Popcorn, sugar syrup/caramel, fat-free
FDC 169685oz (28 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 8 · -36 vs Snacks medianFat-free caramel corn scores 8 of 100 on the Nutrient Density Score, a Low band that ranks it last, 60 of 60, in Snacks, well below the category median of 44, with no standout vitamin or mineral levels despite 381 calories per 100 grams.
It is a sweet alternative to buttered or salted popcorn, popular around the holidays and sold in tins or bags. An ounce serving is about 28 grams, and although the fat is removed, the caramel coating leaves it very high in sugar, at 64.7 grams per 100 grams; banana chips rank considerably higher for density among snacks.
See how this score is calculated, build a plate around popcorn, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 381 kcal | 19% |
| Total fat | 1.4 g | 2% |
| Saturated fat | 0.2 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 286 mg | 12% |
| Carbohydrate | 90 g | 33% |
| Dietary fiber | 2.5 g | 9% |
| Sugars | 65 g | |
| Protein | 2 g | 4% |
| Potassium | 110 mg | 2% |
| Calcium | 18 mg | 1% |
| Iron | 0.8 mg | 4% |
| Magnesium | 27 mg | 6% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 2 µg | 0% |
| Vitamin E | 0.13 mg | 1% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 107 kcal | 5% |
| Total fat | 0.39 g | 1% |
| Saturated fat | 0.06 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 80 mg | 3% |
| Carbohydrate | 25 g | 9% |
| Dietary fiber | 0.7 g | 3% |
| Sugars | 18 g | |
| Protein | 0.56 g | 1% |
| Potassium | 31 mg | 1% |
| Calcium | 5 mg | 0% |
| Iron | 0.22 mg | 1% |
| Magnesium | 7.6 mg | 2% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0.56 µg | 0% |
| Vitamin E | 0.04 mg | 0% |
Source: USDA FoodData Central · Public domain
FDC 169685Original analysis by NutriVerdict
Versus the snacks median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Snacks, banana chipsDensity 10 vs 8Snacks, beef sticks, smokedDensity 17 vs 8Snacks, Pretzels, gluten- free made with cornstarch and potato flourDensity 17 vs 8Original analysis by NutriVerdict
In the kitchen and how to use it
Fat-free caramel popcorn swaps the usual butter-based caramel coating for a sugar syrup glaze, giving popped kernels a crunchy, candy-like shell without the added fat of classic caramel corn. It is typically eaten straight from the bag as a snack, packed into holiday tins, or mixed with nuts and pretzels for a party snack mix. The syrup coating also makes it a common base for popcorn balls, since the sugar sets up and holds the kernels together once it cools, and it can be broken into pieces and scattered over ice cream for extra crunch.
Keep it in an airtight container or a tightly sealed bag, since exposure to air softens the sugar coating and turns it sticky rather than crisp within a day or two. At 381 calories and 64.7 grams of sugar per 100 grams, it reads more like a candy than a plain snack, so a small handful goes further than it looks, with only 1.4 grams of fat. It does retain 2.5 grams of fiber per 100 grams from the popcorn base itself, one of the few things it carries over from plain popped corn, and sodium sits at 286 milligrams per 100 grams.
Frequently asked questions about popcorn
How many calories are in fat-free caramel popcorn?
About 381 calories per 100 grams, with 64.7 grams of that coming from sugar in the caramel coating.
Does fat-free caramel popcorn have any fiber?
Yes, about 2.5 grams per 100 grams, carried over from the popcorn kernels themselves.
How do you keep caramel popcorn fresh?
Store it in an airtight container or resealable bag, since air exposure makes the caramel coating turn soft and sticky.