Popcorn, ready-to-eat, butter flavored
Common food
Photo: Wikipedia
This is the classic, ready-to-eat snack that delivers a satisfying crunch with a rich, savory butter flavor. Each kernel is a puffed whole grain, offering a light yet substantial texture. Nutritionally, it's a high-fiber, energy-dense food, with its calories primarily coming from carbohydrates and fats.
Calorie split: 7% protein · 39% carbs · 54% fat
↓ Full nutrition💚 Why it's loved
People adore it for its addictive combination of salty, buttery flavor and airy crunch, making it a universal comfort food. It's deeply tied to social rituals like movie nights and sporting events, enhancing the shared experience.
⚠️ Watch-outs & how to enjoy it better
The high fat and calorie density can lead to overconsumption, and the refined carbs may cause blood sugar spikes for some. To counteract this, practice strict portion control (e.g., measure a single serving) and pair it with a protein source like nuts or a glass of milk to slow digestion.
Key benefits
- Excellent source of dietary fiber (10g per 100g)
- Provides a quick, energy-dense fuel source
- Whole-grain base offers complex carbohydrates
- Satisfying crunch can aid mindful snacking
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'butter' flavor in most ready-to-eat popcorn is often created using diacetyl and other artificial flavorings, not actual butter, which is why it doesn't make the kernels soggy.
Full nutrition (USDA data · scales with serving)
| Water | 2.3 g |
| Energy | 530 kcal |
| Protein | 8.9 g |
| Total lipid (fat) | 32.5 g |
| Carbohydrate, by difference | 53.4 g |
| Fiber, total dietary | 10.0 g |
| Total Sugars | 0.60 g |
| Calcium, Ca | 6.0 mg |
| Iron, Fe | 2.2 mg |
| Magnesium, Mg | 99.0 mg |
| Phosphorus, P | 246 mg |
| Potassium, K | 226 mg |
| Sodium, Na | 764 mg |
| Zinc, Zn | 2.1 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 | 21.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 21.0 ug |
| Folate, DFE | 21.0 ug |
| Choline, total | 14.6 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 | 61.0 ug |
| Carotene, alpha | 40.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 995 ug |
| Vitamin E (alpha-tocopherol) | 6.8 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 1.4 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 4.4 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 | 3.6 g |
| SFA 18:0 | 0.52 g |
| Fatty acids, total monounsaturated | 8.8 g |
| MUFA 16:1 | 0.03 g |
| MUFA 18:1 | 8.6 g |
| MUFA 20:1 | 0.12 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 17.1 g |
| PUFA 18:2 | 16.8 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 |
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. The hull is the entire grain kernel, so it retains its bran, germ, and endosperm, providing fiber and nutrients.
Why is it so high in calories for a snack?
The calorie density comes from two main factors: the corn itself is a carbohydrate, and the added butter-flavored oil or coating significantly increases the fat and calorie content per gram.
Can I eat this on a gluten-free diet?
Plain popcorn is naturally gluten-free. However, pre-packaged, ready-to-eat varieties may have flavorings or be processed in facilities with gluten, so always check the label for a certified gluten-free seal.
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 5.30 kcal/g · 7% calories from protein · 10.0 g fiber · 0.6 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: 3.38 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.