Popcorncalories and nutrition per 100 g
100 g
387kcal
Protein, fat and carbs per 100 g
- Protein
- 12.9 g
- 13% of energy
- Fat
- 4.5 g
- 10% of energy
- Carbs
- 77.8 g
- 77% of energy
- Fiber
- 14.5 g
- Sugar
- 0.9 g
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What to pair it with
Tea, coffee and milk — separately
This is rich in plant iron. Tea, coffee and dairy at the same meal noticeably lower its absorption — have them an hour before or 1–2 hours after.
Source: PMID 11029010, PMID 20200263, PMID 1984335
Add vitamin C
Bell pepper, sauerkraut, citrus or kiwi at the same meal raise plant iron absorption several times over.
Source: PMID 2507689, PMID 20200263
Meat or fish helps
Meat and fish proteins at the same meal boost plant iron absorption.
Source: PMID 17056805
Vitamins and minerals per 100 g
Percent of the daily value for an adult woman aged 19–50. The calculator works out your own.
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 10 mcg | 1% |
| Vitamin E | 0.29 mg | 2% |
| Vitamin K | 1.2 mcg | 1% |
| Vitamin B1 (thiamine) | 0.1 mg | 9% |
| Vitamin B2 (riboflavin) | 0.08 mg | 7% |
| Vitamin B3 (niacin) | 2.3 mg | 17% |
| Vitamin B6 (pyridoxine) | 0.16 mg | 12% |
| Vitamin B9 (folate) | 31 mcg | 8% |
| Choline | 21.2 mg | 5% |
| Calcium | 7 mg | 1% |
| Iron | 3.2 mg | 18% |
| Magnesium | 144 mg | 46% |
| Phosphorus | 358 mg | 51% |
| Potassium | 329 mg | 13% |
| Sodium | 8 mg | 0% |
| Zinc | 3.1 mg | 39% |
| Copper | 0.26 mg | 29% |
| Manganese | 1.1 mg | 62% |
How much do you need?
Work out your daily targets and log this food in your diary — cooking method included.
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Data: USDA FoodData Central, record “Snacks, popcorn, air-popped”.