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Popcorn cereal
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 78 kcal | |
| Total fat | 0.9 g | 1% |
| Saturated fat | 0.12 g | 1% |
| Trans fat | 0 g | |
| Sodium | 1 mg | 0% |
| Total carbohydrate | 15.6 g | 6% |
| Fiber | 2 g | 7% |
| Protein | 1.7 g | 3% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 20 g | 78 kcal |
| 1 cup (small) | 10 g | 39 kcal |
| 1 cup (thick) | 25 g | 98 kcal |
| 1 serving (medium) | 30 g | 117 kcal |
| 1 bottle (mini) | 35 g | 137 kcal |
| 2 cup (large) | 40 g | 156 kcal |
| 1 pack (medium) | 50 g | 195 kcal |
| 100 g | 100 g | 390 kcal |
Calculated from 390 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 78 calories in 1 cup (medium) (20 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.
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.
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.
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.
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.
No known major allergens
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
SATURATED
0.12g
MONOUNSATURATED
0.22g
POLYUNSATURATED
0.4g
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Nutrition data compiled from USDA FoodData Central and scientific sources.