1 cup (medium) of Popcorn (No Oil, No Salt) (8 g) has 31 calories. That works out to 387 calories per 100 g. It contains 6.2 g of carbs, 1 g of protein, 0.4 g of fat and 1.2 g of fiber. Its glycemic index is 72 (high), so it raises blood sugar quickly.

What is Popcorn (No Oil, No Salt)?

Popcorn (No Oil, No Salt) is made by heating dried corn kernels until they expand and burst, with no oil used for popping and no salt added. The result is light and crisp, with a mild toasted-corn flavour and an irregular, airy texture.

In many places, popcorn is a familiar snack for films at home or in cinemas; it can also be served as a simple nibble between meals. Without added oil or salt, its flavour is especially plain, so you can season it to taste at the table. As a whole-grain snack, it provides fibre and is low in fat. Pair it with fresh fruit for a more substantial snack, or add herbs or spices for extra flavour.

Popcorn (No Oil, No Salt) Nutrition Facts

Selected: 100 g

387

KCAL / 100G

Carbs

77.8g

· 28% DV

Protein

12.9g

· 26% DV

Fat

4.5g

· 6% DV

Fiber

14.5g

· 52% DV

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

Calories come from: Carbs 77% · Protein 13% · Fat 10%

Popcorn (No Oil, No Salt) Vitamins & Minerals

Vitamins

2.1mg · 13% DV

0.12mg · 10% DV

0.15mg · 9% DV

0.09mg · 7% DV

Minerals

Phosphorus

358mg · 51% DV

Manganese

1mg · 43% DV

Magnesium

144mg · 34% DV

Zinc

3mg · 27% DV

How Nutritious Is Popcorn (No Oil, No Salt)?

Nutrient density

High

65/ 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

51/ 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.

Popcorn (No Oil, No Salt) Glycemic Index

GLYCEMIC INDEX

High

0 Low5570100

GLYCEMIC LOAD

High

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

How to Burn Off Popcorn (No Oil, No Salt)

To burn the 387 calories in 100 g:

🚶

96min

Walking (5 km/h)

🏃

39min

Running (8 km/h)

🚴

53min

Cycling

🏊

45min

Swimming

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

Is Popcorn (No Oil, No Salt) 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, No Salt) 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 (No Oil, No Salt) 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, No Salt) Fat Profile

SATURATED

0.6g

MONOUNSATURATED

1.2g

POLYUNSATURATED

2.2g

⚖️

Omega 6:3 ratio 210:1

Above the ideal 4:1 (210:1).

Compare Popcorn (No Oil, No Salt)

🍿vs🍚

Popcorn (No Oil, No Salt) vs Bulgur Pilaf267 kcal more per 100 g

→🍿vs🍝

Popcorn (No Oil, No Salt) vs Whole wheat pasta263 kcal more per 100 g

→🍿vs🥖

Popcorn (No Oil, No Salt) vs Breadstick23 kcal fewer per 100 g

→🍿vs🥯

Popcorn (No Oil, No Salt) vs Simit47 kcal more per 100 g

→

Foods Similar to Popcorn (No Oil, No Salt)

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Popcorn (No Oil, No Salt)

Is oil-free, salt-free popcorn a healthy snack?

Yes, oil-free, salt-free popcorn can be a wholesome snack because it is a whole grain with fiber and no added salt or cooking oil. It is a more simply prepared option than many packaged savory snacks.

How do you make oil-free, salt-free popcorn at home?

Make oil-free, salt-free popcorn in an air popper or a heavy pot with a lid. In a pot, heat the kernels over medium heat and shake it occasionally; remove it from the heat when popping slows.

Can you make oil-free, salt-free popcorn in the microwave?

Yes, oil-free, salt-free popcorn can be made in the microwave using plain kernels and a microwave-safe vented popper or bowl. Stop the microwave when pops become several seconds apart to avoid scorching the batch.

Is oil-free, salt-free popcorn good for weight loss?

Oil-free, salt-free popcorn can fit a weight-loss eating plan as a filling, fiber-containing snack, especially instead of buttery or fried snacks. It does not cause weight loss by itself, and oversized portions can still add up.

How do you keep oil-free, salt-free popcorn crunchy?

Keep oil-free, salt-free popcorn crunchy by letting it cool completely, then storing it in an airtight container in a cool, dry place. Sealing it while warm traps steam and makes the pieces soft.

Why is my oil-free, salt-free popcorn chewy?

Oil-free, salt-free popcorn usually turns chewy when it absorbs moisture from the air or is sealed before cooling. Spread it out to cool, then store it airtight; briefly reheating it can help restore some crispness.

What can you put on oil-free, salt-free popcorn for flavor?

You can flavor oil-free, salt-free popcorn with dry spices or herbs, such as smoked paprika, black pepper, cinnamon, or nutritional yeast. Add seasonings while the popcorn is warm so they cling more easily.

Which kernels work best for oil-free, salt-free popcorn?

Dried popping corn kernels are the right choice for oil-free, salt-free popcorn; sweet corn and canned corn will not pop the same way. Fresh, properly stored kernels tend to pop more reliably than dried-out ones.

Can you eat oil-free, salt-free popcorn at night?

Yes, oil-free, salt-free popcorn can be an evening snack. Its plain preparation avoids added oil and salt, but a large serving just before bed may feel uncomfortable, so keep the portion modest.

Is oil-free, salt-free popcorn safe for young children?

No, whole popcorn is not a safe snack for young children because pieces and unpopped kernels can cause choking. Wait until a child is old enough to chew it reliably, and supervise them while eating.

Have another question about Popcorn (No Oil, No Salt)?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026