Popcorn, microwave, flavored, light
Common food
Photo: Wikipedia
This is a light, airy microwave popcorn, popped from kernels and tossed in a savory, buttery flavoring. It delivers a satisfying crunch with a salty, umami-rich taste, all while being surprisingly high in fiber and relatively low in calories for a snack. Its light texture makes it a guilt-free option for volume snacking.
Calorie split: 11% protein · 67% carbs · 21% fat
↓ Full nutrition💚 Why it's loved
People love it for its addictive combination of salty, savory flavor and light, crunchy texture, making it a perfect companion for movies or casual snacking. Its convenience and relatively high fiber content also make it a popular choice for a filling yet controlled treat.
⚠️ Watch-outs & how to enjoy it better
The primary concern is the sodium content from the flavoring, which can be high in a single serving. To counteract this, pair it with a potassium-rich food like a banana or orange, and drink plenty of water. Also, while the fat is moderate, the flavoring often contains palm oil or other saturated fats, so practicing portion control is key.
Key benefits
- Excellent source of dietary fiber (13.3g per 100g)
- High in plant-based protein (11.84g per 100g)
- Low in sugar (only 0.8g per 100g)
- Provides a satisfying, crunchy texture for volume eating
- Convenient, quick, and portion-controlled snack
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Microwave popcorn bags contain a chemical called diacetyl (in artificial butter flavoring) that, when heated, can release a buttery aroma so potent it has been known to cause 'popcorn lung' (bronchiolitis obliterans) in factory workers exposed to high concentrations.
Full nutrition (USDA data · scales with serving)
| Water | 3.0 g |
| Energy | 406 kcal |
| Protein | 11.8 g |
| Total lipid (fat) | 10.0 g |
| Carbohydrate, by difference | 71.2 g |
| Fiber, total dietary | 13.3 g |
| Total Sugars | 0.80 g |
| Calcium, Ca | 8.0 mg |
| Iron, Fe | 2.9 mg |
| Magnesium, Mg | 132 mg |
| Phosphorus, P | 328 mg |
| Potassium, K | 301 mg |
| Sodium, Na | 1030 mg |
| Zinc, Zn | 2.8 mg |
| Copper, Cu | 0.24 mg |
| Selenium, Se | 0.00 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.10 mg |
| Riboflavin | 0.07 mg |
| Niacin | 2.1 mg |
| Vitamin B-6 | 0.14 mg |
| Folate, total | 28.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 28.0 ug |
| Folate, DFE | 28.0 ug |
| Choline, total | 19.4 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 9.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 81.0 ug |
| Carotene, alpha | 53.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 1327 ug |
| Vitamin E (alpha-tocopherol) | 0.88 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 10.2 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.5 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.98 g |
| SFA 18:0 | 1.4 g |
| Fatty acids, total monounsaturated | 2.7 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 2.6 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 4.0 g |
| PUFA 18:2 | 3.8 g |
| PUFA 18:3 | 0.15 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 healthy snack?
It can be part of a healthy diet. This 'light' version is high in fiber and protein while low in sugar. However, watch the sodium and saturated fat from the flavoring. Choosing air-popped or lightly seasoned varieties is generally the healthiest option.
Why is it called 'light' popcorn?
The 'light' designation typically means it has 50% less fat or 33% fewer calories than regular flavored microwave popcorn. This is achieved by using less oil and butter flavoring in the seasoning.
Can I eat this on a low-carb diet?
While high in fiber, popcorn is still a whole grain and contains carbohydrates (71.18g per 100g). A standard 28g bag has about 20g of carbs. It can fit into a moderate-carb diet but is not suitable for very low-carb or ketogenic diets.
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 4.06 kcal/g · 12% calories from protein · 13.3 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: 3.42 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.