Popcorn (Air-Popped) Nutrition Facts (per 100g) — Calories, Macros & Vitamins

Nutrient density 5.5GI Medium High

Macronutrients

Calories387 kcal 19% DV

Protein13 g 26% DV

Carbohydrates78 g 28% DV

Fat4.5 g 6% DV

Fiber14 g 52% DV

Total sugars0.9 g no %DV*

Sodium8.0 mg 0% DV

Vitamins & minerals

Vitamin A10 µg 1%

Vitamin C0.0 mg 0%

Vitamin D0.0 µg 0%

Vitamin E0.29 mg 2%

Vitamin K1.2 µg 1%

Thiamin B10.1 mg 8%

Riboflavin B20.08 mg 6%

Niacin B32.7 mg 17%

Vitamin B60.16 mg 9%

Folate B931 µg 8%

Vitamin B120.0 µg 0%

Calcium7.0 mg 1%

Iron3.2 mg 18%

Magnesium144 mg 34%

Phosphorus300 mg 24%

Potassium329 mg 7%

Zinc2.7 mg 25%

Selenium6.5 µg 12%

Common serving sizes

Serving	Weight
1 cup	8.0 g
3 cups	24 g

What it supports in your body

Blood Pressure Systolic — Potassium helps regulate blood pressure

Serum Iron — Iron supports hemoglobin and oxygen transport

See Popcorn (Air-Popped) in the Connections Explorer →

Best timing around exercise

2-3 hours pre-workout for sustained energy. White rice post-workout for fast glycogen replenishment

More grains

Quinoa Amaranth Finger Millet (Ragi)Wild Rice Freekeh Teff Black Rice (Forbidden Rice)Buckwheat Groats

Educational reference only. Values are per 100 g from the app's reference database; % Daily Value uses the FDA 2,000-calorie reference. Not medical or dietary advice. See our full disclaimer.

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