Snacks, popcorn, cakes
FDC 167550cake (10 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 49 · +5 vs Snacks medianPlain popcorn cakes register 49 of 100, Fair band, ranking 21 of 60 in the Snacks category against a median of 44. The stat that stands out is magnesium at an excellent 38% DV, backed by good protein (19% DV), dietary fiber (10% DV) and iron (10% DV), an unusual profile for a snack built mostly from puffed corn.
These are typically eaten plain, spread with nut butter, or topped with a light savory seasoning as a lower-effort stand-in for crackers or chips; a single cake weighs just 10 grams, so most people eat several to feel satisfied. At 384 calories per 100 grams the energy density adds up quickly across multiple cakes, and no sodium or sugar limits were flagged for this food.
See how this score is calculated, build a plate around snacks, 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 | 384 kcal | 19% |
| Total fat | 3.1 g | 4% |
| Saturated fat | 0.48 g | 2% |
| Cholesterol | 0 mg | 0% |
| Sodium | 288 mg | 13% |
| Carbohydrate | 80 g | 29% |
| Dietary fiber | 2.9 g | 10% |
| Sugars | 0.72 g | |
| Protein | 9.7 g | 19% |
| Potassium | 327 mg | 7% |
| Calcium | 9 mg | 1% |
| Iron | 1.9 mg | 10% |
| Magnesium | 159 mg | 38% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 4 µg | 0% |
| Vitamin E | 0.29 mg | 2% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 38 kcal | 2% |
| Total fat | 0.31 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 29 mg | 1% |
| Carbohydrate | 8 g | 3% |
| Dietary fiber | 0.29 g | 1% |
| Sugars | 0.07 g | |
| Protein | 0.97 g | 2% |
| Potassium | 33 mg | 1% |
| Calcium | 0.9 mg | 0% |
| Iron | 0.19 mg | 1% |
| Magnesium | 16 mg | 4% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0.4 µg | 0% |
| Vitamin E | 0.03 mg | 0% |
Source: USDA FoodData Central · Public domain
FDC 167550Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original 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.
Rice cake, cracker (include hain mini rice cakes)Density 50 vs 49Snacks, potato chips, cheese-flavorDensity 51 vs 49Snacks, taro chipsDensity 51 vs 49Original analysis by NutriVerdict
In the kitchen and how to use it
Popcorn cakes are made by compressing popped popcorn kernels under heat and pressure into a light, crisp disc, the same process used for rice cakes but starting from popcorn instead. The result is a puffed, airy texture that shatters easily; plain versions taste faintly of corn and work as a base for peanut butter, hummus, mashed avocado or a thin layer of cheese. Because they are so light per piece, they are often eaten a few at a time rather than as a single-serving snack.
A popcorn cake here weighs just 10 g, so the 384 calories per 100 g translates to about 38 calories per cake, and toppings quickly become the larger share of a snack built around them. Per 100 g they carry 9.7 g protein, 2.9 g fiber and notably 38% DV magnesium, the standout nutrient in this food, alongside only 0.72 g sugar. Store them in a sealed bag since they absorb moisture and go stale or soft within days of opening; pairing two or three cakes with a spread that adds fat and protein turns a light base into a more complete snack.
Frequently asked questions about snacks, popcorn
How many calories are in a popcorn cake?
About 384 calories per 100 g, but since a single cake weighs only 10 g, that is roughly 38 calories per piece.
Are popcorn cakes a good source of magnesium?
Yes, they provide about 38% of the Daily Value for magnesium per 100 g, their strongest nutrient.
What do popcorn cakes pair well with?
Their plain, airy crunch works well under peanut butter, hummus, mashed avocado or a thin layer of cheese.