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Popcorn (no oil, Burch) Calories
Oil-free, light snack, high in fiber
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Popcorn (no oil, Burch) (8 g) has 30 calories. That works out to 380 calories per 100 g. It contains 6.2 g of carbs, 1 g of protein, 0.3 g of fat and 1.1 g of fiber. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Popcorn (no oil, Burch) Nutrition Facts
Selected: 1 cup (medium) · 8 g
30
KCAL / 8G
Carbs
6.2g
· 2% DV
Protein
1g
· 2% DV
Fat
0.3g
· 0% DV
Fiber
1.1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 79% · Protein 13% · Fat 8%
Popcorn (no oil, Burch) nutrition facts table · 1 cup (medium) (8 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 30 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 0.16 mg | 0% |
| Total carbohydrate | 6.2 g | 2% |
| Fiber | 1.1 g | 4% |
| Protein | 1 g | 2% |
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 (no oil, Burch)?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 8 g | 30 kcal |
| 1 cup (small) | 5 g | 19 kcal |
| 1 cup (large) | 12 g | 46 kcal |
| 1 pack (mini) | 20 g | 76 kcal |
| 1 piece (small) | 30 g | 114 kcal |
| 1 piece (medium) | 50 g | 190 kcal |
| 1 pack (medium) | 60 g | 228 kcal |
| 100 g | 100 g | 380 kcal |
| 1 piece (large) | 100 g | 380 kcal |
| 1 pack (large) | 100 g | 380 kcal |
Calculated from 380 calories per 100 g.
Frequently Asked Questions About Popcorn (no oil, Burch)
Is Burch oil-free popcorn a healthy snack?
Yes, Burch oil-free popcorn can be a useful light snack: it is made from corn and provides fiber. It is not a complete meal, though. Pair it with yogurt or another filling food if you want a more substantial snack.
Is Burch oil-free popcorn good for weight loss?
Burch oil-free popcorn can fit a weight-loss plan when it replaces a richer snack, but it does not cause weight loss by itself. It is easy to keep reaching for more, so portion some into a bowl instead of eating from the pack.
How can I make Burch oil-free popcorn taste better without adding oil?
Season Burch oil-free popcorn with a small pinch of spices such as smoked paprika, black pepper, garlic powder, or cinnamon. Toss it while the popcorn is fresh so the seasoning sticks; a little moisture from a lemon spray can help, too.
How should I store Burch oil-free popcorn after opening?
Keep Burch oil-free popcorn in an airtight container in a cool, dry place after opening. Moisture makes it lose its crunch, so seal the pack tightly or transfer the remaining popcorn to a lidded container.
Can you microwave Burch oil-free popcorn?
Yes, you can briefly warm Burch oil-free popcorn in a microwave-safe bowl. Take it out of the package first, heat it in short bursts, and check it often; never put a sealed bag in the microwave.
Is Burch oil-free popcorn ready to eat straight from the pack?
Yes, Burch oil-free popcorn is ready to eat and needs no cooking. Enjoy it as a snack, or scatter it over soup or a salad for a crunchy topping.
Can Burch oil-free popcorn replace chips as a snack?
Yes, Burch oil-free popcorn can replace chips when you want a crunchy snack without adding oil. It will not taste or feel exactly like chips, so try seasoning it with herbs or spices rather than expecting the same richness.
Can Burch oil-free popcorn go in a lunchbox?
Yes, Burch oil-free popcorn can go in a lunchbox as a crunchy snack. Pack it in a small airtight container to keep moisture out, and keep it separate from juicy fruit or other damp foods.
Can people with diabetes eat Burch oil-free popcorn?
Yes, people with diabetes can eat Burch oil-free popcorn, but corn contains carbohydrates that need to fit into the meal or snack. A measured portion alongside a protein food, such as plain yogurt, can make it a more balanced snack.
Can Burch oil-free popcorn cause bloating?
Yes, Burch oil-free popcorn may cause gas or bloating for some people, particularly when they eat a large amount. Its fiber can be beneficial, but start with a small serving if popcorn tends to upset your stomach.
Popcorn (no oil, Burch) Vitamins & Minerals
Vitamins
B3
0.17mg · 1% DV
B6
0.02mg · 1% DV
B1
0.01mg · 1% DV
B5
0.04mg · 1% DV
Minerals
Phosphorus
20mg · 3% DV
Copper
0.02mg · 2% DV
Manganese
0.04mg · 2% DV
Magnesium
7.2mg · 2% DV
Potassium ⭐
22mg · 1% DV
Sodium
0.16mg · 0% DV
Popcorn (no oil, Burch) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Popcorn (no oil, Burch)
To burn the 30 calories in 1 cup (medium) (8 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 Popcorn (no oil, Burch)?
Burch oil-free popcorn is a packaged snack made from corn kernels popped without added oil. It has a mild, toasty corn flavour and a crisp, airy texture, and can be eaten straight from the pack or seasoned to taste. It works as an easy snack at home, at the cinema, or alongside a cup of tea.
Its nutrition is mainly carbohydrate, with a notable amount of fibre: 14 g per 100 g. Since it is made without added oil, it may suit those looking for a simple alternative to fried snacks. Pair it with fruit or yoghurt for a more substantial snack.
How Nutritious Is Popcorn (no oil, Burch)?
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 Popcorn (no oil, Burch) 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 (no oil, Burch) Contain Allergens?
No known major allergens
Which Diets Is Popcorn (no oil, Burch) 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 (no oil, Burch) Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.09g
POLYUNSATURATED
0.16g
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Nutrition data compiled from USDA FoodData Central and scientific sources.