How healthy is microwave popcorn?
Is microwave popcorn healthy? It can fit a healthy diet occasionally. Microwave popcorn scores 13/100 on the HowHealthyIs Score: 100 g provides 535 kcal, 10 g fiber and 110 mg magnesium. Butter-flavored microwave popcorn is still whole-grain corn with plenty of fiber, but the oil coating makes it far richer than air-popped popcorn: a full bag is about 465 kcal. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Microwave popcorn ranks higher than 13% of them.
Counts in favor (% daily value per 100 kcal)
- Fiber7%
- Magnesium5%
- Vitamin E4%
- Protein3%
- Iron2%
- Potassium2%
- Calcium0%
- Vitamin A0%
- Vitamin C0%
Counts against
- Saturated fat14%
- Added sugars0%
- Sodium6%
Raw NRF9.3: 23 minus 20 = 3. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in microwave popcorn?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 535 kcal | 43 kcal | |
| Protein | 8.4 g | 0.7 g | 1% |
| Carbohydrates | 57 g | 4.6 g | 2% |
| Fiber | 10 g | 0.8 g | 3% |
| Sugars | 0.3 g | <0.1 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 30 g | 2.4 g | 3% |
| Saturated fat | 15 g | 1.2 g | 6% |
| Omega-3 fats | <0.1 g | <0.1 g | |
| Vitamins | |||
| Vitamin A | 9 µg | 0.7 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 2.9 mg | 0.2 mg | 2% |
| Vitamin K | 4.3 µg | 0.3 µg | 0% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Folate | 15 µg | 1.2 µg | 0% |
| Minerals | |||
| Calcium | 23 mg | 1.8 mg | 0% |
| Iron | 2.1 mg | 0.2 mg | 1% |
| Potassium | 393 mg | 31 mg | 1% |
| Magnesium | 110 mg | 8.8 mg | 2% |
| Zinc | 2.3 mg | 0.2 mg | 2% |
| Sodium | 763 mg | 61 mg | 3% |
Source: USDA FoodData Central, "Popcorn, microwave, regular (butter) flavor, made with palm oil" (FDC 173141). Values rounded.
Why is microwave popcorn good for you?
A typical portion does not supply 10% or more of the daily value for any of the nine nutrients we score.
Good ways to use it
- Sharing a bag
- Popping plain kernels at home with a little oil
What should you watch out for?
- High in saturated fat from palm oil and quite salty. A whole bag is easy to finish alone; light versions or air-popped corn cut both.
What can you eat instead of microwave popcorn?
Foods you can use the same way with a higher HowHealthyIs Score.