Popcorn, popped in oil, no butter added
Common food
Photo: Wikipedia
This is the classic, crunchy snack made by heating corn kernels in oil until they explode into light, airy puffs. The texture is crisp with a satisfying snap, and the taste is a warm, toasty corn flavor with a subtle richness from the oil. Nutritionally, it's a high-fiber, whole-grain snack that provides a good energy boost.
Calorie split: 7% protein · 45% carbs · 49% fat
↓ Full nutrition💚 Why it's loved
People adore it for its irresistible, light crunch and the nostalgic, comforting aroma of freshly popped corn. Its versatility makes it a blank canvas for countless seasonings, from savory to sweet, fitting perfectly into movie nights, sports events, and casual gatherings.
⚠️ Watch-outs & how to enjoy it better
The primary concern is the added oil, which significantly increases the calorie and fat content compared to air-popped versions. To counteract this, practice strict portion control (e.g., using a small bowl) and pair it with a protein source like nuts or a piece of cheese to enhance satiety. Those watching their fat intake might opt for air-popping or using a minimal amount of a high-smoke-point oil.
Key benefits
- Excellent source of dietary fiber (10g per 100g)
- Whole-grain snack providing complex carbohydrates
- Contains plant-based protein (nearly 9g per 100g)
- Naturally low in sugar (0.54g per 100g)
- Can be a volume-friendly snack for portion control
🍽️ 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 popped!
Full nutrition (USDA data · scales with serving)
| Water | 2.8 g |
| Energy | 498 kcal |
| Protein | 9.0 g |
| Total lipid (fat) | 28.0 g |
| Carbohydrate, by difference | 57.9 g |
| Fiber, total dietary | 10.0 g |
| Total Sugars | 0.54 g |
| Calcium, Ca | 10.0 mg |
| Iron, Fe | 2.8 mg |
| Magnesium, Mg | 108 mg |
| Phosphorus, P | 249 mg |
| Potassium, K | 224 mg |
| Sodium, Na | 157 mg |
| Zinc, Zn | 2.6 mg |
| Copper, Cu | 0.22 mg |
| Selenium, Se | 7.3 ug |
| Vitamin C, total ascorbic acid | 0.30 mg |
| Thiamin | 0.13 mg |
| Riboflavin | 0.14 mg |
| Niacin | 1.5 mg |
| Vitamin B-6 | 0.21 mg |
| Folate, total | 17.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 17.0 ug |
| Folate, DFE | 17.0 ug |
| Choline, total | 15.9 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 8.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 70.0 ug |
| Carotene, alpha | 46.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 1083 ug |
| Vitamin E (alpha-tocopherol) | 2.4 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 4.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 5.0 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 | 0.08 g |
| SFA 16:0 | 3.9 g |
| SFA 18:0 | 1.0 g |
| Fatty acids, total monounsaturated | 8.3 g |
| MUFA 16:1 | 0.06 g |
| MUFA 18:1 | 8.2 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 13.5 g |
| PUFA 18:2 | 12.7 g |
| PUFA 18:3 | 0.79 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 oil-popped popcorn a healthy snack?
It can be part of a healthy diet. It's a whole-grain, high-fiber food. The healthiness depends heavily on the type and amount of oil used and any added salt or butter. Air-popped is the lowest-calorie method.
Why is the fat content so high?
The fat comes directly from the oil (like coconut, canola, or palm oil) used to coat the kernels and facilitate popping. This adds calories and changes the nutritional profile compared to air-popping.
How does it compare to microwave popcorn?
Both are oil-popped. The main difference is convenience. Microwave bags may contain additional flavorings, preservatives, and sometimes less healthy fats like partially hydrogenated oils. Making it on the stovetop gives you full control over ingredients.
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 4.98 kcal/g · 7% calories from protein · 10.0 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: 0.70 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.