Calories in Popcorn, microwave, low fat and sodium
Generic food Snacks
Popcorn, microwave, low fat and sodium contains 429 kcal per 100 g. A typical serving of 1 oz (28.4 g) provides about 122 kcal.
Roughly 68% of its calories come from carbohydrates, with 20% from fat and 12% from protein (estimated with general energy factors).
That is close to the median for snacks on FoodFactly (434 kcal per 100 g).
100 g provides 61% of the Daily Value for copper, 36% of the Daily Value for magnesium and 35% of the Daily Value for zinc.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 429 kcal | |
| Total fat ? | 9.5 g | 12% |
| Saturated fat ? | 1.4 g | 7% |
| Cholesterol ? | 0 mg | 0% |
| Sodium ? | 490 mg | 21% |
| Total carbohydrates C | 73.4 g | 27% |
| Dietary fiber ? | 14.2 g | 51% |
| Total sugars C | 0.54 g | |
| Protein ? | 12.6 g | 25% |
| Vitamin A C | 7 µg | 0.8% |
| Vitamin C ? | 0 mg | 0% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E C | 5 mg | 33% |
| Vitamin K C | 15.7 µg | 13% |
| Thiamin (B1) ? | 0.35 mg | 29% |
| Riboflavin (B2) ? | 0.11 mg | 8% |
| Niacin (B3) ? | 2.1 mg | 13% |
| Vitamin B6 ? | 0.17 mg | 10% |
| Folate (B9) C | 17 µg | 4% |
| Vitamin B12 ? | 0 µg | 0% |
| Choline C | 20.2 mg | 4% |
| Calcium ? | 11 mg | 0.8% |
| Iron ? | 2.3 mg | 13% |
| Magnesium ? | 151 mg | 36% |
| Phosphorus ? | 264 mg | 21% |
| Potassium ? | 241 mg | 5% |
| Zinc ? | 3.8 mg | 35% |
| Copper ? | 0.55 mg | 61% |
| Selenium C | 8.6 µg | 16% |
% 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 12%
- Carbohydrates 68%
- Fat 20%
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
- Protein12.6 gin the top quarter of snacks (median 8 g)
- Fiber14.2 gin the top quarter of snacks (median 4.3 g)
- Sugars0.54 gin the lowest quarter of snacks (median 8.8 g)
- Fat9.5 gbelow the median for snacks (median 15.4 g)
- Saturated fat1.4 gbelow the median for snacks (median 3.9 g)
- Sodium490 mgabove the median for snacks (median 319 mg)
- Protein per 100 kcal2.9 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 ? | 4.1 g |
|---|---|
| Polyunsaturated fat ? | 3.6 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) ? | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) ? | 0 g |
| Linoleic acid (omega-6, 18:2) ? | 3.3 g |
| SFA 4:0 ? | 0 g |
| SFA 6:0 ? | 0 g |
| SFA 8:0 ? | 0 g |
| SFA 10:0 ? | 0 g |
| SFA 12:0 ? | 0 g |
| SFA 14:0 ? | 0.01 g |
| SFA 16:0 ? | 0.93 g |
| SFA 18:0 ? | 0.48 g |
| MUFA 18:1 ? | 4 g |
| PUFA 18:3 ? | 0.25 g |
| PUFA 20:4 ? | 0 g |
| MUFA 16:1 ? | 0.038 g |
| PUFA 18:4 ? | 0 g |
| MUFA 20:1 ? | 0 g |
| MUFA 22:1 ? | 0 g |
| PUFA 22:5 n-3 (DPA) ? | 0 g |
Carotenoids (7)
| Beta-carotene C | 66 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 1,087 µg |
| Retinol Z | 0 µg |
| Carotene, alpha C | 43 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta C | 0 µg |
Other components (11)
| Water ? | 2.8 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Ash C | 1.7 g |
| Theobromine C | 0 mg |
| Energy C | 1,797 kJ |
| Vitamin A, IU C | 147 IU |
| Folic acid C | 0 µg |
| Folate, food C | 17 µg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 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, 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 |
| Popcorn, microwave, plain, light | 409 | 11.9 g | 71.7 g | 10.1 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, microwave, low fat | 424 | 12.6 g | 72 g | 9.5 g |
| Snacks, popcorn, microwave, 94% fat free | 402 | 10.7 g | 76 g | 6.1 g |
| Popcorn, air-popped | 387 | 12.9 g | 77.8 g | 4.5 g |
| Snacks, popcorn, air-popped (Unsalted) | 382 | 12 g | 77.9 g | 4.2 g |
| Snacks, cornnuts, barbecue-flavor | 436 | 9 g | 71.7 g | 14.3 g |
| Snacks, pretzels, hard, whole-wheat including both salted and unsalted | 362 | 11.1 g | 81.3 g | 2.6 g |
| Snacks, KRAFT, CORNNUTS, plain | 446 | 8.5 g | 71.9 g | 15.6 g |
| Corn nuts | 446 | 8.5 g | 71.9 g | 15.6 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 429 kcal. 1 oz (28.4 g): about 122 kcal.
Is popcorn high in protein?
Popcorn contains 12.6 g of protein per 100 g (25% of the 50 g Daily Value), or 3.6 g in 1 oz (28.4 g). About 12% of its calories come from protein. Compared with other snacks, that is among the highest quarter (median 8 g).
How many carbs are in popcorn?
Popcorn has 73.4 g of total carbohydrates per 100 g, including 14.2 g of fiber and 0.54 g of sugars.
How much fat is in popcorn?
Popcorn contains 9.5 g of fat per 100 g, of which 1.4 g is saturated (7% of the Daily Value).
What vitamins and minerals does popcorn contain?
Per 100 g, the most notable amounts relative to the Daily Value are copper (61% DV), magnesium (36% DV), zinc (35% DV), Vitamin E (33% DV) and Thiamin (B1) (29% DV). The full list is in the vitamins and minerals table above.
How much sodium is in popcorn?
100 g contains 490 mg of sodium, 21% of the 2,300 mg Daily Value.
Does popcorn have the same nutrition not specified and canned?
No. Per 100 g, popcorn, microwave, low fat and sodium has 429 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: SR Legacy, record dated April 1, 2019. 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: SR Legacy, record 168139. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. 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.