USDA reference food · Snacks
Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat
1 oz of snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat (28.35 g) has 170 calories, 2g of protein, 12g of fat and 2g of fiber (USDA FoodData Central, SR Legacy, FDC 167549). It is one of 39 USDA descriptions of popcorn.
FoodData Central 167549, SR Legacy, 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 (SR Legacy), scaled to the portion. Check the USDA record.
- Protein per 100 g
- 7.3g
- more than 45% of 8,218 USDA reference foods
- Calories per 100 g
- 583
- more than 97% of reference foods
- Fiber per 100 g
- 8.1g
- more than 94% of reference foods
What a portion gives you
Ticks: 5% of the Daily Value (FDA: low) and 20% (high)
Source: USDA FoodData Central, SR Legacy (FDC 167549); FDA Daily Values, 21 CFR 101.9.
Where the calories come from: 30% carbohydrate, 65% fat and 5% 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 | 583 | 97% |
| Protein | 7.29 g | 45% |
| Total fat | 43.5 g | 96% |
| Carbohydrate | 45.1 g | 81% |
| Fiber | 8.10 g | 94% |
| Total sugars | 0.46 g | 41% |
| Sodium | 909 mg | 94% |
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 (104)
The portion is 1 oz (28.35 g); % DV is for that portion.
Energy, macronutrients and sugars (20)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 2.07 g | 7.29 g | 4% |
| Total lipid (fat) | 12.3 g | 43.5 g | 16% |
| Carbohydrate, by difference | 12.8 g | 45.1 g | 5% |
| Ash | 0.82 g | 2.90 g | |
| Energy | 165 kcal | 583 kcal | |
| Starch | 9.75 g | 34.4 g | |
| Sucrose | 0.088 g | 0.31 g | |
| Glucose | 0.020 g | 0.070 g | |
| Fructose | 0.020 g | 0.070 g | |
| Lactose | 0 g | 0 g | |
| Maltose | 0 g | 0 g | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 0.34 g | 1.20 g | |
| Total Sugars | 0.13 g | 0.46 g | |
| Galactose | 0 g | 0 g | |
| Fiber, total dietary | 2.30 g | 8.10 g | 8% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total saturated | 1.93 g | 6.82 g | 10% |
| Fatty acids, total monounsaturated | 2.78 g | 9.81 g | |
| Fatty acids, total polyunsaturated | 6.57 g | 23.2 g |
Minerals (11)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 1.13 mg | 4.00 mg | 0% |
| Iron, Fe | 0.56 mg | 1.98 mg | 3% |
| Magnesium, Mg | 22.4 mg | 79.0 mg | 5% |
| Phosphorus, P | 56.4 mg | 199 mg | 5% |
| Potassium, K | 51.6 mg | 182 mg | 1% |
| Sodium, Na | 258 mg | 909 mg | 11% |
| Zinc, Zn | 0.88 mg | 3.10 mg | 8% |
| Copper, Cu | 0.046 mg | 0.16 mg | 5% |
| Fluoride, F | 1.79 µg | 6.30 µg | |
| Manganese, Mn | 0.18 mg | 0.63 mg | 8% |
| Selenium, Se | 0.62 µg | 2.20 µg | 1% |
Vitamins (32)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 2.27 µg | 8.00 µg | 0% |
| Carotene, beta | 19.8 µg | 70.0 µg | |
| Carotene, alpha | 13.0 µg | 46.0 µg | |
| Vitamin E (alpha-tocopherol) | 0.69 mg | 2.43 mg | 5% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 235 µg | 829 µg | |
| Tocopherol, beta | 0.045 mg | 0.16 mg | |
| Tocopherol, gamma | 7.05 mg | 24.9 mg | |
| Tocopherol, delta | 1.70 mg | 5.99 mg | |
| Tocotrienol, alpha | 0 mg | 0 mg | |
| Tocotrienol, beta | 0 mg | 0 mg | |
| Tocotrienol, gamma | 0.071 mg | 0.25 mg | |
| Tocotrienol, delta | 0 mg | 0 mg | |
| Vitamin C, total ascorbic acid | 0.085 mg | 0.30 mg | 0% |
| Thiamin | 0.038 mg | 0.13 mg | 3% |
| Riboflavin | 0.016 mg | 0.057 mg | 1% |
| Niacin | 0.34 mg | 1.20 mg | 2% |
| Pantothenic acid | 0.065 mg | 0.23 mg | |
| Vitamin B-6 | 0.031 mg | 0.11 mg | 2% |
| Folate, total | 7.09 µg | 25.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 3.57 mg | 12.6 mg | 1% |
| Vitamin K (phylloquinone) | 1.16 µg | 4.10 µg | 1% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 7.09 µg | 25.0 µg | |
| Folate, DFE | 7.09 µg | 25.0 µg | 2% |
| Betaine | 0.085 mg | 0.30 mg | |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.018 g | 0.063 g | |
| Threonine | 0.096 g | 0.34 g | |
| Isoleucine | 0.092 g | 0.32 g | |
| Leucine | 0.31 g | 1.10 g | |
| Lysine | 0.072 g | 0.25 g | |
| Methionine | 0.054 g | 0.19 g | |
| Cystine | 0.046 g | 0.16 g | |
| Phenylalanine | 0.13 g | 0.44 g | |
| Tyrosine | 0.10 g | 0.37 g | |
| Valine | 0.13 g | 0.46 g | |
| Arginine | 0.13 g | 0.45 g | |
| Histidine | 0.078 g | 0.28 g | |
| Alanine | 0.19 g | 0.67 g | |
| Aspartic acid | 0.18 g | 0.63 g | |
| Glutamic acid | 0.48 g | 1.69 g | |
| Glycine | 0.10 g | 0.37 g | |
| Proline | 0.22 g | 0.79 g | |
| Serine | 0.12 g | 0.43 g |
Fatty acids (21)
| 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 g | 0 g | |
| SFA 16:0 | 1.31 g | 4.61 g | |
| SFA 18:0 | 0.53 g | 1.87 g | |
| MUFA 18:1 | 2.74 g | 9.65 g | |
| PUFA 18:2 | 6.33 g | 22.3 g | |
| PUFA 18:3 | 0.24 g | 0.85 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0.010 g | 0.037 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0.033 g | 0.12 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g | |
| PUFA 20:2 n-6 c,c | 0 g | 0 g | |
| PUFA 20:3 | 0 g | 0 g |
Source: USDA FoodData Central, FDC 167549: 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.
Next questions
- Every common food in snackscalories, protein, fat and carbohydrate side by side
- Foods high in fibermore fiber per 100 g than 94% of reference foods
- Foods A to Z
- Compare two foods side by sidecalories, sugar, sodium and protein 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