NutriSeek

Grains

Popcorn (Air-Popped)

Rich in FiberRich in CopperRich in ZincRich in Magnesium

Overview

Why eat air-popped popcorn?

Air-popped popcorn is a whole grain that happens to be a snack, which makes it unusually easy to feel good about. A cup is only about 31 calories yet brings fiber, magnesium and zinc along with the crunch, so it fills a snack craving without much else added.

Good to know: The plain kernels are naturally almost sodium-free at 4 mg per 100 g, so what you top them with, butter, oil or salt, decides how light the snack really stays.

  1. Whole grain fiber

    Popcorn provides 15.1 g of fiber per 100 g (54% DV), the kind of roughage that supports regularity and helps a snack feel more satisfying.

  2. Light on calories

    At roughly 31 calories per 1-cup serving, a big bowl delivers plenty of volume and crunch for very few calories.

  3. Minerals from the kernel

    Per 100 g it supplies magnesium (31% DV), zinc (31% DV) and copper (47% DV), minerals involved in nerve signalling, immune function and energy metabolism.

Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.

Nutrition facts

What’s in air-popped popcorn?

Calories

382kcal

Protein

12g

Carbs

78g

Fat

4.2g

Fiber

15g

Minerals

  • Calcium10 mg1%
  • Iron2.7 mg15%
  • Magnesium131 mg31%
  • Phosphorus300 mg24%
  • Potassium301 mg6%
  • Sodium4 mg0%
  • Zinc3.4 mg31%
  • Copper0.42 mg47%
  • Selenium9.9 µg18%

Vitamins

  • Vitamin A1 µg0%
  • Thiamin (B1)0.2 mg17%
  • Riboflavin (B2)0.28 mg22%
  • Niacin (B3)1.9 mg12%
  • Vitamin B60.24 mg14%
  • Folate23 µg6%

% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.

Ask NutriSeek

Questions about popcorn (air-popped)

What are the health benefits of popcorn?How much popcorn should I eat per day?

Keep exploring

More Grains

Oats

Oats

Rich in Copper & Thiamin (B1)

Quinoa

Quinoa

Rich in Copper

Brown Rice

Brown Rice

Pearled Barley

Pearled Barley

Rich in Selenium & Fiber

Source: USDA FoodData Central, “Snacks, popcorn, air-popped (Unsalted)” (SR Legacy, FDC ID 170246).View the USDA record ↗ (opens in a new tab).