Snacks, popcorn, microwave, low fat
FDC 174778oz (28 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 53 · +9 vs Snacks medianLow-fat microwave popcorn scores 53 of 100, a Fair rating ranked 15th of 60 in the Snacks category, well above the group's median of 44. Carbohydrate leads the macronutrient breakdown, and the popcorn stands out for an excellent 51% DV of dietary fiber, 36% DV of magnesium, and 25% DV of protein, all within 424 calories per 100 grams.
This is the bagged popcorn popped straight in the microwave, eaten from the bag or a bowl during a movie or as a between-meal snack, with an ounce a typical single serving. Despite the low-fat label, sodium is still high at 629 mg per 100 g, so it isn't a free pass compared with other salted snacks. The fiber and protein figures are unusually strong for the Snacks category, a reminder that whole corn kernels carry real nutrition even when popped and packaged.
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 | 424 kcal | 21% |
| Total fat | 9.5 g | 12% |
| Saturated fat | 1.4 g | 7% |
| Cholesterol | 0 mg | 0% |
| Sodium | 629 mg | 27% |
| Carbohydrate | 72 g | 26% |
| Dietary fiber | 14 g | 51% |
| Sugars | 0.92 g | |
| Protein | 13 g | 25% |
| Potassium | 241 mg | 5% |
| Calcium | 11 mg | 1% |
| Iron | 2.3 mg | 13% |
| Magnesium | 151 mg | 36% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 12 µg | 1% |
| Vitamin E | 0.5 mg | 3% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 119 kcal | 6% |
| Total fat | 2.7 g | 3% |
| Saturated fat | 0.4 g | 2% |
| Cholesterol | 0 mg | 0% |
| Sodium | 176 mg | 8% |
| Carbohydrate | 20 g | 7% |
| Dietary fiber | 4 g | 14% |
| Sugars | 0.26 g | |
| Protein | 3.5 g | 7% |
| Potassium | 67 mg | 1% |
| Calcium | 3.1 mg | 0% |
| Iron | 0.64 mg | 4% |
| Magnesium | 42 mg | 10% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 3.4 µg | 0% |
| Vitamin E | 0.14 mg | 1% |
Source: USDA FoodData Central · Public domain
FDC 174778Original 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.
Snacks, potato chips, plain, saltedDensity 53 vs 53Snacks, potato sticksDensity 53 vs 53Snacks, potato chips, fat free, saltedDensity 54 vs 53Original analysis by NutriVerdict
In the kitchen and how to use it
Low-fat microwave popcorn pops from a bag with less oil coating the kernels than regular butter-flavored versions, giving it a lighter, less greasy texture while still keeping the characteristic crunch. It is eaten straight from the bag as a movie-night or afternoon snack, tossed with extra seasonings like chili powder, nutritional yeast or a light drizzle of oil for more flavor, or mixed into snack blends with pretzels and nuts. Because the kernels are whole grain, they have a distinct chew at the center of each puff that plain crackers or chips don't offer.
Unpopped bags keep well in a cool, dry pantry until the printed date, and once popped, popcorn is best eaten within a day or two before it turns stale and chewy rather than crisp. At 424 calories per 100 grams it is lighter than most fried snacks, and it stands out among snack foods with 51% of the Daily Value for fiber and 25% for protein per 100 grams, both unusually high figures for something eaten straight from a bag. That fiber content makes it a snack that can add real bulk to a light meal or between-meal bite without much added fat, at just 9.5 grams per 100 grams.
Frequently asked questions about snacks, popcorn
How many calories are in low-fat microwave popcorn?
Low-fat microwave popcorn has 424 calories per 100 grams, lighter than most fried snack foods.
Is popcorn a good source of fiber?
Yes, low-fat microwave popcorn provides 51% of the Daily Value for fiber per 100 grams, unusually high for a snack food.
How is microwave popcorn best stored?
Unpopped bags keep in a cool, dry pantry, while popped popcorn is best eaten within a day or two before it goes stale.