Popcorn
Categories
| Macros | per 100 g |
|---|---|
| Calories | 387 kcal |
| Protein | 12.0 g |
| Fat | 4.5 g |
| Carbs | 77.8 g |
Popcorn is a variety of dried maize kernel that expands and puffs when heated, most commonly eaten as a snack after popping. The figures here reflect the raw, unpopped grain — the nutritional profile changes significantly once popped and any toppings are added. Per 100 g of raw kernels, popcorn provides 387 kcal, 12 g of protein, 4.5 g of fat, 77.8 g of carbohydrates and a notable 14.5 g of dietary fibre, with very little sugar at just 0.9 g. It is a meaningful source of phosphorus (358 mg), potassium (329 mg) and magnesium (144 mg) per 100 g, and also contributes 31 mcg of folate. Suitable for vegan, vegetarian, pescatarian, gluten-free, dairy-free and low-FODMAP dietary patterns.
How many calories in popcorn?
Raw popcorn kernels contain 387 kcal per 100 g. Once popped, the same weight of kernels yields a much larger volume, so a typical 30 g serving of plain popped popcorn comes in around 115 kcal before any butter or seasoning is added.
How much fibre is in popcorn?
Raw popcorn kernels contain 14.5 g of dietary fibre per 100 g, which is relatively high for a grain-based snack. Plain popped popcorn retains a good portion of that fibre, making it one of the more fibre-dense snack options by weight.
Is popcorn gluten-free?
Yes, popcorn is naturally gluten-free — maize does not contain gluten. It appears on the gluten-free diet list in this data, though people with coeliac disease should check that their specific product has not been processed in a facility shared with wheat-containing grains.
Diets
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Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 387 kcal |
| Protein | 12.0 g |
| Fat | 4.5 g |
| Carbs | 77.8 g |
| Sugars | 0.87 g |
| Fiber | 14.5 g |
| Starch | 54.4 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.64 g |
| Monounsaturated | 0.95 g |
| Polyunsaturated | 2.3 g |
| Trans | 0 g |
| Omega-3 | 0 g |
| Omega-6 | 2.5 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 7.0 mg |
| Iron | 3.2 mg |
| Magnesium | 144 mg |
| Phosphorus | 358 mg |
| Potassium | 329 mg |
| Sodium | 8.0 mg |
| Zinc | 3.1 mg |
| Copper | 0.26 mg |
| Manganese | 1.1 mg |
| Selenium | 0 mcg |
| Iodine | 2.5 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 10.0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0.29 mg |
| Vitamin K | 1.2 mcg |
| Thiamin (B1) | 0.10 mg |
| Riboflavin (B2) | 0.083 mg |
| Niacin (B3) | 2.3 mg |
| Pantothenic acid (B5) | 0.51 mg |
| Vitamin B6 | 0.16 mg |
| Folate (B9) | 31.0 mcg |
| Vitamin B12 | 0 mcg |
| Choline | 21.2 mg |
