Grains & Cereals High fibre High protein 🇬🇧 CoFID 2021
✦ Whole grain with polyphenols ✦ Surprisingly high fibre ✦ Very low calorie when air-popped ✦ Manganese contributor

Popcorn kernels are whole grain maize with a hard, moisture-retaining shell that allows them to explode when heated. As a whole grain, they are a surprisingly good source of fibre, manganese, and polyphenols. Air-popped popcorn is low in calories; the nutrition profile changes dramatically with added butter, oil, or sugar.

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Preparation note

Air-pop in a covered pan with one layer of kernels and a tiny amount of oil on medium-high heat — no butter needed. Season with nutritional yeast, spices, or a little salt for a healthy whole-grain snack.

Sources: CoFID 2021

Macronutrients per 100g

1,690
kJ
Energy
12.9
g
Protein
77.9
g
Carbs
13.0
g
Fibre
4.50
g
Fat
0.90
g
Sugars

Vitamins & Minerals

Nutrient Per 100g % Daily Value* Level
Glutamic acid 3.87 g —
Aspartic acid 0.968 g —
Leucine 0.890 g —
Proline 0.710 g —
Valine 0.658 g —
Arginine 0.645 g —
Phenylalanine 0.632 g —
Serine 0.581 g —
Isoleucine 0.516 g —
Alanine 0.516 g —
Glycine 0.452 g —
Tyrosine 0.452 g —
Threonine 0.426 g —
Lysine 0.387 g —
Methionine 0.335 g —
Histidine 0.310 g —
Cysteine 0.232 g —
Tryptophan 0.155 g —

* % Daily Value based on EU Nutrient Reference Values (NRVs). — indicates no EU NRV established.

Primary data source for this entry: McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID 2021), Public Health England. Source record tag: CoFID 2021. All values are per 100g fresh weight unless stated. % Daily Values based on EU Nutrient Reference Values (NRVs) per Regulation (EU) No 1169/2011. Nutriofia is a research and information resource — nothing on this page constitutes medical advice. Page generated from Nutriofia database · Argarth Collective Ltd · Company No. 16864945.