USDA Standard Reference · Snacks
Popcorn, microwave, low fat and sodium
According to USDA FoodData Central (FDC ID 168139, data refreshed July 2026), nutrition facts per 100g, sourced verbatim.
- 429
- Calorieshigh density
- 12.6g
- Proteinhigh · 25% DV
- 73.4g
- Carbshigh · 27% DV
- 9.5g
- Fatgood source · 12% DV
Popcorn, microwave, low fat and sodium contains 429 calories per 100g according to USDA FoodData Central. It has 12.6g of protein, 9.5g of fat, and 73.4g of carbohydrates per 100g. Data is sourced verbatim from the USDA Standard Reference database, refreshed July 2026.
- More protein than 57% of USDA whole foods
The verdict
Popcorn, microwave, low fat and sodium is fiber-rich, with 14.2g of dietary fiber per 100g.
- 12.6g
- protein per 100g
- Top 43%
- protein vs USDA whole foods
- 429
- calories per 100g
- 14.2g
- fiber per 100g
Percentile computed against the 7,880 USDA SR Legacy and Foundation whole foods with a protein value, not branded or processed items.
Popcorn, microwave, low fat and sodium contains 429 calories per 100g, according to the USDA FoodData Central database. It provides 12.6g of protein, 9.5g of fat, and 73.4g of carbohydrates per 100g. Dietary fiber: 14.2g. Below you will find a complete nutrient breakdown including vitamins, minerals, and daily value percentages based on a 2,000 calorie diet. Values are normalized to a 100g serving per the USDA FoodData Central standardization. Source: USDA laboratory analysis and manufacturer-reported label data for food products sold in the United States.
Where this data comes from
USDA FoodData Central is the United States government's authoritative reference for food composition, maintained by the Agricultural Research Service and updated as new laboratory analyses and manufacturer submissions are processed. Popcorn, microwave, low fat and sodium is catalogued there as FDC ID 168139, a usda standard reference entry, in the "Snacks" food group. Every figure on this page comes from USDA laboratory analysis under the FDC USDA Standard Reference program, standardized to 100 g so it can be compared fairly against any other food in the database. Values are shown on the USDA per-100 g basis.
By the per-100g standardization, Popcorn, microwave, low fat and sodium reads as good fiber source, sugar free within common dietary frameworks. Compare it against 6 nutritionally similar items in Nearby Foods below, or browse the whole Snacks group for context.
Nutritional Value at a Glance
Popcorn, microwave, low fat and sodium is a carbohydrate-dense food that can serve as a quick energy source.
At 51% of the Daily Value for fiber, this is a good source that supports digestive health and may help with satiety.
Allergen indicators
No FDA Big 9 major-allergen indicator was detected in the product name and brand text scan (milk, eggs, fish, crustacean shellfish, tree nuts, peanuts, wheat, soybeans, sesame). Absence-of-flag does NOT mean allergen-free. The USDA FoodData Central release does not always include a full ingredient list, always verify with the FDA-mandated ingredient and allergen statement printed on the physical package before consumption.
Where the calories mostly come from
Values per 100g
Macro Breakdown
429 kcal = 21% of FDA 2,000 kcal Daily Value
Values shown per 100g, the USDA FoodData Central standardization. Serving size for this entry is not declared in the USDA release.
How Popcorn, microwave, low fat and sodium compares to Snacks
Per 100 g, against the average across all snacks foods in USDA FoodData Central.
82% Higher in protein than 82% of snacks on record, a standout in its group.
Category averages computed live across the USDA Snacks group. Compare against a specific food →
Where Popcorn, microwave, low fat and sodium ranks on protein
Its 12.6g of protein per 100g placed against every USDA reference (whole) food, the 7,880 SR Legacy and Foundation items with a protein value.
Protein per 100g - Popcorn, microwave, low fat and sodium vs every USDA reference food
USDA reference (whole) foods with a protein value
13 Top 43% higher than 57% of 7,880 USDA reference foods
Each bar is a band; taller bars hold more USDA reference foods. The dashed line + filled bar mark this entry. Hover or tap any bar for its full count, share, and where it sits relative to this entry.
