Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat
Whole food · Snacks
Photo: Wikipedia
This is the classic, buttery-tasting, oil-popped microwave popcorn, known for its light, airy texture and satisfying crunch. With a golden-yellow hue and a savory, slightly salty profile, it's a staple snack. Nutritionally, it's a high-fat, high-carb energy source, providing significant calories in a voluminous, low-density form.
Calorie split: 5% protein · 30% carbs · 65% fat
↓ Full nutrition💚 Why it's loved
People adore its irresistible combination of salty, savory flavor and light, crispy texture, which makes it a go-to for casual snacking. It's deeply embedded in cultural rituals like movie nights, offering a sense of comfort and shared experience.
⚠️ Watch-outs & how to enjoy it better
The high fat content (43.55g per 100g) and caloric density can lead to overconsumption, potentially impacting weight management. The sodium content in many brands can be high, and the oil used may be inflammatory if it's a refined seed oil. To counteract this, practice strict portion control (stick to a single bag), choose low-sodium or no-salt-added versions, and pair it with a protein source like nuts or cheese to increase satiety.
Key benefits
- High in dietary fiber (8.1g per 100g) for digestive health.
- Provides a quick, energy-dense snack at 583 kcal per 100g.
- Contains no trans fats, aligning with modern dietary guidelines.
- Whole-grain corn offers some B vitamins and minerals.
- Low in sugar (0.46g per 100g), unlike many sweet snacks.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'butter' flavor in many microwave popcorns is primarily created using a chemical compound called diacetyl, which is also naturally found in butter, beer, and some wines.
Full nutrition (USDA data · scales with serving)
| Water | 1.2 g |
| Energy | 583 kcal |
| Energy | 2440 kj |
| Protein | 7.3 g |
| Total lipid (fat) | 43.5 g |
| Ash | 2.9 g |
| Carbohydrate, by difference | 45.1 g |
| Fiber, total dietary | 8.1 g |
| Total Sugars | 0.46 g |
| Sucrose | 0.31 g |
| Glucose | 0.07 g |
| Fructose | 0.07 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 34.4 g |
| Calcium, Ca | 4.0 mg |
| Iron, Fe | 2.0 mg |
| Magnesium, Mg | 79.0 mg |
| Phosphorus, P | 199 mg |
| Potassium, K | 182 mg |
| Sodium, Na | 909 mg |
| Zinc, Zn | 3.1 mg |
| Copper, Cu | 0.16 mg |
| Manganese, Mn | 0.63 mg |
| Selenium, Se | 2.2 ug |
| Fluoride, F | 6.3 ug |
| Vitamin C, total ascorbic acid | 0.30 mg |
| Thiamin | 0.13 mg |
| Riboflavin | 0.06 mg |
| Niacin | 1.2 mg |
| Pantothenic acid | 0.23 mg |
| Vitamin B-6 | 0.11 mg |
| Folate, total | 25.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 25.0 ug |
| Folate, DFE | 25.0 ug |
| Choline, total | 12.6 mg |
| Betaine | 0.30 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 | 154 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 829 ug |
| Vitamin E (alpha-tocopherol) | 2.4 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.16 mg |
| Tocopherol, gamma | 24.9 mg |
| Tocopherol, delta | 6.0 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.25 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 4.1 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 6.8 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 | 4.6 g |
| SFA 18:0 | 1.9 g |
| Fatty acids, total monounsaturated | 9.8 g |
| MUFA 16:1 | 0.04 g |
| MUFA 18:1 | 9.7 g |
| MUFA 20:1 | 0.12 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 23.2 g |
| PUFA 18:2 | 22.3 g |
| PUFA 18:3 | 0.85 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 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)
| 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
Why does the bag say 'no trans fat' but list partially hydrogenated oil?
U.S. labeling laws allow products with less than 0.5g of trans fat per serving to be listed as '0g.' The oil may still contain trace amounts, but the serving size is small enough to round down.
Is microwave popcorn a whole grain?
Yes, popcorn is a whole grain. The kernel includes the bran, germ, and endosperm, providing fiber and nutrients, though the added fats and sodium in microwave versions reduce its overall health profile.
How can I make it healthier at home?
Use an air-popper or stovetop method with a small amount of heart-healthy oil like avocado oil. Season with nutritional yeast, herbs, or a light sprinkle of salt instead of the provided butter-flavored packet.
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 5.83 kcal/g · 5% calories from protein · 8.1 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: 4.99 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.