Popcorn, popped in oil, with added butter
Common food
Photo: Wikipedia
This is the classic, indulgent movie-theater-style popcorn, where fluffy white kernels are popped in oil and then generously coated in melted butter. It delivers a satisfyingly crunchy yet tender texture, with a rich, savory, and slightly salty flavor profile. Nutritionally, it's a high-energy snack, packing over 500 kcal per 100g, primarily from its significant fat content.
Calorie split: 6% protein · 36% carbs · 58% fat
↓ Full nutrition💚 Why it's loved
People love it for its irresistible combination of salty, buttery flavor and the satisfying crunch of the kernels. It's deeply tied to cultural experiences like movie nights, carnivals, and sports events, making it a nostalgic comfort food.
⚠️ Watch-outs & how to enjoy it better
The high fat and calorie density can be a concern for those monitoring intake, and the added butter often contains saturated fat. The oil used for popping and any added salt can contribute to a high sodium content. To counteract this, practice portion control by measuring out a single serving, and consider pairing it with a protein source like nuts or a glass of milk to increase satiety.
Key benefits
- Good source of dietary fiber (8.4g per 100g)
- Provides a quick source of energy from carbohydrates
- Contains some plant-based protein (7.69g per 100g)
- Whole-grain snack when not overly processed
- Can be a vehicle for other nutrients like antioxidants in seasonings
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'butter' flavor on most movie theater popcorn is actually a mixture of oil, beta-carotene for color, and artificial flavoring, as real butter would burn at popping temperatures and make the popcorn soggy.
Full nutrition (USDA data · scales with serving)
| Water | 5.8 g |
| Energy | 525 kcal |
| Protein | 7.7 g |
| Total lipid (fat) | 35.2 g |
| Carbohydrate, by difference | 49.1 g |
| Fiber, total dietary | 8.4 g |
| Total Sugars | 0.51 g |
| Calcium, Ca | 12.0 mg |
| Iron, Fe | 2.4 mg |
| Magnesium, Mg | 92.0 mg |
| Phosphorus, P | 214 mg |
| Potassium, K | 194 mg |
| Sodium, Na | 223 mg |
| Zinc, Zn | 2.2 mg |
| Copper, Cu | 0.19 mg |
| Selenium, Se | 6.2 ug |
| Vitamin C, total ascorbic acid | 0.30 mg |
| Thiamin | 0.11 mg |
| Riboflavin | 0.12 mg |
| Niacin | 1.3 mg |
| Vitamin B-6 | 0.35 mg |
| Folate, total | 15.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 15.0 ug |
| Folate, DFE | 15.0 ug |
| Choline, total | 15.9 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 126 ug |
| Retinol | 115 ug |
| Carotene, beta | 112 ug |
| Carotene, alpha | 39.0 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 918 ug |
| Vitamin E (alpha-tocopherol) | 3.1 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.30 ug |
| Vitamin K (phylloquinone) | 10.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 9.2 g |
| SFA 4:0 | 0.19 g |
| SFA 6:0 | 0.13 g |
| SFA 8:0 | 0.08 g |
| SFA 10:0 | 0.18 g |
| SFA 12:0 | 0.21 g |
| SFA 14:0 | 0.73 g |
| SFA 16:0 | 5.7 g |
| SFA 18:0 | 1.9 g |
| Fatty acids, total monounsaturated | 10.0 g |
| MUFA 16:1 | 0.14 g |
| MUFA 18:1 | 9.8 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 13.2 g |
| PUFA 18:2 | 12.4 g |
| PUFA 18:3 | 0.85 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 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 | 21.0 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 this popcorn a whole grain?
Yes, popcorn is a whole grain, as it includes the bran, germ, and endosperm. The popping process doesn't remove these nutrient-rich parts.
Why is it so high in calories?
The high calorie count comes primarily from the oil and butter used in preparation, which are pure fats. Fat contains 9 calories per gram, compared to 4 for carbohydrates and protein.
Is it a good snack for weight loss?
In its oil-and-butter-popped form, it is calorie-dense and can be easy to overconsume. For weight management, air-popped popcorn without added fats is a much lower-calorie, high-fiber alternative.
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 5.25 kcal/g · 6% calories from protein · 8.4 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: 1.15 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.