Popcorn, microwave, regular (butter) flavor, made with palm oil
Whole food · Snacks
Photo: Wikipedia
This is the classic, nostalgic movie-night snack: fluffy, irregularly shaped corn kernels coated in a savory, buttery, salty film. The texture is a delightful mix of airy crunch and a slightly chewy core, with a rich, savory flavor from the palm oil and butter flavoring. Nutritionally, it's a high-energy, high-fiber snack, but its fat and calorie density are significant for a 100g serving.
💚 Why it's loved
People love it for its irresistible combination of salty, buttery flavor and satisfying crunch, making it the quintessential comfort food for movies, parties, and casual snacking. Its versatility allows it to be a base for countless sweet and savory seasonings.
⚠️ Watch-outs & how to enjoy it better
The high calorie, fat (from palm oil), and sodium content can be a concern for those monitoring heart health or blood pressure. The refined carbs can also cause a rapid blood-sugar spike. To counteract this, pair it with a source of protein (like nuts or cheese) or healthy fat to slow digestion, practice strict portion control (stick to a single serving), and choose low-sodium versions when possible.
Key benefits
- High in dietary fiber (10g per 100g)
- Provides a quick source of energy (535 kcal)
- Contains plant-based protein (8.38g per 100g)
- Whole-grain snack when not overly processed
- Low in sugar (0.3g per 100g)
🍽️ 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 fumes that cause a rare lung disease called bronchiolitis obliterans, or 'popcorn lung,' in factory workers with prolonged exposure.
Full nutrition (scales with serving)
| Water | 0.90 g |
| Energy | 535 kcal |
| Energy | 2237 kj |
| Protein | 8.4 g |
| Total lipid (fat) | 30.2 g |
| Ash | 3.2 g |
| Carbohydrate, by difference | 57.3 g |
| Fiber, total dietary | 10.0 g |
| Total Sugars | 0.30 g |
| Sucrose | 0.30 g |
| Glucose | 0.00 g |
| Fructose | 0.00 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 45.5 g |
| Calcium, Ca | 23.0 mg |
| Iron, Fe | 2.1 mg |
| Magnesium, Mg | 110 mg |
| Phosphorus, P | 275 mg |
| Potassium, K | 393 mg |
| Sodium, Na | 763 mg |
| Zinc, Zn | 2.3 mg |
| Copper, Cu | 0.20 mg |
| Manganese, Mn | 0.77 mg |
| Selenium, Se | 5.9 ug |
| Fluoride, F | 0.00 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.06 mg |
| Niacin | 1.6 mg |
| Pantothenic acid | 0.20 mg |
| Vitamin B-6 | 0.31 mg |
| Folate, total | 15.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 15.0 ug |
| Folate, DFE | 15.0 ug |
| Choline, total | 15.4 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 | 50.0 ug |
| Carotene, alpha | 6.0 ug |
| Cryptoxanthin, beta | 111 ug |
| Vitamin A, IU | 182 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 1115 ug |
| Vitamin E (alpha-tocopherol) | 2.9 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.14 mg |
| Tocopherol, gamma | 6.6 mg |
| Tocopherol, delta | 0.24 mg |
| Tocotrienol, alpha | 2.5 mg |
| Tocotrienol, beta | 0.34 mg |
| Tocotrienol, gamma | 4.2 mg |
| Tocotrienol, delta | 1.5 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 4.3 ug |
| Fatty acids, total saturated | 14.6 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.03 g |
| SFA 12:0 | 0.06 g |
| SFA 14:0 | 0.30 g |
| SFA 15:0 | 0.01 g |
| SFA 16:0 | 12.6 g |
| SFA 17:0 | 0.03 g |
| SFA 18:0 | 1.3 g |
| SFA 20:0 | 0.11 g |
| SFA 22:0 | 0.02 g |
| SFA 24:0 | 0.02 g |
| Fatty acids, total monounsaturated | 10.5 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.04 g |
| MUFA 16:1 c | 0.04 g |
| MUFA 17:1 | 0.01 g |
| MUFA 18:1 | 0.27 g |
| MUFA 20:1 | 0.05 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 4.1 g |
| PUFA 18:2 | 4.1 g |
| PUFA 18:2 n-6 c,c | 3.5 g |
| PUFA 18:2 CLAs | 0.01 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:3 n-6 c,c,c | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.85 g |
| Fatty acids, total trans-monoenoic | 0.27 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 0.27 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.13 g |
| Fatty acids, total trans-polyenoic | 0.13 g |
| Cholesterol | 0.00 mg |
| Phytosterols | 0.00 mg |
| Stigmasterol | 0.00 mg |
| Campesterol | 0.00 mg |
| Beta-sitosterol | 0.00 mg |
| Tryptophan | 0.06 g |
| Threonine | 0.33 g |
| Isoleucine | 0.31 g |
| Leucine | 1.1 g |
| Lysine | 0.24 g |
| Methionine | 0.18 g |
| Cystine | 0.16 g |
| Phenylalanine | 0.43 g |
| Tyrosine | 0.35 g |
| Valine | 0.44 g |
| Arginine | 0.43 g |
| Histidine | 0.27 g |
| Alanine | 0.65 g |
| Aspartic acid | 0.60 g |
| Glutamic acid | 1.6 g |
| Glycine | 0.36 g |
| Proline | 0.76 g |
| Serine | 0.41 g |
| Hydroxyproline | 0.00 g |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
Why is palm oil used in microwave popcorn?
Palm oil is used because it has a high smoke point, is semi-solid at room temperature (helping the butter flavoring adhere), and is cost-effective for mass production, creating a stable, shelf-ready product.
Is microwave popcorn a whole grain?
Yes, the popped kernel itself is a whole grain, retaining its bran, germ, and endosperm. However, the added fats, salt, and flavorings significantly alter its nutritional profile from plain air-popped corn.
How can I make a healthier version at home?
You can air-pop plain kernels using a dedicated popper or a large pot with a lid. Then, lightly toss with a small amount of melted heart-healthy oil (like avocado oil) and season with nutritional yeast, herbs, or spices instead of butter and salt.