Popcorn, ready-to-eat, plain, light
Common food
Photo: Wikipedia
Light, plain, ready-to-eat popcorn is a whole-grain snack that delivers a satisfying, airy crunch with a subtly sweet, toasty corn flavor. Its high fiber content makes it a surprisingly filling choice for its calorie count, offering a guilt-free way to satisfy a craving for something savory and crunchy.
Calorie split: 10% protein · 60% carbs · 30% fat
↓ Full nutrition💚 Why it's loved
People love its addictive, simple crunch and the nostalgic comfort it brings—it's the quintessential movie theater and couch snack. Its versatility also shines, as it serves as a perfect blank canvas for both sweet and savory seasonings.
⚠️ Watch-outs & how to enjoy it better
While light, it can still be calorie-dense if eaten mindlessly from a large bag, and some brands may add unexpected sodium. To counteract this, practice portion control by measuring a single serving (about 3 cups) and pair it with a protein source like nuts or cheese to increase satiety.
Key benefits
- High in dietary fiber (12.7g per 100g)
- Good source of plant-based protein (11.33g per 100g)
- Naturally low in sugar (0.76g per 100g)
- Whole-grain snack providing complex carbohydrates
- Light and airy texture makes it a volume-friendly snack
🍽️ 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 | 2.9 g |
| Energy | 437 kcal |
| Protein | 11.3 g |
| Total lipid (fat) | 14.9 g |
| Carbohydrate, by difference | 68.1 g |
| Fiber, total dietary | 12.7 g |
| Total Sugars | 0.76 g |
| Calcium, Ca | 7.0 mg |
| Iron, Fe | 2.8 mg |
| Magnesium, Mg | 126 mg |
| Phosphorus, P | 313 mg |
| Potassium, K | 288 mg |
| Sodium, Na | 600 mg |
| Zinc, Zn | 2.7 mg |
| Copper, Cu | 0.23 mg |
| Selenium, Se | 0.00 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.07 mg |
| Niacin | 2.0 mg |
| Vitamin B-6 | 0.14 mg |
| Folate, total | 27.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 27.0 ug |
| Folate, DFE | 27.0 ug |
| Choline, total | 18.6 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 9.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 78.0 ug |
| Carotene, alpha | 51.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 1269 ug |
| Vitamin E (alpha-tocopherol) | 2.7 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 1.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.0 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 | 0.00 g |
| SFA 16:0 | 1.7 g |
| SFA 18:0 | 0.24 g |
| Fatty acids, total monounsaturated | 3.9 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 3.8 g |
| MUFA 20:1 | 0.05 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 7.8 g |
| PUFA 18:2 | 7.7 g |
| PUFA 18:3 | 0.16 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 plain popcorn a healthy snack?
Yes, it's a whole-grain, high-fiber snack that can be part of a healthy diet. The 'light' variety often uses less oil, reducing fat and calories compared to traditional movie theater popcorn.
Why does popcorn have so much fiber?
Popcorn is a whole grain, meaning the entire kernel—bran, germ, and endosperm—is eaten. The tough outer hull (the bran) is particularly rich in insoluble fiber.
Can I eat popcorn on a low-carb diet?
It can be challenging. While high in fiber, popcorn is still a carbohydrate-rich food. A 28g serving contains about 19g of carbs, which may be a significant portion of a strict daily low-carb limit.
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 4.37 kcal/g · 10% calories from protein · 12.7 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: 2.08 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.