Snacks, popcorn, home-prepared, oil-popped, unsalted
Whole food · Snacks
Photo: Wikipedia
This is the classic, unadorned popcorn you make on the stovetop with a bit of oil. It delivers a satisfying, crunchy texture with a pure, toasty corn flavor that's light and airy. Nutritionally, it's a high-fiber, whole-grain snack that packs a surprising amount of protein for its volume.
Calorie split: 7% protein · 45% carbs · 49% fat
↓ Full nutrition💚 Why it's loved
People adore it for its simple, nostalgic flavor and the satisfying crunch that makes it the ultimate canvas for custom seasonings. It's deeply embedded in social rituals, from movie nights to baseball games, symbolizing shared leisure and fun.
⚠️ Watch-outs & how to enjoy it better
The high fat content (28.1g per 100g from the popping oil) can make it calorie-dense, and the high fiber may cause digestive discomfort in large amounts for some. To enjoy mindfully, practice portion control (e.g., use a small bowl) and pair it with a lean protein source like a hard-boiled egg to increase satiety.
Key benefits
- Excellent source of dietary fiber (10g per 100g).
- Whole-grain snack providing 9g of protein per 100g.
- Low in sugar (0.54g per 100g).
- Naturally gluten-free and contains no added sodium.
- Volume for calories allows for satisfying portion sizes.
🍽️ 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 | 2.8 g |
| Energy | 500 kcal |
| Energy | 2092 kj |
| Protein | 9.0 g |
| Total lipid (fat) | 28.1 g |
| Ash | 2.0 g |
| Carbohydrate, by difference | 58.1 g |
| Fiber, total dietary | 10.0 g |
| Total Sugars | 0.54 g |
| Calcium, Ca | 10.0 mg |
| Iron, Fe | 2.8 mg |
| Magnesium, Mg | 108 mg |
| Phosphorus, P | 250 mg |
| Potassium, K | 225 mg |
| Sodium, Na | 3.0 mg |
| Zinc, Zn | 2.6 mg |
| Copper, Cu | 0.22 mg |
| Selenium, Se | 7.3 ug |
| Vitamin C, total ascorbic acid | 0.30 mg |
| Thiamin | 0.13 mg |
| Riboflavin | 0.14 mg |
| Niacin | 1.6 mg |
| Vitamin B-6 | 0.21 mg |
| Folate, total | 17.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 17.0 ug |
| Folate, DFE | 17.0 ug |
| Choline, total | 16.0 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 8.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 70.0 ug |
| Carotene, alpha | 46.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 155 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 1087 ug |
| Vitamin E (alpha-tocopherol) | 2.4 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) | 4.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 5.0 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 | 0.08 g |
| SFA 16:0 | 3.9 g |
| SFA 18:0 | 1.0 g |
| Fatty acids, total monounsaturated | 8.3 g |
| MUFA 16:1 | 0.06 g |
| MUFA 18:1 | 8.2 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 13.5 g |
| PUFA 18:2 | 12.7 g |
| PUFA 18:3 | 0.79 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, corn-based, extruded, chips, plain — USDA does not publish this profile for Snacks.
| Tryptophan | 0.05 g |
| Threonine | 0.25 g |
| Isoleucine | 0.23 g |
| Leucine | 0.80 g |
| Lysine | 0.18 g |
| Methionine | 0.14 g |
| Cystine | 0.12 g |
| Phenylalanine | 0.32 g |
| Tyrosine | 0.27 g |
| Valine | 0.33 g |
| Arginine | 0.33 g |
| Histidine | 0.20 g |
| Alanine | 0.49 g |
| Aspartic acid | 0.46 g |
| Glutamic acid | 1.2 g |
| Glycine | 0.27 g |
| Proline | 0.57 g |
| Serine | 0.31 g |
FAQ
Is oil-popped popcorn healthier than air-popped?
Air-popped has slightly fewer calories and fat. However, oil-popped uses healthy unsaturated oils (like canola or coconut) which help fat-soluble vitamins (like Vitamin E) be absorbed and can enhance the mouthfeel and flavor.
Why is homemade popcorn so high in fiber?
Popcorn is a whole grain. The hard outer hull (the bran) is what makes it pop and is extremely rich in insoluble fiber, which aids in digestion.
Can I eat this on a low-carb diet?
While lower in net carbs than many snacks due to its high fiber, 100g still contains ~48g of net carbs (58.1g total carbs - 10g fiber). It's best enjoyed in moderation on a low-carb plan.
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 5.00 kcal/g · 7% calories from protein · 10.0 g fiber · 0.5 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.