Source USDA FoodData Central, SR Legacy & Foundation · July 2026
Where Popcorn, microwave, low fat and sodium sits among Snacks
Plotted by protein and calorie percentile among the 175 Snacks foods with both values, not raw amounts, so foods of very different sizes compare fairly.
Popcorn, microwave, low fat and sodium: 82nd protein percentile, 46th calorie percentile among Snacks foods
Read the chart as text
- Snacks, beef jerky, chopped and formed: Protein percentile 98, Calorie percentile 35
- Snacks, granola bars, soft, coated, milk chocolate coating, chocolate chip: Protein percentile 20, Calorie percentile 62
- Snacks, potato chips, made from dried potatoes, reduced fat: Protein percentile 11, Calorie percentile 77
- Snacks, tortilla chips, ranch-flavor: Protein percentile 38, Calorie percentile 77
- Snacks, granola bars, hard, chocolate chip: Protein percentile 39, Calorie percentile 50
- Snacks, potato chips, barbecue-flavor: Protein percentile 26, Calorie percentile 69
- Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds: Protein percentile 86, Calorie percentile 68
- Snacks, GENERAL MILLS, BETTY CROCKER Fruit Roll Ups, berry flavored, with vitamin C: Protein percentile 0, Calorie percentile 9
- Snacks, rice cakes, brown rice, rye: Protein percentile 51, Calorie percentile 19
- Snacks, KELLOGG, KELLOGG'S, NUTRI-GRAIN Cereal Bars, fruit: Protein percentile 9, Calorie percentile 8
- Snacks, SUNKIST, SUNKIST Fruit Roll, strawberry, with vitamins A, C, and E: Protein percentile 2, Calorie percentile 3
- Snacks, potato chips, plain, salted: Protein percentile 25, Calorie percentile 87
- Snacks, potato chips, fat-free, made with olestra: Protein percentile 46, Calorie percentile 1
- Snacks, granola bar, with coconut, chocolate coated: Protein percentile 15, Calorie percentile 86
- Snacks, rice cakes, brown rice, plain, unsalted: Protein percentile 53, Calorie percentile 21
- Snacks, potato chips, plain, made with partially hydrogenated soybean oil, unsalted: Protein percentile 30, Calorie percentile 89
- Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds: Protein percentile 86, Calorie percentile 68
- Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Energy Bar, all flavors: Protein percentile 93, Calorie percentile 19
- Tortilla chips, yellow, plain, salted: Protein percentile 28, Calorie percentile 74
- Snacks, bagel chips, plain: Protein percentile 81, Calorie percentile 55
- Snacks, peas, roasted, wasabi-flavored: Protein percentile 85, Calorie percentile 48
- Snacks, candy rolls, yogurt-covered, fruit flavored with high vitamin C: Protein percentile 1, Calorie percentile 6
- Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Protein Performance Bar, Caramel Nut Rush: Protein percentile 95, Calorie percentile 37
- Snacks, granola bar, KASHI GOLEAN, chewy, mixed flavors: Protein percentile 89, Calorie percentile 27
- Popcorn, microwave, low fat and sodium: Protein percentile 82, Calorie percentile 46
Read the chart
Popcorn, microwave, low fat and sodium ranks at the 82nd percentile for protein and the 46th percentile for calories among Snacks foods (n=175). That places it in the "low-cal, high-protein" quadrant, an efficient choice within this category.
