Popcorn Nutrition Facts

Many people don't realize it, but popcorn is a whole grain food, making it naturally high in several important nutrients.

Many studies link whole grain consumption to health benefits like reduced inflammation and a decreased risk of heart disease (1Trusted Source2Trusted Source3Trusted Source4Trusted Source).

This is the nutrient content of a 100-gram (3.5-oz) serving of air-popped popcorn (5):

  • Vitamin B1 (Thiamin): 7% of the RDI.
  • Vitamin B3 (Niacin): 12% of the RDI.
  • Vitamin B6 (Pyridoxine): 8% of the RDI.
  • Iron: 18% of the RDI.
  • Magnesium: 36% of the RDI.
  • Phosphorus: 36% of the RDI.
  • Potassium: 9% of the RDI.
  • Zinc: 21% of the RDI.
  • Copper: 13% of the RDI.
  • Manganese: 56% of the RDI.

This is coming with a total of 387 calories, 13 grams of protein, 78 grams of carbs and 5 grams of fat.

This serving also contains a whopping 15 grams of fiber, which is extremely high. It makes it one of the world's best sources of fiber.

BOTTOM LINE:Popcorn is a whole grain food that is high in important nutrients. This includes vitamins, minerals and very high amounts of fiber.
It is High in Polyphenol Antioxidants

Polyphenols are antioxidants that help protect our cells from damage by free radicals.

study done at the University of Scranton showed that popcorn contains very large amounts of polyphenols.

Polyphenol are linked to various health benefits. This includes better blood circulation, improved digestive health and a reduced risk of many diseases (6Trusted Source7).

Several studies have also shown that polyphenols may reduce the risk of cancer, including prostate and breast cancer (89Trusted Source).

BOTTOM LINE:Popcorn contains large amounts of polyphenol antioxidants. These are plant compounds that have been linked to many health benefits.




     And, popcorn is:


Extremely High in Fiber

Popcorn is very high in fiber.

According to research, dietary fiber may reduce the risk of many diseases like heart disease, obesity and type 2 diabetes (10Trusted Source11Trusted Source12).

Fiber can also help with weight loss and promote digestive health (13Trusted Source14Trusted Source15Trusted Source).

The recommended daily intake of fiber is 25 grams for women and 38 grams for men. However, most people are eating much less than that.

100 grams (3.5 ounces) of popcorn contain 15 grams of fiber, which goes a long way towards satisfying your daily fiber requirements (5).

BOTTOM LINE:Popcorn is very high in fiber, which has been linked to several health benefits. This includes weight loss and a decreased risk of many diseases.