Snacks, popcorn, air-popped (Unsalted)
Whole food · Snacks
Photo: Wikipedia
Air-popped popcorn is a whole-grain kernel that expands into a light, airy, and crisp snack with a subtle, nutty corn flavor. Its texture is uniquely crunchy yet delicate, providing a satisfying base for various seasonings. Nutritionally, it's a high-fiber, low-fat powerhouse, delivering over 15 grams of fiber per 100 grams.
Calorie split: 12% protein · 78% carbs · 10% fat
↓ Full nutrition💚 Why it's loved
People adore its simple, wholesome taste and the satisfying crunch that makes it a perfect canvas for both savory and sweet toppings. It's deeply tied to movie nights, casual gatherings, and a sense of nostalgic comfort.
⚠️ Watch-outs & how to enjoy it better
Without salt or fat, some find the plain version bland. Its high-fiber content can cause digestive discomfort if eaten in large quantities without adequate water. To counteract blandness, toss with a small amount of nutritional yeast, herbs, or a pinch of salt. To aid digestion, pair with a hydrating beverage and start with a moderate portion.
Key benefits
- Excellent source of whole-grain fiber
- Very low in fat (4.2g per 100g)
- Provides plant-based protein (12g per 100g)
- Naturally sugar-free
- High-volume, low-calorie snack
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The oldest evidence of popcorn was found in Peru, where kernels dating back nearly 6,700 years were discovered, showing it was a staple long before the modern era.
Full nutrition (USDA data · scales with serving)
| Water | 4.1 g |
| Energy | 382 kcal |
| Energy | 1598 kj |
| Protein | 12.0 g |
| Total lipid (fat) | 4.2 g |
| Ash | 1.8 g |
| Carbohydrate, by difference | 77.9 g |
| Fiber, total dietary | 15.1 g |
| Calcium, Ca | 10.0 mg |
| Iron, Fe | 2.7 mg |
| Magnesium, Mg | 131 mg |
| Phosphorus, P | 300 mg |
| Potassium, K | 301 mg |
| Sodium, Na | 4.0 mg |
| Zinc, Zn | 3.4 mg |
| Copper, Cu | 0.42 mg |
| Manganese, Mn | 0.94 mg |
| Selenium, Se | 9.9 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.20 mg |
| Riboflavin | 0.28 mg |
| Niacin | 1.9 mg |
| Pantothenic acid | 0.42 mg |
| Vitamin B-6 | 0.24 mg |
| Folate, total | 23.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 23.0 ug |
| Folate, DFE | 23.0 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 1.0 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 27.0 iu |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.57 g |
| SFA 16:0 | 0.50 g |
| SFA 18:0 | 0.07 g |
| Fatty acids, total monounsaturated | 1.1 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 1.1 g |
| Fatty acids, total polyunsaturated | 1.9 g |
| PUFA 18:2 | 1.8 g |
| PUFA 18:3 | 0.06 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.09 g |
| Threonine | 0.45 g |
| Isoleucine | 0.43 g |
| Leucine | 1.5 g |
| Lysine | 0.34 g |
| Methionine | 0.25 g |
| Cystine | 0.22 g |
| Phenylalanine | 0.59 g |
| Tyrosine | 0.49 g |
| Valine | 0.61 g |
| Arginine | 0.60 g |
| Histidine | 0.37 g |
| Alanine | 0.90 g |
| Aspartic acid | 0.84 g |
| Glutamic acid | 2.3 g |
| Glycine | 0.49 g |
| Proline | 1.0 g |
| Serine | 0.57 g |
FAQ
Is air-popped popcorn a whole grain?
Yes, the entire kernel, including the bran, germ, and endosperm, is consumed, making it a 100% whole-grain food.
Why is it so high in fiber?
The hull of the corn kernel is rich in insoluble fiber, which remains intact after popping and contributes significantly to the total fiber content.
How can I make plain air-popped popcorn taste better without adding many calories?
Use flavor enhancers like nutritional yeast for a cheesy taste, a light mist of olive oil spray to help spices stick, or a sprinkle of cinnamon and a tiny dash of stevia for a sweet version.
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 3.82 kcal/g · 13% calories from protein · 15.1 g fiber · 0.0 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: 0.01 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.