Food · Baked Products
Popovers nutrition facts
A typical portion of popovers (1 popover; 31 g, popover) has 80 calories and 3g of protein (USDA FoodData Central). USDA lists 3 descriptions of it: per 100 g they range from 268 calories (popover) to 371 (dry mix, enriched).
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 for Popover, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 11.1g
- more than 55% of 8,218 USDA reference foods
- Calories per 100 g
- 268
- more than 68% of reference foods
- Sodium per 100 g
- 284mg
- more than 72% of reference foods
1 popover weighs 31 g in USDA's record for Popover (FDC 2707846).
Where the calories come from: 53% carbohydrate, 31% fat and 16% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Selenium5.5 µg in 1 popover (31 g), 10% of the Daily Value
Source: USDA FoodData Central (FDC 2707846), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of popovers USDA describes
Dry mix, enriched has the most calories per 100 g (371); the fewest: Popover (268)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Popover | 268 | 11.1 g | 9.2 g | 284 mg |
| Popovers, dry mix, enrichedSame values: Popovers, dry mix, unenriched | 371 | 10.4 g | 4.3 g | 906 mg |
Every nutrient in this record (65)
The portion is 1 popover (31 g); % DV is for that portion.
Energy, macronutrients and sugars (12)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 3.43 g | 11.1 g | 7% |
| Total lipid (fat) | 2.85 g | 9.20 g | 4% |
| Carbohydrate, by difference | 10.9 g | 35.3 g | 4% |
| Energy | 83.1 kcal | 268 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 13.3 g | 42.8 g | |
| Total Sugars | 1.25 g | 4.04 g | |
| Fiber, total dietary | 0.34 g | 1.10 g | 1% |
| Cholesterol | 46.5 mg | 150 mg | 16% |
| Fatty acids, total saturated | 1.28 g | 4.14 g | 6% |
| Fatty acids, total monounsaturated | 0.72 g | 2.33 g | |
| Fatty acids, total polyunsaturated | 0.29 g | 0.92 g |
Minerals (9)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 38.1 mg | 123 mg | 3% |
| Iron, Fe | 0.87 mg | 2.81 mg | 5% |
| Magnesium, Mg | 7.44 mg | 24.0 mg | 2% |
| Phosphorus, P | 57.4 mg | 185 mg | 5% |
| Potassium, K | 68.5 mg | 221 mg | 1% |
| Sodium, Na | 88.0 mg | 284 mg | 4% |
| Zinc, Zn | 0.32 mg | 1.03 mg | 3% |
| Copper, Cu | 0.020 mg | 0.064 mg | 2% |
| Selenium, Se | 5.55 µg | 17.9 µg | 10% |
Vitamins (23)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 42.2 µg | 136 µg | |
| Vitamin A, RAE | 42.8 µg | 138 µg | 5% |
| Carotene, beta | 3.41 µg | 11.0 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 0.12 mg | 0.39 mg | 1% |
| Vitamin D (D2 + D3) | 0.53 µg | 1.70 µg | 3% |
| Cryptoxanthin, beta | 1.55 µg | 5.00 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 52.4 µg | 169 µg | |
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | 0% |
| Thiamin | 0.11 mg | 0.36 mg | 9% |
| Riboflavin | 0.12 mg | 0.40 mg | 9% |
| Niacin | 0.78 mg | 2.53 mg | 5% |
| Vitamin B-6 | 0.024 mg | 0.079 mg | 1% |
| Folate, total | 19.5 µg | 63.0 µg | |
| Vitamin B-12 | 0.15 µg | 0.50 µg | 6% |
| Choline, total | 31.6 mg | 102 mg | 6% |
| Vitamin K (phylloquinone) | 0.22 µg | 0.70 µg | 0% |
| Folic acid | 12.1 µg | 39.0 µg | |
| Folate, food | 7.75 µg | 25.0 µg | |
| Folate, DFE | 27.9 µg | 90.0 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 | 0.040 g | 0.13 g | |
| SFA 6:0 | 0.029 g | 0.093 g | |
| SFA 8:0 | 0.017 g | 0.056 g | |
| SFA 10:0 | 0.041 g | 0.13 g | |
| SFA 12:0 | 0.046 g | 0.15 g | |
| SFA 14:0 | 0.15 g | 0.49 g | |
| SFA 16:0 | 0.69 g | 2.22 g | |
| SFA 18:0 | 0.24 g | 0.76 g | |
| MUFA 18:1 | 0.67 g | 2.16 g | |
| PUFA 18:2 | 0.24 g | 0.79 g | |
| PUFA 18:3 | 0.011 g | 0.034 g | |
| PUFA 20:4 | 0.0022 g | 0.0070 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0.046 g | 0.15 g | |
| PUFA 18:4 | 0.00031 g | 0.0010 g | |
| MUFA 20:1 | 0.0022 g | 0.0070 g | |
| PUFA 20:5 n-3 (EPA) | 0.00031 g | 0.0010 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0.00093 g | 0.0030 g |
Source: USDA FoodData Central, FDC 2707846: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in popovers?
80 in 1 popover (31 g) of popover; 268 to 371 per 100 g across USDA's descriptions.
How much protein is in popovers?
3g in 1 popover; 11.1 g per 100 g.
How much sodium is in popovers?
90mg in 1 popover; 284 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov