Popcorn, ready-to-eat, cheese flavored
Common food
Photo: Wikipedia
This is a ready-to-eat, cheese-flavored popcorn, delivering a satisfying crunch with a savory, umami-rich cheese coating. Its nutrition is notable for a high fat content (33.2g per 100g) from the cheese seasoning and oil, alongside a substantial fiber boost (9.9g) from the whole-grain corn base.
Calorie split: 7% protein · 38% carbs · 55% fat
↓ Full nutrition💚 Why it's loved
People love it for the intense, salty-savory cheese flavor that clings to each kernel, creating a highly addictive and satisfying snack experience. It's a classic choice for movie nights, parties, and casual munching, deeply embedded in snack culture.
⚠️ Watch-outs & how to enjoy it better
The high fat and sodium content can be a concern for those monitoring heart health or blood pressure. The refined carbohydrates and added fats can also lead to rapid blood sugar spikes. To counteract, practice strict portion control (e.g., measure a single serving) and pair it with a protein source like Greek yogurt or a piece of cheese to slow digestion.
Key benefits
- Whole-grain source providing dietary fiber
- Convenient, shelf-stable, and portable snack
- Provides quick energy from carbohydrates
- Can satisfy savory cravings with bold flavor
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The cheese powder coating on many commercial cheese-flavored snacks, including popcorn, often contains a blend of dried cheeses, whey, and flavor enhancers like buttermilk, but its exact proprietary recipe is a closely guarded trade secret.
Full nutrition (USDA data · scales with serving)
| Water | 2.5 g |
| Energy | 526 kcal |
| Protein | 9.3 g |
| Total lipid (fat) | 33.2 g |
| Carbohydrate, by difference | 51.6 g |
| Fiber, total dietary | 9.9 g |
| Total Sugars | 0.79 g |
| Calcium, Ca | 113 mg |
| Iron, Fe | 2.2 mg |
| Magnesium, Mg | 91.0 mg |
| Phosphorus, P | 361 mg |
| Potassium, K | 261 mg |
| Sodium, Na | 889 mg |
| Zinc, Zn | 2.0 mg |
| Copper, Cu | 0.14 mg |
| Selenium, Se | 12.0 ug |
| Vitamin C, total ascorbic acid | 0.50 mg |
| Thiamin | 0.12 mg |
| Riboflavin | 0.24 mg |
| Niacin | 1.5 mg |
| Vitamin B-6 | 0.23 mg |
| Folate, total | 11.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 11.0 ug |
| Folate, DFE | 11.0 ug |
| Choline, total | 15.3 mg |
| Vitamin B-12 | 0.53 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 8.0 ug |
| Retinol | 1.0 ug |
| Carotene, beta | 62.0 ug |
| Carotene, alpha | 40.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 1002 ug |
| Vitamin E (alpha-tocopherol) | 3.8 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 8.2 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 6.4 g |
| SFA 4:0 | 0.03 g |
| SFA 6:0 | 0.02 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.03 g |
| SFA 12:0 | 0.02 g |
| SFA 14:0 | 0.22 g |
| SFA 16:0 | 4.8 g |
| SFA 18:0 | 1.3 g |
| Fatty acids, total monounsaturated | 9.7 g |
| MUFA 16:1 | 0.10 g |
| MUFA 18:1 | 9.6 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 15.4 g |
| PUFA 18:2 | 14.5 g |
| PUFA 18:3 | 0.88 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 | 11.0 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 cheese popcorn a good source of calcium?
While it contains some calcium from the cheese powder, the amount is generally modest per serving. It's not considered a primary dietary source of calcium compared to dairy products like milk or yogurt.
Why does it sometimes cause digestive discomfort?
The combination of high fiber (from the corn hull), high fat, and potential artificial ingredients can be hard on some digestive systems. Eating a smaller portion or drinking water alongside it can help.
Can I make a healthier version at home?
Yes! Air-pop or lightly oil-pop plain kernels, then toss with a small amount of melted butter or olive oil and nutritional yeast for a cheesy flavor with less fat and sodium.
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 5.26 kcal/g · 7% calories from protein · 9.9 g fiber · 0.8 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: 3.41 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.