Popcorn, microwave, butter flavored
Common food
Photo: Wikipedia
Microwave butter-flavored popcorn is a convenient, pre-packaged snack that transforms from hard kernels into a light, airy treat with a savory, buttery coating. Its texture is a satisfying mix of fluffy interiors and a slight crispness on the edges. While it's a calorie-dense snack at 518 kcal per 100g, it provides a notable 10.2g of dietary fiber, which is over a third of the daily recommended intake.
Calorie split: 7% protein · 41% carbs · 52% fat
↓ Full nutrition💚 Why it's loved
People love it for its irresistible combination of savory, buttery flavor and the satisfying, crunchy-yet-soft texture. It's deeply embedded in modern snack culture, especially as a go-to for movie nights and casual gatherings, offering a comforting and nostalgic experience.
⚠️ Watch-outs & how to enjoy it better
The high fat (30.57g per 100g) and calorie content can contribute to weight gain if consumed in large portions. The butter-flavored coating often contains sodium and artificial flavorings, and the microwave bag may use chemicals like diacetyl. To counteract this, practice strict portion control (e.g., stick to 2-3 cups), choose 'light' or 'air-popped' varieties, and pair it with a source of protein like nuts or a glass of milk to increase satiety.
Key benefits
- Excellent source of dietary fiber (10.2g per 100g)
- Whole-grain snack when made from popcorn kernels
- Provides a quick source of energy from carbohydrates
- Convenient and requires minimal preparation time
- Can be a high-volume, low-calorie-density snack if prepared without added fats
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'butter' flavor in many microwave popcorns is primarily created using a compound called diacetyl, which is also naturally produced during the fermentation of some foods like beer and yogurt.
Full nutrition (USDA data · scales with serving)
| Water | 2.4 g |
| Energy | 518 kcal |
| Protein | 9.1 g |
| Total lipid (fat) | 30.6 g |
| Carbohydrate, by difference | 55.0 g |
| Fiber, total dietary | 10.2 g |
| Total Sugars | 0.61 g |
| Calcium, Ca | 6.0 mg |
| Iron, Fe | 2.3 mg |
| Magnesium, Mg | 102 mg |
| Phosphorus, P | 253 mg |
| Potassium, K | 232 mg |
| Sodium, Na | 764 mg |
| Zinc, Zn | 2.2 mg |
| Copper, Cu | 0.18 mg |
| Selenium, Se | 0.00 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.06 mg |
| Niacin | 1.6 mg |
| Vitamin B-6 | 0.11 mg |
| Folate, total | 22.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 22.0 ug |
| Folate, DFE | 22.0 ug |
| Choline, total | 15.0 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 7.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 63.0 ug |
| Carotene, alpha | 41.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 1024 ug |
| Vitamin E (alpha-tocopherol) | 2.1 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 28.4 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 14.3 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.05 g |
| SFA 8:0 | 0.67 g |
| SFA 10:0 | 0.53 g |
| SFA 12:0 | 4.1 g |
| SFA 14:0 | 1.6 g |
| SFA 16:0 | 2.7 g |
| SFA 18:0 | 4.4 g |
| Fatty acids, total monounsaturated | 6.8 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 6.7 g |
| MUFA 20:1 | 0.07 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 7.4 g |
| PUFA 18:2 | 7.1 g |
| PUFA 18:3 | 0.34 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 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 | 0.00 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 microwave popcorn a whole grain?
Yes, popcorn itself is a whole grain. However, the nutritional profile of the final product is significantly altered by the added fats, salt, and flavorings in the butter-flavored variety.
Why does my microwave popcorn sometimes have unpopped kernels?
Unpopped kernels, often called 'old maids,' can result from insufficient heating time, uneven heat distribution, or kernels that have lost moisture. Storing popcorn in a cool, dry place helps maintain kernel quality.
What is the white part at the bottom of the bag?
That is the solidified coconut oil or palm oil used to pop the kernels, mixed with the butter flavoring and salt. It's the primary source of the snack's fat and calories.
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 5.18 kcal/g · 7% calories from protein · 10.2 g fiber · 0.6 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: 3.29 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.