Calories in Popcorn, microwave, cheese flavored
Generic food Snacks
Popcorn, microwave, cheese flavored contains 516 kcal per 100 g. A typical serving of 1 cup, popped (14 g) provides about 72 kcal.
Roughly 52% of its calories come from fat, with 41% from carbohydrates and 7% from protein (estimated with general energy factors).
That is close to the median for popcorn on FoodFactly (501 kcal per 100 g).
100 g provides 24% of the Daily Value for magnesium, 24% of the Daily Value for Vitamin K and 20% of the Daily Value for copper.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 516 kcal | |
| Total fat C | 30.4 g | 39% |
| Saturated fat C | 14.2 g | 71% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 916 mg | 40% |
| Total carbohydrates C | 54.8 g | 20% |
| Dietary fiber C | 10.2 g | 36% |
| Total sugars C | 0.61 g | |
| Protein C | 9.1 g | 18% |
| Vitamin A C | 7 µg | 0.8% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 2.1 mg | 14% |
| Vitamin K C | 28.3 µg | 24% |
| Thiamin (B1) C | 0.073 mg | 6% |
| Riboflavin (B2) C | 0.059 mg | 5% |
| Niacin (B3) C | 1.6 mg | 10% |
| Vitamin B6 C | 0.11 mg | 7% |
| Folate (B9) C | 22 µg | 6% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 15 mg | 3% |
| Calcium C | 6 mg | 0.5% |
| Iron C | 2.3 mg | 13% |
| Magnesium C | 101 mg | 24% |
| Phosphorus C | 252 mg | 20% |
| Potassium C | 231 mg | 5% |
| Zinc C | 2.2 mg | 20% |
| Copper C | 0.18 mg | 20% |
| Selenium C | 0 µg | 0% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 7%
- Carbohydrates 41%
- Fat 52%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein9.1 gbelow the median for popcorn (median 9.1 g)
- Sugars0.61 gbelow the median for popcorn (median 0.69 g)
- Fat30.4 gabove the median for popcorn (median 28 g)
- Saturated fat14.2 gin the top quarter of popcorn (median 4.5 g)
- Sodium916 mgin the top quarter of popcorn (median 686 mg)
- Protein per 100 kcal1.8 gprotein density, useful for comparing foods with different calorie levels
- Water2.4 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 6.8 g |
|---|---|
| Polyunsaturated fat C | 7.4 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 7.1 g |
| SFA 4:0 C | 0.001 g |
| SFA 6:0 C | 0.047 g |
| SFA 8:0 C | 0.66 g |
| SFA 10:0 C | 0.53 g |
| SFA 12:0 C | 4.1 g |
| SFA 14:0 C | 1.6 g |
| SFA 16:0 C | 2.7 g |
| SFA 18:0 C | 4.4 g |
| MUFA 18:1 C | 6.7 g |
| PUFA 18:3 C | 0.34 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.018 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.071 g |
| MUFA 22:1 C | 0.004 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 63 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 1,020 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 41 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 2.4 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 22 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Popcorn
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Popcorn, microwave, low fat and sodium | 429 | 12.6 g | 73.4 g | 9.5 g |
| Popcorn, sugar syrup/caramel, fat-free | 381 | 2 g | 90.1 g | 1.4 g |
| Popcorn, microwave, regular (butter) flavor, made with palm oil | 535 | 8.4 g | 57.3 g | 30.2 g |
| Popcorn, NFS | 518 | 9.1 g | 55 g | 30.6 g |
| Popcorn, movie theater, with added butter | 656 | 5 g | 31.6 g | 58.8 g |
| Popcorn, movie theater, no butter added | 603 | 6.2 g | 39.9 g | 48.7 g |
| Popcorn, air-popped, no butter added | 385 | 12.9 g | 77.5 g | 4.5 g |
| Popcorn, air-popped, with added butter | 430 | 11 g | 65.8 g | 15.3 g |
| Popcorn, popped in oil, no butter added Canned | 498 | 9 g | 57.9 g | 28 g |
| Popcorn, popped in oil, with added butter Canned | 525 | 7.7 g | 49.1 g | 35.2 g |
| Popcorn, microwave, NFS | 518 | 9.1 g | 55 g | 30.6 g |
| Popcorn, microwave, plain | 518 | 9.1 g | 55 g | 30.6 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Snacks, popcorn, oil-popped, white popcorn, salt added | 500 | 9 g | 57.2 g | 28.1 g |
| Snacks, popcorn, home-prepared, oil-popped, unsalted | 500 | 9 g | 58.1 g | 28.1 g |
| Snacks, popcorn, cheese-flavor | 526 | 9.3 g | 51.6 g | 33.2 g |
| Snacks, popcorn, microwave, regular (butter) flavor, made with partially hydrogenated oil | 557 | 7.5 g | 55.2 g | 34 g |
| Potato chips, unsalted | 537 | 6.3 g | 59.7 g | 30.3 g |
| Snacks, corn-based, extruded, chips, barbecue-flavor | 523 | 7 g | 56.2 g | 32.7 g |
| Snacks, potato chips, cheese-flavor | 496 | 8.5 g | 57.7 g | 27.2 g |
| Snacks, potato chips, sour-cream-and-onion-flavor | 531 | 8.1 g | 51.5 g | 33.9 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in popcorn?
100 g of popcorn has 516 kcal. 1 cup, popped (14 g): about 72 kcal. 1 kernel (0.2 g): about 1 kcal. 1 100 calorie package (30 g): about 155 kcal.
How much protein is in popcorn?
Popcorn contains 9.1 g of protein per 100 g (18% of the 50 g Daily Value), or 1.3 g in 1 cup, popped (14 g). About 7% of its calories come from protein. Compared with other popcorn, that is below the median (median 9.1 g).
How many carbs are in popcorn?
Popcorn has 54.8 g of total carbohydrates per 100 g, including 10.2 g of fiber and 0.61 g of sugars.
How much fat is in popcorn?
Popcorn contains 30.4 g of fat per 100 g, of which 14.2 g is saturated (71% of the Daily Value).
What vitamins and minerals does popcorn contain?
Per 100 g, the most notable amounts relative to the Daily Value are magnesium (24% DV), Vitamin K (24% DV), copper (20% DV), phosphorus (20% DV) and zinc (20% DV). The full list is in the vitamins and minerals table above.
How much sodium is in popcorn?
100 g contains 916 mg of sodium, 40% of the 2,300 mg Daily Value.
Does popcorn have the same nutrition not specified and canned?
No. Per 100 g, popcorn, microwave, cheese flavored has 516 kcal, while popcorn, popped in oil, no butter added has 498 kcal. Processing changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2708229. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.