medium heat and no added oil. Add a single layer of popcorn kernels, cover the pot, and shake it occasionally as they pop to prevent scorching.
Why won't my oil-free salted popcorn pop?
Oil-free salted popcorn may fail to pop if the kernels are old, dried out, or not heated evenly. Use kernels sold specifically for popping, avoid overcrowding the pot, and keep it moving gently over the heat.
How do you get salt to stick to oil-free salted popcorn?
Fine salt sticks better to oil-free salted popcorn than coarse salt. Grind the salt to a powder, sprinkle it over the popcorn while it is still hot, and toss immediately so it coats more evenly.
Can you make oil-free salted popcorn in the microwave?
Yes, you can make oil-free salted popcorn in the microwave using plain popping kernels and a microwave-safe covered bowl. Stop when the popping slows to a few seconds between pops, then add salt after cooking.
Why is my oil-free salted popcorn chewy instead of crunchy?
Oil-free salted popcorn can turn chewy when trapped steam softens it after popping. Open the lid carefully, away from your face, and transfer the popcorn to a wide bowl so steam can escape before serving.
How should you store oil-free salted popcorn so it stays crisp?
Store oil-free salted popcorn only after it has cooled completely, in an airtight container at room temperature. Sealing it while warm traps steam and makes it stale faster; a brief reheat in the oven can help refresh softened popcorn.
What seasonings go well on oil-free salted popcorn?
Black pepper, smoked paprika, chili powder, and dried herbs all work well on oil-free salted popcorn. Add powdered seasonings while the popcorn is hot and toss thoroughly; finer seasonings distribute more evenly than large flakes.
Is oil-free salted popcorn a good late-night snack?
Yes, oil-free salted popcorn can be a late-night snack. Its salt may make you thirsty before bed, so use less salt if you are trying to limit sodium or tend to wake up thirsty.
Does oil-free salted popcorn cause weight gain?
Oil-free salted popcorn does not cause weight gain by itself; overall eating patterns matter. It is easy to eat more than intended from a large bowl, so portion some into a smaller serving dish rather than eating from the batch.
Can oil-free salted popcorn raise blood pressure?
The salt in oil-free salted popcorn can contribute to sodium intake, which matters for blood pressure. The amount depends on how much salt is added, so people limiting sodium can make it with less salt or leave the salt out.
Oil-free salted popcorn Vitamins & Minerals
Vitamins
Biotin
1.3µg · 4% DV
B1
0.05mg · 4% DV
B3
0.58mg · 4% DV
B5
0.12mg · 2% DV
Minerals
Phosphorus
86mg · 12% DV
Manganese
0.26mg · 11% DV
Copper
0.07mg · 8% DV
Magnesium
35mg · 8% DV
Sodium
144mg · 6% DV
Potassium ⭐
79mg · 2% DV
Oil-free salted popcorn Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oil-free salted popcorn
To burn the 93 calories in 3 cup (medium) (24 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 Oil-free salted popcorn?
Oil-free salted popcorn is made by heating dried corn kernels until they pop, then seasoning them with salt without adding cooking oil. Popcorn has roots in Indigenous food traditions in the Americas and is now a familiar snack enjoyed at home, at cinemas and at gatherings.
Its airy crunch and savoury taste make it easy to eat by the handful, plain or with spices. As a whole-grain snack, it provides fibre: 100 g contains 14.5 g. Popping without added oil can keep it lighter than versions cooked in fat, though the corn itself still contains some fat. For a less salty batch, season it gradually and taste as you go; herbs or chilli can add flavour too.
How Nutritious Is Oil-free salted popcorn?
Nutrient density
Medium
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 Oil-free salted 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 Oil-free salted popcorn Contain Allergens?
No known major allergens
Which Diets Is Oil-free salted 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
Oil-free salted popcorn Fat Profile
SATURATED
0.15g
MONOUNSATURATED
0.22g
POLYUNSATURATED
0.5g
Omega 6:3 ratio 49:1
Above the ideal 4:1 (49:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.