USDA reference food
Popcorn, microwave, plain, light
Per 100 g, popcorn, microwave, plain, light has 410 calories, 12g of protein, 10g of fat and 13g of fiber (USDA FoodData Central, the dietary survey database (FNDDS), FDC 2708225). It is one of 39 USDA descriptions of popcorn.
FoodData Central 2708225, the dietary survey database (FNDDS), in the April 30, 2026 release; USDA record.
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g (the dietary survey database (FNDDS)), scaled to the portion. Check the USDA record.
- Protein per 100 g
- 11.9g
- more than 57% of 8,218 USDA reference foods
- Calories per 100 g
- 409
- more than 88% of reference foods
- Fiber per 100 g
- 13.4g
- more than 98% of reference foods
What a portion gives you
Ticks: 5% of the Daily Value (FDA: low) and 20% (high)
Source: USDA FoodData Central, the dietary survey database (FNDDS) (FDC 2708225); FDA Daily Values, 21 CFR 101.9.
Also rich in
- Magnesium133 mg in 100 g (100 g), 32% of the Daily Value
- Copper0.2 mg in 100 g (100 g), 27% of the Daily Value
- Phosphorus330 mg in 100 g (100 g), 26% of the Daily Value
- Zinc2.8 mg in 100 g (100 g), 26% of the Daily Value
- Niacin2.1 mg in 100 g (100 g), 13% of the Daily Value
Source: USDA FoodData Central (FDC 2708225), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Where the calories come from: 67% carbohydrate, 21% fat and 11% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Where it sits among USDA reference foods
| Per 100 g | This food | Share with less |
|---|---|---|
| Calories | 409 | 88% |
| Protein | 11.9 g | 57% |
| Total fat | 10.1 g | 67% |
| Carbohydrate | 71.7 g | 92% |
| Fiber | 13.4 g | 98% |
| Total sugars | 0.80 g | 45% |
| Sodium | 766 mg | 91% |
Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 6,012 to 8,218 reference foods that report each value; the share of them with less per 100 g.
Every nutrient in this record (65)
The portion is 100 g (100 g); % DV is for that portion.
Energy, macronutrients and sugars (12)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 11.9 g | 11.9 g | 24% |
| Total lipid (fat) | 10.1 g | 10.1 g | 13% |
| Carbohydrate, by difference | 71.7 g | 71.7 g | 26% |
| Energy | 409 kcal | 409 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 3.07 g | 3.07 g | |
| Total Sugars | 0.80 g | 0.80 g | |
| Fiber, total dietary | 13.4 g | 13.4 g | 48% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total saturated | 2.51 g | 2.51 g | 13% |
| Fatty acids, total monounsaturated | 2.71 g | 2.71 g | |
| Fatty acids, total polyunsaturated | 4.01 g | 4.01 g |
Minerals (9)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 7.00 mg | 7.00 mg | 1% |
| Iron, Fe | 2.94 mg | 2.94 mg | 16% |
| Magnesium, Mg | 133 mg | 133 mg | 32% |
| Phosphorus, P | 330 mg | 330 mg | 26% |
| Potassium, K | 303 mg | 303 mg | 6% |
| Sodium, Na | 766 mg | 766 mg | 33% |
| Zinc, Zn | 2.84 mg | 2.84 mg | 26% |
| Copper, Cu | 0.24 mg | 0.24 mg | 27% |
| Selenium, Se | 0 µg | 0 µg | 0% |
Vitamins (23)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 9.00 µg | 9.00 µg | 1% |
| Carotene, beta | 82.0 µg | 82.0 µg | |
| Carotene, alpha | 53.0 µg | 53.0 µg | |
| Vitamin E (alpha-tocopherol) | 0.88 mg | 0.88 mg | 6% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 1,336 µg | 1,336 µg | |
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | 0% |
| Thiamin | 0.096 mg | 0.096 mg | 8% |
| Riboflavin | 0.076 mg | 0.076 mg | 6% |
| Niacin | 2.13 mg | 2.13 mg | 13% |
| Vitamin B-6 | 0.14 mg | 0.14 mg | 9% |
| Folate, total | 29.0 µg | 29.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 19.5 mg | 19.5 mg | 4% |
| Vitamin K (phylloquinone) | 10.3 µg | 10.3 µg | 9% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 29.0 µg | 29.0 µg | |
| Folate, DFE | 29.0 µg | 29.0 µg | 7% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0 g | 0 g | |
| SFA 10:0 | 0 g | 0 g | |
| SFA 12:0 | 0 g | 0 g | |
| SFA 14:0 | 0.0030 g | 0.0030 g | |
| SFA 16:0 | 0.99 g | 0.99 g | |
| SFA 18:0 | 1.44 g | 1.44 g | |
| MUFA 18:1 | 2.66 g | 2.66 g | |
| PUFA 18:2 | 3.86 g | 3.86 g | |
| PUFA 18:3 | 0.15 g | 0.15 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0.0090 g | 0.0090 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0.032 g | 0.032 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0.0010 g | 0.0010 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g |
Source: USDA FoodData Central, FDC 2708225: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Other ways to eat popcorn
USDA lists 39 preparations of popcorn. The popcorn page puts them side by side, per 100 g and per portion.
Sources for this page
- USDA FoodData Central
- this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- survey foods and their household portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, its rounding and the Daily Values. ecfr.gov
- 21 CFR 101 subpart D, Nutrient content claims
- the FDA thresholds the comparisons count. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov