Popcorn
Good nutritional profile
Air-popped popcorn without oil, butter or salt, values as eaten.
Popcorn is whole-grain corn whose kernels burst when heated; these values are for air-popped popcorn with no oil, butter or salt. A 25 g portion, about 3 cups, has about 97 kcal and 3.6 g of fiber, with some manganese and magnesium. Oil-popped and buttered microwave popcorn are much richer, with up to about 44 g of fat per 100 g compared with 4.5 g here, and are usually salted.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 12.9g | 23.0% |
| Fat | 4.5g | 6.4% |
| Carbs | 77.8g | 25.9% |
| Simple Sugars | 27.23g | Estimate |
| Complex Carbs | 36.07g | Estimate |
| Fiber | 14.5g | 58.0% |
| Water | 3g | 0.1% |
| Calories | 387 | 17.2% |
Glycemic Index
Click to view full GI ranking →
Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 0.64 | g | 3.2% |
| Monounsaturated | 0.95 | g | 3.8% |
| Polyunsaturated | 2.32 | g | 17.8% |
| Omega-3 | 0.696 | g | Estimate |
| Omega-6 | 1.624 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin E | 0.29 | mg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 10 | mcg | 1.1% |
| vitamin B1 | 0.104 | mg | 8.7% |
| vitamin B2 | 0.083 | mg | 6.4% |
| vitamin B3 | 2.31 | mg | 14.4% |
| vitamin B6 | 0.157 | mg | 9.2% |
| vitamin B9 | 31 | mcg | 7.8% |
| vitamin E | 0.29 | mg | 1.9% |
| vitamin K | 1.2 | mcg | 1.0% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 7 | mg | 0.7% |
| iron | 3.19 | mg | 17.7% |
| magnesium | 144 | mg | 36.0% |
| phosphorus | 358 | mg | 51.1% |
| potassium | 329 | mg | 12.7% |
| sodium | 8 | mg | 0.3% |
| zinc | 3.08 | mg | 28.0% |
| copper | 0.262 | mg | 29.1% |
| manganese | 1.113 | mg | 48.4% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 367 | mg | 52.4% | 103% |
| Isoleucine | 431 | mg | 30.8% | 65% |
| Leucine | 1473 | mg | 54.0% | 109% |
| Lysine limiting | 338 | mg | 16.1% | 32% |
| Methionine | 469 | mg | 44.7% | 92% |
| Phenylalanine | 1078 | mg | 61.6% | 118% |
| Threonine | 452 | mg | 43.0% | 81% |
| Tryptophan | 85 | mg | 30.4% | 58% |
| Valine | 607 | mg | 33.4% | 68% |
Compare with other products
Values per 100 g
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