Popcorn is high in fiber and protein, containing 14.4 grams and 12.9 grams, respectively, per 100 grams ( 6).īoth protein and fiber are thought to help enhance satiety, which refers to the feeling of fullness with no further desire to eat after a meal ( 7, 8).Įach also has its unique benefits, with protein being vital for growth and repair, building/maintaining lean body mass, and bone health ( 9). Here is a summary of these potential benefits. Popcorn may provide some benefits due to its nutritional and non-nutritive components. It provides a good amount of essential nutrients, particularly B vitamins and minerals. Key Point: Popcorn is a rich source of fiber, moderately high in protein, and relatively low in fat. Popcorn provides significant levels of magnesium, phosphorus, copper, zinc, and iron. Nutrition Facts for Air-Popped Popcorn, Per 100g Weight VitaminsĪs we can see from these vitamin values, popcorn provides a moderate source of B vitamins. All daily values have been calculated using the USDA data and the FDA’s published daily values ( 6, 7). Using data from the USDA’s FoodData Central database, below you can see the nutritional values for air-popped popcorn per 100 grams. However, many packaged popcorn products contain large amounts of added sugar, salt, and oils, thus decreasing their nutritional value.Īs a result, the most nutrient-rich form of popcorn is regular, air-popped popcorn.Īir-popped popcorn tends to be a reasonably good source of protein and provides a significant fiber source ( 6). By weight, it will also slightly decrease the carbohydrate, fiber, protein, and vitamin and mineral content.Īside from homemade popcorn, buying ready popped store-bought varieties is also possible.Oil-popping will increase the calorie and fat content of the popcorn.There will be clear nutritional differences between them: The main two types of popcorn are air-popped and oil-popped. It is made by popping whole kernels of popcorn by heated air or in oil. Key Point: Popcorn is a popular snack food that has been consumed for centuries.
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