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Plain air-popped popcorn, unsalted Calories
Whole grain, low calorie, source of fiber
CALORIES
GI
POTASSIUM
FIBER
Plain air-popped popcorn, unsalted Nutrition Facts
Selected: 100 g
387
KCAL / 100G
Carbs
77.9g
· 77%
Protein
12.9g
· 13%
Fat
4.5g
· 10%
Fiber
14.5g
Plain air-popped popcorn, unsalted Vitamins & Minerals
Vitamins
B3
4mg · 25% DV
B2
0.29mg · 22% DV
Biotin
5µg · 17% DV
B5
0.63mg · 13% DV
Minerals
Phosphorus
358mg · 51% DV
Manganese
1mg · 43% DV
Magnesium
144mg · 34% DV
Zinc
3mg · 27% DV
Plain air-popped popcorn, unsalted Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Plain air-popped popcorn, unsalted 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 Plain air-popped popcorn, unsalted Contain Allergens?
No known major allergens
Which Diets Is Plain air-popped popcorn, unsalted 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
Plain air-popped popcorn, unsalted Fat Profile
SATURATED
0.6g
MONOUNSATURATED
1.1g
POLYUNSATURATED
2.1g
Omega 6:3 ratio 100:1
Above the ideal 4:1 (100:1).
Foods Similar to Plain air-popped popcorn, unsalted
Plain air-popped popcorn, unsalted — Frequently Asked Questions
How should plain air-popped popcorn be stored to keep it crisp?
It loses crunch quickly when exposed to air and humidity. Let it cool fully, then store it in an airtight container in a cool, dry place.
Can stale popcorn become crunchy again?
Usually yes. A short time in the oven at a low to moderate temperature can help drive off moisture and restore some crispness.
Is plain air-popped popcorn better before or after a workout?
Because it is mostly carbohydrate, it can work well as a light pre-workout snack. After training, it is usually better paired with a protein source such as yogurt, milk, or beans rather than eaten alone.
Is popcorn a good late-night snack?
It can be, especially if you keep the portion moderate. Its large volume can feel satisfying, but eating straight from a big bowl makes overeating easy.
Can popcorn replace bread or crackers in a meal?
Sometimes, as a crunchy grain-based side or snack, but it is not always a direct substitute. It is bulky and light, so pairing it with protein and healthy fats makes it more filling.
What should I eat with plain popcorn to stay full longer?
On its own, it may not keep you satisfied for long. Pairing it with foods like yogurt, cheese, hummus, or nuts usually makes the snack more balanced and sustaining.
Is plain air-popped popcorn a better snack than potato chips?
Often yes, especially because it is minimally processed and usually less heavy than chips. The biggest difference comes from what gets added afterward, such as oil, salt, butter, or flavor coatings.
Does popcorn help with digestion?
Its fiber can support regular bowel habits, especially if you also drink enough fluids. In some people, large amounts may cause bloating or discomfort.
Who should be careful when eating popcorn?
Young children, people with braces, and anyone with sensitive teeth should be cautious because of hard hull pieces and unpopped kernels. People with sensitive digestion may also tolerate smaller portions better.
Is plain popcorn really a 'guilt-free' snack?
Not automatically. Air-popped and unsalted is a simple option, but portion size still matters because calories can add up if you eat large amounts mindlessly.
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Nutrition data compiled from USDA FoodData Central and scientific sources.