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Nutritional Information

PoppyIt's hard to believe a snack food that tastes so good can actually be good for you! With suggestions from organizations such as the National Cancer Institute (NCI), the American Dental Association (ADA) and the Academy of Nutrition and Dietetics (A.N.D.), there's no doubt popcorn is a perfectly sensible snack to fit into any meal/fitness plan.

  • Air-popped popcorn has only 31 calories per cup; oil-popped popcorn has only 55 calories per cup.
  • When lightly buttered, popcorn contains about 133 calories per cup.
  • Popcorn is a whole grain, making it a good-for-you food.
  • Popcorn provides energy-producing complex carbohydrates
  • Popcorn contains fiber, providing roughage the body needs in the daily diet.
  • Popcorn is naturally low in fat and calories.
  • Popcorn has no artificial additives or preservatives, and is sugar-free.
  • Popcorn is ideal for between meal snacking since it satisfies and doesn't spoil the appetite.
  • 3 cups of popcorn equal one serving from the grain group.
  • Popcorn is ideal for between meal snacking since it satisfies and doesn't spoil an appetite.
 

Nutrient data for popcorn, air-popped

* Source: USDA Nutrient Data Laboratory

Nutrient Unit 1 Value per
100.0g
1 cup
8g
1.0 oz
28.35g
Proximates
Water g 3.32 0.27 0.94
Energy kcal 387 31 110
Protein g 12.94 1.04 3.67
Total lipid (fat) g 4.54 0.36 1.29
Carbohydrate, by difference g 77.90 6.23 22.08
Fiber, total dietary g 14.5 1.2 4.1
Sugars, total g 0.87 0.07 0.25
Minerals
Calcium, Ca mg 7 1 2
Iron, Fe mg 3.19 0.26 0.90
Magnesium, Mg mg 144 12 41
Phosphorus, P mg 358 29 101
Potassium, K mg 329 26 93
Sodium, Na mg 8 1 2
Zinc, Zn mg 3.08 0.25 0.87
Vitamins
Vitamin C, total ascorbic acid mg 0.0 0.0 0.0
Thiamin mg 0.104 0.008 0.029
Riboflavin mg 0.083 0.007 0.024
Niacin mg 2.308 0.185 0.654
Vitamin B-6 mg 0.157 0.013 0.045
Folate, DFE mcg_DFE 31 2 9
Vitamin B-12 µg 0.00 0.00 0.00
Vitamin A, RAE mcg_RAE 10 1 3
Vitamin A, IU IU 196 16 56
Vitamin E (alpha-tocopherol) mg 0.29 0.02 0.08
Vitamin D (D2 + D3) µg 0.0 0.0 0.0
Vitamin D IU 0 0 0
Vitamin K (phylloquinone) µg 1.2 0.1 0.3
Lipids
Fatty acids, total saturated g 0.570 0.046 0.162
Fatty acids, total monounsaturated g 1.100 0.088 0.312
Fatty acids, total polyunsaturated g 1.900 0.152 0.539
Cholesterol mg 0 0 0
Other
Caffeine mg 0 0 0