Microwave popcorn vs popcorn: which is healthier?
Popcorn is more nutrient-dense, scoring 53/100 against 13/100 for microwave popcorn. 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
Popcorn
387 kcal per 100 g. 3 cups air-popped: 24 g
Higher scoreWhich to pick for your goal
- Fewer caloriesPopcorn535 vs 387 kcal per 100 g
- More proteinPopcorn8.4 vs 13 g per 100 g
- More fiberPopcorn10 vs 15 g per 100 g
- Less sugarMicrowave popcorn0.3 vs 0.9 g per 100 g
- More potassiumMicrowave popcorn393 vs 329 mg per 100 g
- Less saturated fatPopcorn15 vs 0.6 g per 100 g
Nutrition side by side
| Nutrient | Microwave popcorn, 100 g | Popcorn, 100 g | Microwave popcorn, 8 g | Popcorn, 24 g |
|---|---|---|---|---|
| Calories | 535 kcal | 387 kcal | 43 kcal | 93 kcal |
| Protein | 8.4 g | 13 g | 0.7 g | 3.1 g |
| Carbohydrates | 57 g | 78 g | 4.6 g | 19 g |
| Sugars | 0.3 g | 0.9 g | <0.1 g | 0.2 g |
| Fiber | 10 g | 15 g | 0.8 g | 3.5 g |
| Fat | 30 g | 4.5 g | 2.4 g | 1.1 g |
| Saturated fat | 15 g | 0.6 g | 1.2 g | 0.2 g |
| Vitamin C | 0 mg | 0 mg | 0 mg | 0 mg |
| Vitamin A | 9 µg | 10 µg | 0.7 µg | 2.4 µg |
| Potassium | 393 mg | 329 mg | 31 mg | 79 mg |
| Iron | 2.1 mg | 3.2 mg | 0.2 mg | 0.8 mg |
| Calcium | 23 mg | 7 mg | 1.8 mg | 1.7 mg |
| Magnesium | 110 mg | 144 mg | 8.8 mg | 35 mg |
| Sodium | 763 mg | 8 mg | 61 mg | 1.9 mg |
Last updated . Scores use the HowHealthyIs Score method.