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Nutritional Value of Popcorn

The nutritional value of popcorn changes slightly as you add things to it such as butter, cheese, caramel and salt. However, popcorn remains a healthful snack for children, adults and for those who have diabetes.

  1. Air Popped

    • Air-popped popcorn, based on a one-cup serving size of about 11 grams, has 30 calories (five are from fat). There are no trans-fats, no cholesterol and no sodium in air popped popcorn. The 6 grams of carbohydrates, 1 gram of fiber and protein make popcorn a healthful snack for people with diabetes.

    Oil Popped

    • Oil-popped popcorn has 60 calories (25 calories are from fat). Oil-popped popcorn has 5 grams of saturated fat, 95 mg of sodium and no cholesterol. The total carbohydrates in oil-popped popcorn is 6 grams. Oil-popped popcorn is slightly richer in iron and magnesium.

    Cheese Flavored

    • Cheese-flavored popcorn is still a healthful snack with 60 calories (30 from fat) and 2 percent of daily Riboflavin. Although the sodium is higher at 100 mg, the carbohydrates, fiber and protein are the same as air-popped and oil-popped popcorn.

    Caramel Coated

    • Carmel coated is the highest in calories. With peanuts, the calorie intake (at a serving size of 56.7 grams) is 230. Saturated fat is at 5 grams, and there is no cholesterol. Sodium is at 170 mg, and the carbohydrates are at 45 grams. Fiber and protein are slightly higher than air-popped, oil-popped and cheese-flavored popcorn.

    Healthy Fact

    • According to popcorn.org, because popcorn is considered a whole grain and is rich in complex carbohydrates and fiber, it is a useful and healthful snack for individuals who require a special diet because of diabetes.

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