Popcorn, sugar syrup/caramel, fat-free
Whole food · Snacks
Photo: Wikipedia
This is popcorn that has been coated in a sweet, sugar-based syrup or caramel, then dehydrated or baked until crisp and fat-free. The texture is light and airy with a satisfying crunch, offering a burst of sweet, buttery caramel flavor in every bite. Nutritionally, it is a high-carbohydrate snack with minimal protein or fat, delivering most of its calories from sugars.
Calorie split: 2% protein · 95% carbs · 3% fat
↓ Full nutrition💚 Why it's loved
People love it for the irresistible combination of sweet, buttery caramel flavor and the light, crunchy texture of popcorn. It's a nostalgic treat often associated with movie theaters, carnivals, and holiday traditions, making it a comforting and versatile snack for sharing.
⚠️ Watch-outs & how to enjoy it better
The high sugar content (over 64g per 100g) can lead to rapid blood sugar spikes and subsequent crashes, which is a concern for individuals managing diabetes or insulin resistance. The sticky coating can also be problematic for dental health. To mitigate this, enjoy it in strict portion control (e.g., a small handful) and pair it with a source of protein or healthy fat, like a handful of nuts or a cheese stick, to slow sugar absorption.
Key benefits
- Provides quick energy from simple carbohydrates
- Very low in fat, making it a lighter alternative to oil-popped caramel corn
- Contains some dietary fiber from the whole grain popcorn kernel
- Offers a sweet treat without added fats or oils
- Convenient, shelf-stable snack for on-the-go consumption
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The sticky sugar coating on caramel corn was originally developed in the early 1900s not just for flavor, but to help preserve the popcorn and keep it fresh longer for sale in boxes and tins.
Full nutrition (USDA data · scales with serving)
| Water | 6.0 g |
| Energy | 381 kcal |
| Energy | 1593 kj |
| Protein | 2.0 g |
| Total lipid (fat) | 1.4 g |
| Ash | 0.54 g |
| Carbohydrate, by difference | 90.1 g |
| Fiber, total dietary | 2.5 g |
| Total Sugars | 64.7 g |
| Calcium, Ca | 18.0 mg |
| Iron, Fe | 0.80 mg |
| Magnesium, Mg | 27.0 mg |
| Phosphorus, P | 55.0 mg |
| Potassium, K | 110 mg |
| Sodium, Na | 286 mg |
| Zinc, Zn | 0.62 mg |
| Copper, Cu | 0.14 mg |
| Selenium, Se | 3.6 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.06 mg |
| Niacin | 0.34 mg |
| Vitamin B-6 | 0.05 mg |
| Folate, total | 4.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 4.0 ug |
| Folate, DFE | 4.0 ug |
| Choline, total | 12.6 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 2.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 15.0 ug |
| Carotene, alpha | 10.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 33.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 242 ug |
| Vitamin E (alpha-tocopherol) | 0.13 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.90 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.20 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 | 0.17 g |
| SFA 18:0 | 0.03 g |
| Fatty acids, total monounsaturated | 0.26 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.26 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.63 g |
| PUFA 18:2 | 0.59 g |
| PUFA 18:3 | 0.05 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 |
| Fatty acids, total trans | 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 fat-free caramel popcorn actually healthy?
While it is low in fat, it is very high in sugar and refined carbohydrates. It should be considered an occasional treat rather than a health food, as it can contribute to blood sugar spikes and lacks significant protein or micronutrients.
Why does the popcorn sometimes get soft or sticky?
The sugar coating is hygroscopic, meaning it absorbs moisture from the air. To keep it crisp, store it in a completely airtight container at room temperature, away from humidity.
Can I make this at home?
Yes. You can make a simple version by popping corn, heating sugar or corn syrup until caramelized, tossing the popcorn in the hot syrup, and then baking it at a low temperature to dry it out without added fat.
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 3.81 kcal/g · 2% calories from protein · 2.5 g fiber · 64.7 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: 2.60 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.