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A bowl filled with irregular popped corn kernels, showing crinkled white centers and pale golden, lightly browned edges.
🌿High Fiber

Popcorn cereal Calories

Popcorn cereal

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

390kcal

GI

65medium

POTASSIUM · 100 G

250mg

FIBER · 100 G

10g

Quick answer

1 cup (medium) of Popcorn cereal (20 g) has 78 calories. That works out to 390 calories per 100 g. It contains 15.6 g of carbs, 1.7 g of protein, 0.9 g of fat and 2 g of fiber. Its 0.1 mg of Copper covers 7% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.

Popcorn cereal Nutrition Facts

Selected: 1 cup (medium) · 20 g

78

KCAL / 20G

Carbs

15.6g

· 6% DV

Protein

1.7g

· 3% DV

Fat

0.9g

· 1% DV

Fiber

2g

· 7% DV

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

Calories come from: Carbs 81% · Protein 9% · Fat 10%

Popcorn cereal nutrition facts table · 1 cup (medium) (20 g)

NutrientAmount% DV
Calories78 kcal
Total fat0.9 g1%
Saturated fat0.12 g1%
Trans fat0 g
Sodium1 mg0%
Total carbohydrate15.6 g6%
Fiber2 g7%
Protein1.7 g3%

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 1 Cup of Popcorn cereal?

ServingAmountCalories
1 cup (medium)20 g78 kcal
1 cup (small)10 g39 kcal
1 cup (thick)25 g98 kcal
1 serving (medium)30 g117 kcal
1 bottle (mini)35 g137 kcal
2 cup (large)40 g156 kcal
1 pack (medium)50 g195 kcal
100 g100 g390 kcal

Calculated from 390 calories per 100 g.

Frequently Asked Questions About Popcorn cereal

What is popcorn cereal?

Popcorn cereal is popcorn served or prepared as a breakfast-cereal-style food. Recipes and packaged versions vary, so the texture and flavor may differ; some are sweetened, while others keep a more savory popcorn taste.

Can you eat popcorn cereal with milk?

Yes, popcorn cereal can be eaten with milk. Add the milk just before eating if you want to keep the popcorn crisp, since it softens quickly once it sits in liquid.

How do you make popcorn cereal at home?

You can make popcorn cereal at home by putting freshly popped popcorn in a bowl and adding your preferred toppings. Pour milk over it only when ready to eat, so the popcorn does not lose its crunch.

Is popcorn cereal the same as regular popcorn?

No, popcorn cereal is served as a cereal-style meal, often with milk or toppings, while regular popcorn is usually eaten on its own as a snack. Ingredients and seasoning vary between recipes and products.

Does popcorn cereal taste sweet or savory?

Popcorn cereal can taste either sweet or savory. The flavor depends on how it is prepared, so fruit or yogurt may suit a sweeter version, while a plain or salty one can be eaten without sweet toppings.

How do you keep popcorn cereal crunchy?

Keep popcorn cereal in an airtight container in a dry place and add milk only when serving. Once it is mixed with milk or yogurt, it softens, so eat the bowl soon after preparing it.

What can you put on popcorn cereal?

You can top popcorn cereal with fruit, yogurt, cinnamon, or a small drizzle of honey. Choose toppings that complement its existing flavor, and add wet ingredients just before eating to preserve some crunch.

Can popcorn cereal be used in trail mix?

Yes, plain popcorn cereal can be mixed into trail mix with nuts, seeds, or dried fruit. Add it shortly before serving, because moisture from fresh fruit or other wet ingredients can make the popcorn stale.

Is popcorn cereal a healthy breakfast?

Popcorn cereal can be part of a breakfast, but it is not necessarily a complete meal on its own. Pairing it with a protein-rich food such as yogurt or milk and some fruit makes breakfast more balanced.

Can you eat popcorn cereal as a late-night snack?

Yes, you can eat popcorn cereal as a late-night snack. A plain portion is easy to serve, but adding milk or sweet toppings changes the snack; avoid leaving a prepared bowl out, as it quickly turns soft.

Popcorn cereal Vitamins & Minerals

Vitamins

B3

0.42mg · 3% DV

B1

0.02mg · 2% DV

B6

0.03mg · 2% DV

Biotin

0.4µg · 1% DV

Minerals

Copper

0.06mg · 7% DV

Phosphorus

42mg · 6% DV

Manganese

0.1mg · 4% DV

Magnesium

18mg · 4% DV

Potassium ⭐

50mg · 1% DV

Sodium

1mg · 0% DV

Popcorn cereal Glycemic Index

GLYCEMIC INDEX

65
Medium
0 Low5570100

GLYCEMIC LOAD

8
Low

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

How to Burn Off Popcorn cereal

To burn the 78 calories in 1 cup (medium) (20 g):

🚶

19min

Walking (5 km/h)

🏃

8min

Running (8 km/h)

🚴

11min

Cycling

🏊

9min

Swimming

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

What is Popcorn cereal?

Popcorn cereal is a breakfast cereal made from popped corn, offering a different take on a familiar grain rather than a traditional dish from one particular cuisine. It is light and crunchy, with a clear corn flavour; sweetness and seasoning can vary by product.

Serve it with milk or yoghurt for breakfast, add fruit for a more substantial bowl, or eat it plain as a snack. It is mostly carbohydrate, with 10 g of fibre per 100 g. Because it is airy and easy to eat quickly, measure a bowl rather than grazing from a large container; yoghurt or nuts can make it more filling.

How Nutritious Is Popcorn cereal?

Nutrient density

Medium

45/ 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

44/ 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.

Is Popcorn cereal Processed?

NOVA 3

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 cereal Contain Allergens?

No known major allergens

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Popcorn cereal Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Popcorn cereal Fat Profile

SATURATED

0.12g

MONOUNSATURATED

0.22g

POLYUNSATURATED

0.4g

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Nutrition data compiled from USDA FoodData Central and scientific sources.