Calories in Popover
Generic food Sweets and Desserts
Popover contains 268 kcal per 100 g. A typical serving of 1 popover (31 g) provides about 83 kcal.
Roughly 53% of its calories come from carbohydrates, with 31% from fat and 16% from protein (estimated with general energy factors).
That is less energy than the typical item in biscuits, muffins, quick breads on FoodFactly, where the median is 324 kcal per 100 g across 47 foods.
100 g provides 33% of the Daily Value for selenium, 31% of the Daily Value for Riboflavin (B2) and 30% of the Daily Value for Thiamin (B1).
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 | 268 kcal | |
| Total fat C | 9.2 g | 12% |
| Saturated fat C | 4.1 g | 21% |
| Cholesterol C | 150 mg | 50% |
| Sodium C | 284 mg | 12% |
| Total carbohydrates C | 35.3 g | 13% |
| Dietary fiber C | 1.1 g | 4% |
| Total sugars C | 4 g | |
| Protein C | 11 g | 22% |
| Vitamin A C | 138 µg | 15% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 1.7 µg | 9% |
| Vitamin E C | 0.39 mg | 3% |
| Vitamin K C | 0.7 µg | 0.6% |
| Thiamin (B1) C | 0.36 mg | 30% |
| Riboflavin (B2) C | 0.4 mg | 31% |
| Niacin (B3) C | 2.5 mg | 16% |
| Vitamin B6 C | 0.079 mg | 5% |
| Folate (B9) C | 90 µg | 23% |
| Vitamin B12 C | 0.5 µg | 21% |
| Choline C | 102 mg | 19% |
| Calcium C | 123 mg | 9% |
| Iron C | 2.8 mg | 16% |
| Magnesium C | 24 mg | 6% |
| Phosphorus C | 185 mg | 15% |
| Potassium C | 221 mg | 5% |
| Zinc C | 1 mg | 9% |
| Copper C | 0.064 mg | 7% |
| Selenium C | 17.9 µg | 33% |
% 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 16%
- Carbohydrates 53%
- Fat 31%
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
- Protein11 gin the top quarter of biscuits, muffins, quick breads (median 6.5 g)
- Fiber1.1 gin the lowest quarter of biscuits, muffins, quick breads (median 1.8 g)
- Sugars4 gbelow the median for biscuits, muffins, quick breads (median 13.4 g)
- Fat9.2 gbelow the median for biscuits, muffins, quick breads (median 13.2 g)
- Saturated fat4.1 gabove the median for biscuits, muffins, quick breads (median 2.8 g)
- Sodium284 mgin the lowest quarter of biscuits, muffins, quick breads (median 413 mg)
- Protein per 100 kcal4.1 gprotein density, useful for comparing foods with different calorie levels
- Water42.8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 2.3 g |
|---|---|
| Polyunsaturated fat C | 0.92 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0.001 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 0.79 g |
| SFA 4:0 C | 0.13 g |
| SFA 6:0 C | 0.093 g |
| SFA 8:0 C | 0.056 g |
| SFA 10:0 C | 0.13 g |
| SFA 12:0 C | 0.15 g |
| SFA 14:0 C | 0.49 g |
| SFA 16:0 C | 2.2 g |
| SFA 18:0 C | 0.76 g |
| MUFA 18:1 C | 2.2 g |
| PUFA 18:3 C | 0.034 g |
| PUFA 20:4 C | 0.007 g |
| MUFA 16:1 C | 0.15 g |
| PUFA 18:4 C | 0.001 g |
| MUFA 20:1 C | 0.007 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0.003 g |
Carotenoids (6)
| Beta-carotene C | 11 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 169 µg |
| Retinol C | 136 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 5 µg |
Other components (8)
| Water C | 42.8 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 39 µg |
| Folate, food C | 25 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Pancakes, whole grain, reduced fat | 256 | 8 g | 33.6 g | 9.9 g |
| Pancakes, NFS | 282 | 7.4 g | 35.3 g | 12.1 g |
| Pancakes, plain | 282 | 7.4 g | 35.3 g | 12.1 g |
| Pancakes, pumpkin | 241 | 6.4 g | 31 g | 10.1 g |
| Waffle, plain, reduced fat | 292 | 9.7 g | 46.8 g | 7.4 g |
| Pancakes, whole grain | 273 | 7.9 g | 32.9 g | 12.3 g |
| Cornbread, made from home recipe | 287 | 6.6 g | 42.9 g | 9.8 g |
| French toast, NFS | 273 | 10.4 g | 32.3 g | 11.4 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in popover?
100 g of popover has 268 kcal. 1 popover (31 g): about 83 kcal.
Is popover high in protein?
Popover contains 11 g of protein per 100 g (22% of the 50 g Daily Value), or 3.4 g in 1 popover (31 g). About 16% of its calories come from protein. Compared with other biscuits, muffins, quick breads, that is among the highest quarter (median 6.5 g).
How many carbs are in popover?
Popover has 35.3 g of total carbohydrates per 100 g, including 1.1 g of fiber and 4 g of sugars.
How much fat is in popover?
Popover contains 9.2 g of fat per 100 g, of which 4.1 g is saturated (21% of the Daily Value).
What vitamins and minerals does popover contain?
Per 100 g, the most notable amounts relative to the Daily Value are selenium (33% DV), Riboflavin (B2) (31% DV), Thiamin (B1) (30% DV), Folate (B9) (23% DV) and Vitamin B12 (21% DV). The full list is in the vitamins and minerals table above.
How much sodium is in popover?
100 g contains 284 mg of sodium, 12% of the 2,300 mg Daily Value.
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 2707846. 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.