- Snacks, beef jerky, chopped and formed: 98th protein percentile, 35th calorie percentile
- Snacks, granola bars, soft, coated, milk chocolate coating, chocolate chip: 20th protein percentile, 62nd calorie percentile
- Snacks, potato chips, made from dried potatoes, reduced fat: 11th protein percentile, 77th calorie percentile
- Snacks, tortilla chips, ranch-flavor: 38th protein percentile, 77th calorie percentile
- Snacks, granola bars, hard, chocolate chip: 39th protein percentile, 50th calorie percentile
- Snacks, potato chips, barbecue-flavor: 26th protein percentile, 69th calorie percentile
- Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds: 86th protein percentile, 68th calorie percentile
- Snacks, GENERAL MILLS, BETTY CROCKER Fruit Roll Ups, berry flavored, with vitamin C: 0th protein percentile, 9th calorie percentile
- Snacks, rice cakes, brown rice, rye: 51st protein percentile, 19th calorie percentile
- Snacks, KELLOGG, KELLOGG'S, NUTRI-GRAIN Cereal Bars, fruit: 9th protein percentile, 8th calorie percentile
- Snacks, SUNKIST, SUNKIST Fruit Roll, strawberry, with vitamins A, C, and E: 2nd protein percentile, 3rd calorie percentile
- Snacks, potato chips, plain, salted: 25th protein percentile, 87th calorie percentile
Full Nutrient Breakdown
Every nutrient USDA reports for this food, per 100 g, with each value's share of the FDA Daily Value shown as a bar.
Macronutrients
| Nutrient | Amount | % DV |
|---|---|---|
| Carbohydrate, by difference | 73.4 G | 27% |
| Energy | 429 KCAL | |
| Fiber, total dietary | 14.2 G | 51% |
| Protein | 12.6 G | 25% |
| Total Sugars | 0.54 G | |
| Total lipid (fat) | 9.5 G | 12% |
| Alcohol, ethyl | 0.00 G | |
| Ash | 1.7 G | |
| Caffeine | 0 MG | |
| Energy | 1797.0 kJ | |
| Theobromine | 0 MG | |
| Water | 2.8 G |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Choline, total | 20 MG | |
| Folate, DFE | 17.0 UG | |
| Folate, food | 17.0 UG | |
| Folate, total | 17.0 UG | |
| Folic acid | 0.0 UG | |
| Niacin | 2 MG | |
| Riboflavin | 0 MG | |
| Thiamin | 0 MG | |
| Vitamin B-12 | 0.0 UG | |
| Vitamin B-12, added | 0.0 UG | |
| Vitamin B-6 | 0 MG | |
| Vitamin C, total ascorbic acid | 0 MG | |
| Vitamin E, added | 0 MG | |
| Vitamin K (phylloquinone) | 15.7 UG |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium, Ca | 11 MG | 1% |
| Iron, Fe | 2 MG | 13% |
| Potassium, K | 241 MG | 5% |
| Sodium, Na | 490 MG | 21% |
| Vitamin D (D2 + D3), International Units | 0 IU | 0% |
| Carotene, alpha | 43.0 UG | |
| Carotene, beta | 66.0 UG | |
| Copper, Cu | 1 MG | |
| Cryptoxanthin, beta | 0.0 UG | |
| Lycopene | 0.0 UG | |
| Magnesium, Mg | 151 MG | |
| Phosphorus, P | 264 MG | |
| Retinol | 0.0 UG | |
| Selenium, Se | 8.6 UG | |
| Vitamin A, IU | 147 IU | |
| Vitamin A, RAE | 7.0 UG | |
| Vitamin D (D2 + D3) | 0.0 UG | |
| Vitamin E (alpha-tocopherol) | 5 MG | |
| Zinc, Zn | 4 MG |
Lipids
| Nutrient | Amount | % DV |
|---|---|---|
| Cholesterol | 0 MG | 0% |
| Fatty acids, total saturated | 1.4 G | 7% |
| Fatty acids, total monounsaturated | 4.1 G | |
| Fatty acids, total polyunsaturated | 3.6 G | |
| MUFA 16:1 | 0.04 G | |
| MUFA 18:1 | 4.0 G | |
| MUFA 20:1 | 0.00 G | |
| MUFA 22:1 | 0.00 G | |
| PUFA 18:2 | 3.3 G | |
| PUFA 18:3 | 0.25 G | |
| PUFA 18:4 | 0.00 G | |
| PUFA 20:4 | 0.00 G | |
| PUFA 20:5 n-3 (EPA) | 0.00 G | |
| PUFA 22:5 n-3 (DPA) | 0.00 G | |
| PUFA 22:6 n-3 (DHA) | 0.00 G | |
| SFA 10:0 | 0.00 G | |
| SFA 12:0 | 0.00 G | |
| SFA 14:0 | 0.01 G | |
| SFA 16:0 | 0.93 G | |
| SFA 18:0 | 0.47 G | |
| SFA 4:0 | 0.00 G | |
| SFA 6:0 | 0.00 G | |
| SFA 8:0 | 0.00 G |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Lutein + zeaxanthin | 1087.0 UG |
Key takeaways
- Popcorn, microwave, low fat and sodium delivers 12.6g of protein per 100g, more than 57% of USDA whole foods. See the protein ranking
- It carries 429 calories per 100g - below the snacks average of 444. Compare snacks
- Based on its per-100g profile, it fits good fiber source, sugar free patterns.
