Popcorn, ready-to-eat, NFS
Common food
Photo: Wikipedia
This is a classic, ready-to-eat popcorn, likely air-popped or oil-popped and lightly seasoned. It offers a satisfying, crunchy texture with a light, airy bite and a toasty, corn-forward flavor. Nutritionally, it's a high-fiber, whole-grain snack with a notable amount of fat, which contributes to its rich mouthfeel.
Calorie split: 7% protein · 39% carbs · 54% fat
↓ Full nutrition💚 Why it's loved
People love it for its addictive combination of salty, savory flavor and satisfying crunch, making it a go-to for movie nights and casual snacking. Its versatility allows for endless seasoning, from simple salt to gourmet flavors.
⚠️ Watch-outs & how to enjoy it better
The high fat content (32.53g per 100g) can make it calorie-dense, and commercial varieties may be high in sodium or contain added oils. Those monitoring blood sugar or fat intake should practice portion control and consider air-popped versions. Pairing it with a source of protein or drinking water can help manage satiety.
Key benefits
- Excellent source of dietary fiber (10g per 100g)
- Whole-grain snack providing complex carbohydrates
- Contains plant-based protein (8.88g per 100g)
- Low in sugar (0.6g per 100g)
- High-volume, crunchy snack for calorie-aware eating
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Archaeologists have found 6,700-year-old popcorn kernels in Peru that are still perfectly popped.
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 a healthy snack?
It can be a healthy choice due to its high fiber and whole-grain content, but its nutritional profile is heavily influenced by the type and amount of oil and salt used. Air-popped versions are generally the healthiest.
Why is the fat content so high?
The fat content reflects the oil (like coconut, canola, or palm oil) used in popping or as a coating, which adds flavor and helps seasonings adhere. This makes it more calorie-dense than plain air-popped corn.
How does it compare to homemade popcorn?
Ready-to-eat popcorn is pre-popped and packaged, often with added oils and preservatives for shelf stability. Homemade allows you to control the type and amount of oil, salt, and seasonings, often resulting in a lower-fat, lower-sodium product.
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.