Popcorn, microwave, low fat and sodium
Whole food · Snacks
Photo: Wikipedia
This is a light, airy snack made from corn kernels that pop when heated, offering a satisfying crunch with a mild, toasty corn flavor. Its low-fat and low-sodium profile makes it a guilt-free, high-fiber choice for mindful snacking.
Calorie split: 12% protein · 68% carbs · 20% fat
↓ Full nutrition💚 Why it's loved
People love it for its classic, comforting crunch and the ability to customize it with sweet or savory toppings. It's a staple for movie nights and a quick, satisfying snack that feels indulgent without being heavy.
⚠️ Watch-outs & how to enjoy it better
The high fiber content can cause digestive discomfort like bloating if consumed in large quantities quickly. To counteract this, drink plenty of water and start with a smaller portion to assess tolerance. Additionally, while low in sodium, it's still a processed snack; pair it with a protein source like nuts or cheese for a more balanced and satiating treat.
Key benefits
- Excellent source of dietary fiber (14.2g per 100g)
- Low in fat (9.5g per 100g)
- Provides a good amount of plant-based protein (12.6g per 100g)
- Very low in sugar (0.54g per 100g)
- A whole-grain snack option
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Archaeologists have found 6,700-year-old kernels of popcorn in Peru that are still perfectly poppable!
Full nutrition (USDA data · scales with serving)
| Water | 2.8 g |
| Energy | 429 kcal |
| Energy | 1797 kj |
| Protein | 12.6 g |
| Total lipid (fat) | 9.5 g |
| Ash | 1.7 g |
| Carbohydrate, by difference | 73.4 g |
| Fiber, total dietary | 14.2 g |
| Total Sugars | 0.54 g |
| Calcium, Ca | 11.0 mg |
| Iron, Fe | 2.3 mg |
| Magnesium, Mg | 151 mg |
| Phosphorus, P | 264 mg |
| Potassium, K | 241 mg |
| Sodium, Na | 490 mg |
| Zinc, Zn | 3.8 mg |
| Copper, Cu | 0.55 mg |
| Selenium, Se | 8.6 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.35 mg |
| Riboflavin | 0.11 mg |
| Niacin | 2.1 mg |
| Vitamin B-6 | 0.17 mg |
| Folate, total | 17.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 17.0 ug |
| Folate, DFE | 17.0 ug |
| Choline, total | 20.2 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 | 66.0 ug |
| Carotene, alpha | 43.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 147 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 1087 ug |
| Vitamin E (alpha-tocopherol) | 5.0 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 15.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.4 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 | 0.93 g |
| SFA 18:0 | 0.47 g |
| Fatty acids, total monounsaturated | 4.1 g |
| MUFA 16:1 | 0.04 g |
| MUFA 18:1 | 4.0 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 3.6 g |
| PUFA 18:2 | 3.3 g |
| PUFA 18:3 | 0.25 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, as it includes the bran, germ, and endosperm. This makes it a good source of fiber and nutrients.
Why is it low in fat and sodium?
This specific variety is formulated with minimal added oils or seasonings. The fat present is naturally occurring from the corn kernel, and sodium is kept low for a heart-healthier profile.
Can I make my own low-fat, low-sodium version at home?
Absolutely! You can pop kernels in an air popper or a plain paper bag in the microwave with no added oil or salt. Then, season with herbs, spices, or a light mist of olive oil spray.
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 4.29 kcal/g · 12% calories from protein · 14.2 g fiber · 0.5 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: 2.03 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.