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Whole-grain salty snack
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Sea salt popcorn (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 55 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 cup (medium) · 8 g
31
KCAL / 8G
Carbs
6.2g
· 2% DV
Protein
1g
· 2% DV
Fat
0.4g
· 1% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 77% · Protein 12% · Fat 11%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 31 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 42 mg | 2% |
| Total carbohydrate | 6.2 g | 2% |
| Fiber | 1.2 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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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 8 g | 31 kcal |
| 2 cup (double) | 16 g | 62 kcal |
| 1 serving (small) | 25 g | 97 kcal |
| 4 cup (large) | 32 g | 124 kcal |
| 1 serving (medium) | 40 g | 155 kcal |
| 6 cup (extra large) | 48 g | 186 kcal |
| 1 serving (large) | 60 g | 232 kcal |
| 1 pack (whole) | 80 g | 310 kcal |
| 100 g | 100 g | 387 kcal |
Calculated from 387 calories per 100 g.
Make sea salt popcorn by popping kernels on the stovetop or in a suitable microwave container, then seasoning them while hot. Fine sea salt distributes more evenly than coarse crystals, so grind it first if needed.
Add finely ground sea salt to sea salt popcorn while it is still hot, and toss it well. If the popcorn is already cool and dry, a light coating of oil or melted butter can help the salt cling.
Yes, sea salt popcorn can be made in the microwave using plain popping kernels in a microwave-safe, covered bowl. Add the salt after popping, while the popcorn is hot. For a packaged product, follow its microwave instructions.
Sea salt popcorn turns chewy when it absorbs moisture from the air or is sealed before its steam escapes. Let it cool completely, then store it in an airtight container in a dry place to preserve its crunch.
Store sea salt popcorn in an airtight container at room temperature after it has cooled. For a packaged product, reseal the bag tightly or transfer the popcorn to a sealed container; exposure to air makes it lose its crispness.
Sea salt popcorn can be a whole-grain snack, but the added salt and toppings matter. Keep the salt moderate and avoid piling on butter, oil, or other salty additions if you want a lighter snack.
Sea salt popcorn does not automatically cause weight gain, but large portions or generous amounts of oil can add substantially to a snack. Serving it in a bowl instead of eating from the bag makes portions easier to manage.
Yes, you can briefly warm stale sea salt popcorn in a low oven to restore some crispness. Spread it in a single layer, watch it closely so it does not scorch, and let it cool before eating.
Freezing sea salt popcorn is possible, but it usually is not necessary and condensation can make it soggy when thawed. An airtight container in a cool, dry cupboard is a better way to keep it crisp.
Sea salt popcorn differs mainly in the kind of salt used; the flavor and texture depend more on the salt’s grind and how the popcorn is prepared. Coarse sea salt may leave some bites less seasoned than others.
Vitamins
Biotin
0.48µg · 2% DV
B1
0.02mg · 2% DV
B5
0.06mg · 1% DV
B3
0.18mg · 1% DV
Minerals
Phosphorus
29mg · 4% DV
Manganese
0.09mg · 4% DV
Magnesium
12mg · 3% DV
Zinc
0.25mg · 2% DV
Sodium
42mg · 2% DV
Potassium ⭐
26mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 31 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.
Sea salt popcorn here refers to kaya tuzlu patlamış mısır: popped corn kernels seasoned with rock salt. It can be made at home in a pot or bought ready to eat, and starts with whole-grain corn.
The light, crisp pieces are a familiar snack for movie nights, casual gatherings or an afternoon break. Its salty flavour makes it easy to eat by the handful, so pair it with water or another unsweetened drink rather than more salty snacks. It provides fibre as a whole-grain snack, though the salt is worth keeping in mind. For a lighter homemade version, use a little oil and add the salt gradually.
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
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.05g
MONOUNSATURATED
0.09g
POLYUNSATURATED
0.17g
Omega 6:3 ratio 16:1
Above the ideal 4:1 (16:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.