Microwave popcorn vs onion rings: which is healthier?
They are about equally nutrient-dense: microwave popcorn scores 13/100 and onion rings 14/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Microwave popcorn
535 kcal per 100 g. 1 cup popped: 8 g
Onion rings
411 kcal per 100 g. 1 order: 117 g
Which to pick for your goal
- Fewer caloriesOnion rings535 vs 411 kcal per 100 g
- More proteinMicrowave popcorn8.4 vs 3.9 g per 100 g
- More fiberMicrowave popcorn10 vs 2.7 g per 100 g
- Less sugarMicrowave popcorn0.3 vs 5.4 g per 100 g
- More potassiumMicrowave popcorn393 vs 167 mg per 100 g
- Less saturated fatOnion rings15 vs 4.2 g per 100 g
Nutrition side by side
| Nutrient | Microwave popcorn, 100 g | Onion rings, 100 g | Microwave popcorn, 8 g | Onion rings, 117 g |
|---|---|---|---|---|
| Calories | 535 kcal | 411 kcal | 43 kcal | 481 kcal |
| Protein | 8.4 g | 3.9 g | 0.7 g | 4.5 g |
| Carbohydrates | 57 g | 44 g | 4.6 g | 51 g |
| Sugars | 0.3 g | 5.4 g | <0.1 g | 6.4 g |
| Fiber | 10 g | 2.7 g | 0.8 g | 3.2 g |
| Fat | 30 g | 25 g | 2.4 g | 30 g |
| Saturated fat | 15 g | 4.2 g | 1.2 g | 4.9 g |
| Vitamin C | 0 mg | 1.4 mg | 0 mg | 1.6 mg |
| Vitamin A | 9 µg | 0 µg | 0.7 µg | 0 µg |
| Potassium | 393 mg | 167 mg | 31 mg | 195 mg |
| Iron | 2.1 mg | 0.8 mg | 0.2 mg | 0.9 mg |
| Calcium | 23 mg | 115 mg | 1.8 mg | 135 mg |
| Magnesium | 110 mg | 19 mg | 8.8 mg | 22 mg |
| Sodium | 763 mg | 776 mg | 61 mg | 908 mg |
Last updated . Scores use the HowHealthyIs Score method.