Popcorn
A whole grain snack that delivers real volume for very few calories when air-popped.
Nutrition per 100 g
Standardised to 100 g of popcorn for fair comparison. Typical serving: 25 g air-popped — 96 kcal per 25 g serving.
| Nutrient | Per 100 g | Per serving (25 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 384 kcal | 96 kcal | 100 kcal |
| Protein | 12.4 g | 3.1 g | 3.2 g |
| Carbohydrate | 78 g | 19.5 g | 20.3 g |
| Fat | 4.4 g | 1.1 g | 1.1 g |
| Fibre | 14.4 g | 3.6 g | 3.8 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of popcorn, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (25 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin E | 1.3 mg | 0.33 mg | 9% |
| Vitamin K | 62.3 µg | 15.6 µg | 52% |
| Thiamin | 0.18 mg | 0.045 mg | 15% |
| Riboflavin | 0.13 mg | 0.033 mg | 10% |
| Niacin | 8.1 mg | 2 mg | 51% |
| Vitamin B6 | 0.5 mg | 0.13 mg | 29% |
| Vitamin B12 | 0.14 µg | 0.035 µg | 6% |
| Pantothenic acid | 1.1 mg | 0.28 mg | 22% |
| Minerals | |||
| Calcium | 32 mg | 8 mg | 2% |
| Iron | 1.4 mg | 0.35 mg | 8% |
| Magnesium | 28 mg | 7 mg | 7% |
| Phosphorus | 299 mg | 74.8 mg | 24% |
| Potassium | 288 mg | 72 mg | 6% |
| Sodium | 1140 mg | 285 mg | 50% |
| Zinc | 0.98 mg | 0.25 mg | 9% |
| Selenium | 26.1 µg | 6.5 µg | 47% |
| Copper | 0.078 mg | 0.02 mg | 9% |
| Manganese | 0.23 mg | 0.058 mg | 10% |
Source: USDA FoodData Central — KFC, Popcorn Chicken
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat popcorn?
- One of the few wholegrain snack foods.
- High volume per calorie, which helps satiety.
How to include it
- Air-pop or use a lidded pan with a teaspoon of oil.
- Season with paprika or nutritional yeast instead of butter.
Things to consider
- Cinema and microwave versions can triple the calories with fat and salt.
- Not suitable for very young children (choking risk).
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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- kcal
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- protein
- 8.3 g
- fibre
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Crackers
Crisp baked wheat biscuits eaten with cheese, dips and soups.
- kcal
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Sweetcorn, cooked
A whole grain eaten as a vegetable, with fibre, folate and the eye carotenoid zeaxanthin.
- kcal
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- fibre
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