Nearby Foods
Foods in the same category with similar calorie content, useful for swaps, substitutions, and side-by-side comparison.
Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors
Snacks, popcorn, caramel-coated, without peanuts
Snacks, granola bars, soft, uncoated, chocolate chip, graham and marshmallow
Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip
Snacks, granola bars, soft, uncoated, peanut butter
Cheese puffs and twists, corn based, baked, low fat
→ Compare Popcorn, microwave, low fat and sodium side-by-side with Snacks and Snacks
Similar Protein Content
Other foods in Snacks closest to 12.6g protein per 100g, useful for protein-matched substitutions.
Frequently Asked Questions
How many calories are in Popcorn, microwave, low fat and sodium? ▼
What are the macros in Popcorn, microwave, low fat and sodium? ▼
How much sodium is in Popcorn, microwave, low fat and sodium? ▼
Is Popcorn, microwave, low fat and sodium high in fiber? ▼
Is Popcorn, microwave, low fat and sodium keto-friendly? ▼
Is Popcorn, microwave, low fat and sodium good for a diet? ▼
How does Popcorn, microwave, low fat and sodium compare to other foods? ▼
What food group does Popcorn, microwave, low fat and sodium belong to? ▼
More in This Category
Other foods in Snacks
Nutrition Guides
Learn how to interpret and use nutrition data effectively
Primary source data
Data Sources & Methodology
Data from USDA FoodData Central, April 2026 release. See our methodology.
Source: USDA FoodData Central (FDC ID 168139) — USDA Standard Reference database. Verify with USDA →
Source: FDA 2,000-calorie Daily Value reference — %DV computed against the USDA per-100g standardization basis.
Disclaimer: This information is for reference only and should not replace professional dietary advice. Nutrient content may vary by brand, preparation method, and seasonal factors.
All federal data sources used on this page
- USDA FoodData Central — SR Legacy — nutrient composition for generic and staple foods (Standard Reference lineage, final release April 2018). fdc.nal.usda.gov/data-documentation
- USDA FoodData Central — Foundation Foods — nutrient values from USDA's newer, most rigorously lab-analyzed dataset. fdc.nal.usda.gov/Foundation_Foods_Documentation
- USDA FoodData Central — Branded Foods — manufacturer-submitted label data for packaged products. fdc.nal.usda.gov/data-documentation
- USDA FoodData Central — FNDDS (Survey) — the Food and Nutrient Database for Dietary Studies, used in national nutrition surveys. ars.usda.gov/fndds
- FDA Nutrition Facts Label regulations — the Daily Value percentages and label format this page's figures are computed against. fda.gov/food/nutrition-facts-label
- FDA food allergen labeling (FALCPA + FASTER Act) — the Big 9 major-allergen disclosure rules referenced on this page. fda.gov/food-allergies
Every figure on GetFoodFacts is rendered directly from official USDA FoodData Central records, no number is typed in by an editor. See our editorial standards & corrections policy, the methodology behind these numbers, or report a data error. Data current as of July 2026.