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Popcorn Calories
High fiber, low fat, whole grain
CALORIES
GI
POTASSIUM
FIBER
Popcorn Nutrition Facts
Selected: 100 g
387
KCAL / 100G
Carbs
77.8g
· 77%
Protein
12.9g
· 13%
Fat
4.5g
· 10%
Fiber
14.5g
Popcorn Vitamins & Minerals
Vitamins
B3
2.3mg · 14% DV
B1
0.12mg · 10% DV
B6
0.15mg · 9% 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
1.3g
POLYUNSATURATED
2.2g
Omega 6:3 ratio 210:1
Above the ideal 4:1 (210:1).
Foods Similar to Popcorn
Popcorn — Frequently Asked Questions
How many calories are in popcorn, and is it diet-friendly?
Popcorn provides 387 calories per 100 g. It also contains 14.5 g fiber, which may help with fullness, and it fits vegan, vegetarian, Mediterranean, flexitarian, and gluten-free diets.
Does popcorn have a high glycemic index?
Yes, popcorn has a glycemic index of 72, which is considered high. Per 100 g, it contains 77.8 g carbohydrates.
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Nutrition data compiled from USDA FoodData Central and scientific sources.