Popcorn, air-popped, with added butter
Common food
Photo: Wikipedia
Air-popped popcorn is a light, whole-grain snack with a satisfyingly crisp yet tender texture. When topped with melted butter, it transforms into a rich, savory treat with a classic, comforting flavor. Despite its indulgent taste, it remains a surprisingly high-fiber snack.
Calorie split: 10% protein · 59% carbs · 31% fat
↓ Full nutrition💚 Why it's loved
People adore it for the irresistible combination of warm, salty, buttery flavor and the fun, interactive crunch. It's deeply tied to cultural rituals like movie nights and carnivals, making it a snack that feels like an event.
⚠️ Watch-outs & how to enjoy it better
The added butter can significantly increase saturated fat and calorie density, which may concern those monitoring fat intake or heart health. To counteract this, use a light hand with butter or opt for a sprinkle of nutritional yeast or herbs for flavor. Those watching blood sugar should note the high carbohydrate content; pairing a small portion with a protein source like nuts or cheese can help blunt spikes.
Key benefits
- Excellent source of dietary fiber (12.2g per 100g)
- Whole-grain food providing complex carbohydrates
- Relatively high in plant-based protein (11.02g per 100g)
- Low in sugar (0.79g per 100g)
- Volume for calories makes it a satisfying, high-volume snack
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Popcorn is one of the oldest snack foods in the world, with evidence of its consumption dating back nearly 5,000 years in what is now Peru.
Full nutrition (USDA data · scales with serving)
| Water | 6.2 g |
| Energy | 430 kcal |
| Protein | 11.0 g |
| Total lipid (fat) | 15.3 g |
| Carbohydrate, by difference | 65.8 g |
| Fiber, total dietary | 12.2 g |
| Total Sugars | 0.79 g |
| Calcium, Ca | 9.0 mg |
| Iron, Fe | 2.7 mg |
| Magnesium, Mg | 122 mg |
| Phosphorus, P | 305 mg |
| Potassium, K | 282 mg |
| Sodium, Na | 227 mg |
| Zinc, Zn | 2.6 mg |
| Copper, Cu | 0.22 mg |
| Selenium, Se | 0.00 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.07 mg |
| Niacin | 1.9 mg |
| Vitamin B-6 | 0.30 mg |
| Folate, total | 27.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 27.0 ug |
| Folate, DFE | 27.0 ug |
| Choline, total | 20.3 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 127 ug |
| Retinol | 115 ug |
| Carotene, beta | 128 ug |
| Carotene, alpha | 49.0 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 1225 ug |
| Vitamin E (alpha-tocopherol) | 1.3 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.30 ug |
| Vitamin K (phylloquinone) | 7.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 5.5 g |
| SFA 4:0 | 0.19 g |
| SFA 6:0 | 0.13 g |
| SFA 8:0 | 0.08 g |
| SFA 10:0 | 0.18 g |
| SFA 12:0 | 0.21 g |
| SFA 14:0 | 0.66 g |
| SFA 16:0 | 2.8 g |
| SFA 18:0 | 1.1 g |
| Fatty acids, total monounsaturated | 3.8 g |
| MUFA 16:1 | 0.10 g |
| MUFA 18:1 | 3.6 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 3.8 g |
| PUFA 18:2 | 3.5 g |
| PUFA 18:3 | 0.23 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 21.0 mg |
Amino acid profile (per 100g)
Estimated from Snacks, popcorn, oil-popped, white popcorn, salt added — USDA does not publish this profile for Popcorn.
| Tryptophan | 0.06 g |
| Threonine | 0.34 g |
| Isoleucine | 0.32 g |
| Leucine | 1.1 g |
| Lysine | 0.25 g |
| Methionine | 0.19 g |
| Cystine | 0.16 g |
| Phenylalanine | 0.44 g |
| Tyrosine | 0.37 g |
| Valine | 0.46 g |
| Arginine | 0.45 g |
| Histidine | 0.28 g |
| Alanine | 0.67 g |
| Aspartic acid | 0.63 g |
| Glutamic acid | 1.7 g |
| Glycine | 0.37 g |
| Proline | 0.79 g |
| Serine | 0.43 g |
FAQ
Is air-popped popcorn with butter still a healthy snack?
It's a whole-grain, high-fiber food, which is inherently nutritious. The healthiness depends on portion size and the amount of butter added. In moderation, it can be a satisfying part of a balanced diet.
Why is the protein content so high for a snack?
Popcorn is a whole grain, and like many grains, it contains a respectable amount of protein. Its low water content when popped makes the nutrient profile, including protein, appear more concentrated per 100g compared to its unpopped state.
How does air-popping affect nutrition versus oil-popping?
Air-popping uses no added oil, resulting in a lower fat and calorie base. This makes the nutritional data reflect primarily the corn and the added topping (like butter), whereas oil-popping adds fat calories from the start.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 4.30 kcal/g · 10% calories from protein · 12.2 g fiber · 0.8 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.80 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.