Popcorn, NFS
Common food
Photo: Wikipedia
Popcorn is a whole-grain snack made from dried corn kernels that explode when heated, creating a light, airy, and crunchy texture. Its flavor profile ranges from subtly nutty and sweet to savory and salty, depending on preparation. Nutritionally, it's a surprisingly high-fiber whole grain, with over 10g of fiber per 100g, though it is also energy-dense at 518 kcal.
💚 Why it's loved
People adore popcorn for its satisfying crunch and incredible versatility—it's a blank canvas for sweet, savory, spicy, or umami flavors. It's deeply embedded in global culture, from movie theaters to festivals, making it a nostalgic and social comfort food.
⚠️ Watch-outs & how to enjoy it better
Commercial preparations (like movie-theater popcorn) can be extremely high in sodium, saturated fat, and calories, potentially contributing to blood pressure issues. The high carbohydrate content can also cause blood-sugar spikes if consumed in large portions without balancing nutrients. To counteract this, opt for air-popped or lightly oil-popped versions, season with herbs and spices instead of salt, and pair it with a protein source like nuts or a side of Greek yogurt.
Key benefits
- High in dietary fiber, promoting digestive health.
- A whole-grain source of complex carbohydrates.
- Low in sugar when prepared without added sweeteners.
- Provides plant-based protein (9.13g per 100g).
- Can be a filling, low-energy-density snack if air-popped.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The oldest evidence of popcorn is from Peru, where kernels dating back nearly 6,700 years have been found, showing it was a staple long before modern cinema.
Full nutrition (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 |
| 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 |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
Is popcorn a healthy snack?
Air-popped popcorn is a whole-grain, high-fiber snack that can be very healthy. However, its healthiness depends heavily on preparation—adding large amounts of butter, oil, or sugar significantly increases calories and fat.
Why does popcorn have so much fat?
The 30.57g of fat per 100g for 'Popcorn, NFS' (Not Further Specified) typically reflects preparation with oil or butter. Air-popped popcorn has less than 1g of fat per 100g; the fat content rises with added fats.
Can popcorn be part of a weight-loss diet?
Yes, when prepared simply (air-popped or with minimal oil) and portion-controlled. Its high fiber content promotes fullness, but it's calorie-dense, so measuring servings is key.