Unpopped Popcorn Kernels
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 20.98 g | 8% |
| Net Carbohydrates | 17.38 g | 7% |
| Sugars | 0.26 g | 1% |
| Added Sugars | No data | - |
| Dietary Fiber | 3.6 g | 13% |
| Protein | 3.08 g | 6% |
| Total Fat | 1.22 g | 2% |
| Saturated Fat | 0.18 g | 1% |
| Monounsaturated Fat | 0.28 g | - |
| Polyunsaturated Fat | 0.7 g | - |
| Trans Fat | No data | - |
| Cholesterol | No data | - |
| Vitamins | ||
| Vitamin A | No data | - |
| Vitamin C | No data | - |
| Vitamin D | No data | - |
| Minerals | ||
| Sodium | 1.98 mg | 0% |
| Potassium | 77.68 mg | 2% |
| Calcium | 1.42 mg | 0% |
| Magnesium | 34.87 mg | 8% |
| Iron | 0.86 mg | 5% |
| Zinc | 0.78 mg | 7% |
% DV refers to how much a single serving of an individually packaged food or supplement contributes nutritionally to your daily diet, based on a 2,000-calorie-a-day diet. Generally, having 5% DV or less of a nutrient per serving is considered low, and 20% DV or more of a nutrient per serving is considered high.
Fat Composition
The suggested total fat consumption should be limited to 30% of total energy intake or less. The type of fat consumed should primarily be unsaturated fatty acids, with no more than 10% of total energy intake coming from saturated fatty acids (about 200 calories on a 2000-calorie diet) and no more than 1% of total energy intake coming from trans-fatty acids.
Vitamin Coverage
Vitamin A
-
Vitamin C
-
Vitamin D
-
Vitamin E
0.5%
Vitamin K
-
Vitamin B1
7%
Vitamin B2
1%
Vitamin B3
3%
Vitamin B5
2%
Vitamin B6
5%
Vitamin B7
-
Vitamin B9
-
Vitamin B12
-
There are 13 essential vitamins required for the body to work properly, which are categorised into two categories: fat-soluble and water-soluble vitamins. Vitamins have a Recommended Dietary Allowance (RDA), provided by the Dietary Reference Intakes (DRIs), which vary by age and sex. The %DV indicates how much one serving contributes to the average recommended daily intake.
Mineral Coverage
Calcium
0.1%
Iron
5%
Magnesium
8%
Phosphorus
7%
Potassium
2%
Sodium
0.1%
Zinc
7%
Copper
7%
Manganese
12%
Selenium
0%
Minerals are micronutrients, of which 13 of them are essential to the human body. The Recommended Dietary Allowance includes Calcium (1,300 mg/d), Phosphorus (1,250 mg/d), Potassium (4,700 mg/d), Sodium (2,300 mg/d), Chloride (1,500 mg/d), Magnesium (420 mg/d), Iron (18 mg/d), Zinc (11 mg/d), Copper (0.9 mg/d), Selenium (55 mcg/d), Molybdenum (45 mcg/d), Manganese (2.3 mg/d) and Iodine (150 mcg/d).
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
About
How Long to Burn Off 106 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
16 min
Jogging
14 min
Cycling
14 min
Walking
25 min
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
📚 Health Research & Evidence About This Food
Popcorn, recognized as a 100 percent whole grain by USDA ARS, is a source of dietary fiber and polyphenols. Observational evidence suggests that its high fiber content and low glycemic index may contribute to cardiovascular health, stable blood sugar levels, and satiety, which can aid weight management, according to WebMD. However, these health advantages are significantly diminished or negated by the addition of excessive butter, salt, or sugar.
1. Popcorn: Health Benefits, Nutrition, and Preparation
Source: WebMD
Summary: Popcorn kernels whole grains, when air-popped and consumed plain, offer significant health benefits including a lower risk of diabetes, heart disease, and hypertension, while also supporting weight management due to their high fiber, antioxidant content, and low glycemic index.
Read More: https://www.webmd.com/food-recipes/health-benefits-popcorn
2. Diabetes and Popcorn: Glycemic Index, Shopping Tips, and Nutrition
Source: Medical News Today, 2019
Summary: Popcorn kernels whole grains, specifically air-popped and unsalted varieties, serve as a low-glycemic index, high-fiber, and nutrient-rich snack that can be beneficial for individuals managing diabetes, provided toppings are limited and portion sizes are controlled.
3. Popcorn: A Healthy, Whole Grain Snack : Usda Ars
Source: USDA ARS
Summary: Popcorn kernels whole grains are a whole grain, offering an affordable and healthy snack option rich in fiber, suitable for various diets, and beneficial for satiety.
4. Popcorn as a Snack: Healthy Hit or Dietary Horror Show?
Source: American Heart Association, 2019
Summary: Popcorn kernels whole grains, when air-popped and lightly seasoned, serve as a healthy snack due to their dietary fiber, polyphenols, and high satiety, but their health benefits are significantly diminished by excessive butter, salt, and sugar commonly found in movie theater or pre-packaged varieties.
Read More: https://www.heart.org/en/news/2019/06/18/popcorn-as-a-snack-healthy-hit-or-dietary-horror-show
5. 7 Whole-Grain Foods You Should Try
Source: American Heart Association, 2024
Summary: Popcorn kernels whole grains are identified as a form of whole grain corn, which is an inexpensive and versatile whole grain available in various forms, including whole kernels, whole cornmeal, and popcorn.
