Popcorn, microwave, kettle
Common food
Photo: Wikipedia
Kettle-cooked microwave popcorn delivers a satisfyingly crunchy, irregularly shaped kernel with a rich, buttery flavor and a satisfyingly sturdy texture. It's a high-energy snack, packing 504 kcal and a notable 27.5g of fat per 100g, often from added oils and butter flavoring. The 10.5g of fiber per 100g is a standout nutritional feature, aiding digestion.
Calorie split: 7% protein · 45% carbs · 48% fat
↓ Full nutrition💚 Why it's loved
People love kettle corn for its addictive sweet-and-salty balance and the satisfying, audible crunch that's superior to regular microwave popcorn. It's a nostalgic comfort food tied to movie nights, carnivals, and casual gatherings.
⚠️ Watch-outs & how to enjoy it better
The high fat and sodium content, often from added butter and salt, can contribute to excessive calorie intake and may not be suitable for low-fat or low-sodium diets. To counteract, opt for light butter or no-added-salt versions, and pair a small portion with a protein source like nuts or Greek yogurt to increase satiety.
Key benefits
- Excellent source of dietary fiber (10.5g/100g)
- Provides quick energy from complex carbohydrates (58g/100g)
- Whole-grain snack when minimally processed
- Convenient and portion-controlled for on-the-go consumption
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'kettle' in kettle corn refers to the large cast-iron kettle or pot in which it was traditionally cooked over an open fire, a method that predates modern microwave technology.
Full nutrition (USDA data · scales with serving)
| Water | 2.6 g |
| Energy | 504 kcal |
| Protein | 9.3 g |
| Total lipid (fat) | 27.5 g |
| Carbohydrate, by difference | 58.0 g |
| Fiber, total dietary | 10.5 g |
| Total Sugars | 2.2 g |
| Calcium, Ca | 6.0 mg |
| Iron, Fe | 2.3 mg |
| Magnesium, Mg | 104 mg |
| Phosphorus, P | 259 mg |
| Potassium, K | 238 mg |
| Sodium, Na | 601 mg |
| Zinc, Zn | 2.2 mg |
| Copper, Cu | 0.19 mg |
| Selenium, Se | 0.00 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.06 mg |
| Niacin | 1.7 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 | 15.4 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 | 64.0 ug |
| Carotene, alpha | 42.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 1048 ug |
| Vitamin E (alpha-tocopherol) | 5.1 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 8.4 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 4.6 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 | 0.01 g |
| SFA 16:0 | 3.0 g |
| SFA 18:0 | 1.4 g |
| Fatty acids, total monounsaturated | 7.6 g |
| MUFA 16:1 | 0.03 g |
| MUFA 18:1 | 7.4 g |
| MUFA 20:1 | 0.10 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 13.5 g |
| PUFA 18:2 | 13.2 g |
| PUFA 18:3 | 0.32 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 kettle popcorn healthier than regular buttered popcorn?
Not necessarily. While it can have a similar calorie and fat profile, kettle corn often contains added sugar, which regular buttered popcorn does not. The nutritional difference depends more on the specific brand and preparation than the type itself.
Why does my microwave kettle popcorn sometimes burn?
Kettle corn has sugar, which caramelizes and can burn more easily than plain kernels. To prevent this, use the 'popcorn' setting on your microwave if available, or stop the microwave when the popping slows to 2-3 seconds between pops.
Can I make kettle popcorn from scratch in the microwave?
Yes. Place 1/4 cup popcorn kernels in a brown paper bag with 1 tsp of oil and 1 tbsp of sugar, fold the bag shut, and microwave on high for 2-3 minutes, shaking the bag occasionally. Caution: sugar can melt and burn.
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 5.04 kcal/g · 7% calories from protein · 10.5 g fiber · 2.2 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: 2.53 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.