Popcorn Nutritional Value

Popcorn is one of the most famous snacks all over the world. It is almost a "must have" in all shopping malls and cinema multiplexes. It is very tasty and has a great flavour which drag us towards it instantly. Given its done in a constrained manner, Popcorn is one of our recommended healthy snacks for any occasion. Why? Read on to know popcorn nutritional value.



Popcorn Nutritional Value

Popcorn is a healthy wholegrain food and hence it is ideal for snacking between well timed balanced meals. It is generally filling in nature and has energy enhancing carbohydrates. In addition to its taste, it is the popcorn's nutritional value which makes it such a fantastic snack. It is a very good source of dietary fibre and protein. It is also known for its low sodium and sugar content.

Below is the table which details popcorn’s nutritional value.

Popcorn nutrition (30g)

Content Amount (Typical)
Calories 93
Calories from Fat 10
Carbohydrates 18.7g
Dietary Fibre 15g
Protein 3.1g
Iron 2.7mg
Cholesterol 0mg
Fat 1.1g
source – about.com



Another nutritional benefit of popcorn is its high content of antioxidants, which not only protect cells from damage caused by free radicals, they can reduce risk of getting cancer and heart disease. Below is a list of such key ingredients in 100 grams of popcorn.

Popcorn Types & Calories

Content Amount (mg)
Iron 2.5
Phosphorus 2.8
Calcium 11
Thiamine (B1) 0.39
Riboflavin 0.12
Niacin 2.2
Sodium 2
source – buzzle.com


Word of caution!

Care should also be taken when giving popcorn to small children (typically below age of 4) due to chances of choking. Special type of popcorn has been developed with special "hullness".

Please note that it will be a grave mistake to group all available popcorn into a “healthy snack” bracket. Most commercially sold popcorns might have extra oil/sugar/butter added to add more flavour to popcorn. Popcorn, only when it is made using the minimal amount of correct ingredients, can be said to be healthy. Below is a table which gives examples of different type of popcorn and its estimated calories

Popcorn Types & Calories

Popcorn Type Calories (Typical)
Caramel popcorn with peanuts 230
Caramel popcorn 122.5
Cheese Popcorn 58
Oil Popped popcorn 55
Buttered Popcorn 40
Air Popped 31
source – buzzle.com


Based on the above table we can summerize below nutritional facts about popcorn.

Popcorn – things to remember

1. No cholesterol
2. Very low in saturated fat
3. Very low in sodium
4. Very low in sugar
5. High in dietary fibre
6. Good source of protein


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