Calories in Popcorn, microwave, low sodium
Generic food Snacks
Popcorn, microwave, low sodium contains 496 kcal per 100 g. A typical serving of 1 cup, popped (11 g) provides about 55 kcal.
Roughly 49% of its calories come from fat, with 45% 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 25% of the Daily Value for magnesium, 24% of the Daily Value for copper and 24% of the Daily Value for zinc.
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 | 496 kcal | |
| Total fat C | 27.9 g | 36% |
| Saturated fat C | 5 g | 25% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 310 mg | 13% |
| Total carbohydrates C | 57.6 g | 21% |
| Dietary fiber C | 9.9 g | 35% |
| Total sugars C | 0.54 g | |
| Protein C | 8.9 g | 18% |
| Vitamin A C | 8 µg | 0.9% |
| Vitamin C C | 0.3 mg | 0.3% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 2.4 mg | 16% |
| Vitamin K C | 4.3 µg | 4% |
| Thiamin (B1) C | 0.13 mg | 11% |
| Riboflavin (B2) C | 0.14 mg | 11% |
| Niacin (B3) C | 1.5 mg | 10% |
| Vitamin B6 C | 0.21 mg | 12% |
| Folate (B9) C | 17 µg | 4% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 15.9 mg | 3% |
| Calcium C | 10 mg | 0.8% |
| Iron C | 2.8 mg | 15% |
| Magnesium C | 107 mg | 25% |
| Phosphorus C | 248 mg | 20% |
| Potassium C | 223 mg | 5% |
| Zinc C | 2.6 mg | 24% |
| Copper C | 0.22 mg | 24% |
| Selenium C | 7.2 µg | 13% |
% 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 45%
- Fat 49%
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
- Protein8.9 gbelow the median for popcorn (median 9.1 g)
- Fiber9.9 gbelow the median for popcorn (median 10.2 g)
- Sugars0.54 gin the lowest quarter of popcorn (median 0.69 g)
- Fat27.9 gbelow the median for popcorn (median 28 g)
- Saturated fat5 gabove the median for popcorn (median 4.5 g)
- Sodium310 mgin the lowest quarter of popcorn (median 686 mg)
- Protein per 100 kcal1.8 gprotein density, useful for comparing foods with different calorie levels
- Water2.8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 8.2 g |
|---|---|
| Polyunsaturated fat C | 13.4 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 | 12.6 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0 g |
| SFA 14:0 C | 0.079 g |
| SFA 16:0 C | 3.9 g |
| SFA 18:0 C | 1 g |
| MUFA 18:1 C | 8.2 g |
| PUFA 18:3 C | 0.78 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.06 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 69 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 1,080 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 46 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 2.8 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 17 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, home-prepared, oil-popped, unsalted | 500 | 9 g | 58.1 g | 28.1 g |
| Snacks, popcorn, oil-popped, white popcorn, salt added | 500 | 9 g | 57.2 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 |
| Snacks, potato chips, cheese-flavor | 496 | 8.5 g | 57.7 g | 27.2 g |
| Snacks, tortilla chips, nacho-flavor, made with enriched masa flour | 511 | 7.8 g | 62.3 g | 25.6 g |
| Vegetable chips | 495 | 4.7 g | 59.2 g | 26.6 g |
| Potato chips, unsalted | 537 | 6.3 g | 59.7 g | 30.3 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 496 kcal. 1 cup, popped (11 g): about 55 kcal. 1 kernel (0.2 g): about 1 kcal. 1 100 calorie package (30 g): about 149 kcal.
How much protein is in popcorn?
Popcorn contains 8.9 g of protein per 100 g (18% of the 50 g Daily Value), or 0.98 g in 1 cup, popped (11 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 57.6 g of total carbohydrates per 100 g, including 9.9 g of fiber and 0.54 g of sugars.
How much fat is in popcorn?
Popcorn contains 27.9 g of fat per 100 g, of which 5 g is saturated (25% 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 (25% DV), copper (24% DV), zinc (24% DV), phosphorus (20% DV) and Vitamin E (16% DV). The full list is in the vitamins and minerals table above.
How much sodium is in popcorn?
100 g contains 310 mg of sodium, 13% of the 2,300 mg Daily Value.
Does popcorn have the same nutrition not specified and canned?
No. Per 100 g, popcorn, microwave, low sodium has 496 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 2708226. 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.