Food guide

Microwave Popcorn

Microwave Popcorn is a common fat, nut or seed food; portions add up quickly.

Healthy FatsPlant-Based

Microwave Popcorn, a nutrient-dense healthy fats food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of microwave popcorn for fair comparison. Typical serving: 14 g (1 tbsp) — 583 kcal per 14 g serving.

Nutrition information for Microwave Popcorn
Nutrient	Per 100 g	Per serving (14 g)	Per 100 kcal
Energy	4164 kcal	583 kcal	100 kcal
Protein	52.1 g	7.3 g	1.3 g
Carbohydrate	322.1 g	45.1 g	7.7 g
Fat	311.4 g	43.6 g	7.5 g
Fibre	57.9 g	8.1 g	1.4 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of microwave popcorn, with a typical serving and FDA Daily Value for adults.

Micronutrients for Microwave Popcorn
Nutrient	Per 100 g	Per serving (14 g)	% DV
Vitamins
Vitamin A	8 µg	1.1 µg	<1%
Vitamin C	0.3 mg	0.042 mg	<1%
Vitamin D	0 µg	0 µg	0%
Vitamin E	2.4 mg	0.34 mg	16%
Vitamin K	4.1 µg	0.57 µg	3%
Thiamin	0.13 mg	0.018 mg	11%
Riboflavin	0.057 mg	0.008 mg	4%
Niacin	1.2 mg	0.17 mg	8%
Vitamin B6	0.11 mg	0.015 mg	6%
Folate	25 µg	3.5 µg	6%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.23 mg	0.032 mg	5%
Choline	12.6 mg	1.8 mg	2%
Minerals
Calcium	4 mg	0.56 mg	<1%
Iron	2 mg	0.28 mg	11%
Magnesium	79 mg	11.1 mg	19%
Phosphorus	199 mg	27.9 mg	16%
Potassium	182 mg	25.5 mg	4%
Sodium	909 mg	127 mg	40%
Zinc	3.1 mg	0.43 mg	28%
Selenium	2.2 µg	0.31 µg	4%
Copper	0.16 mg	0.022 mg	18%
Manganese	0.63 mg	0.088 mg	27%

Source: USDA FoodData Central — Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat

% 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 microwave popcorn?

Useful fibre in a familiar, everyday food.
Microwave Popcorn is a common fat, nut or seed food; portions add up quickly.

How to include it

Use in the usual way for this food, and keep an eye on the stated serving.
Typical pairing ideas: Rice, Vegetables, Eggs.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.