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Popcorn (w/ salt) - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Popcorn (w/ salt) consist of 5% fat, 12% protein, 66% carbs, 9.5% fiber and 3% water. With 381 of calories per 100g it's 87% lower than other foods in Sweets. In total 11.81% of the calories in Popcorn (w/ salt) come from fat, 12.6% from protein and 69.29% from carbohydrates.

With 26.4g of carbs and a Glycemic Load of 22.4 in a portion of 40g, Popcorn (w/ salt) should be avoided for a ketogenic or low-carb diet. It contains low amounts of Fructose, is Gluten free and has no Lactose.

Quick facts

  • high GI
  • high carb
  • high GL
  • low Fructose
  • Gluten free
  • Lactose free
  • high Magnesium
  • high Vitamin B1

Nutrition facts

Nutrition facts
per 100g
Popcorn (w/ salt)
avg[1]
Calories (kcal) 381 437.8
Fat (g) 5 16.9
Protein (g) 12 6.7
Carbohydrates (g) 66 61.5
Mono- & Di-Saccharides (g) 2 61.5
Polysaccharides (g) 64 61.5
Fibers (g) 9.5 3.8
Water (g) 3 4.9
[1] average of Sweets

Breakdown in percent (%) of total calories

An average portion size (40g) contains

  • 152.4 Calories
  • 2g of Fat
  • 4.8g of Protein
  • and 26.4g of Carbs
  • 32mg of Magnesium, that covers 10% of the recommended daily allowance (RDA) for Magnesium.
  • 0.04mg of Zinc - 0.4% of the RDA for Zinc.
  • 0.68mg of Iron - 5.67% of the RDA for Iron.
  • 96mg of Potassium - 2.4% of the RDA for Potassium.
  • No Vitamin C
  • No Vitamin B12

For every gram of carbs in Popcorn (w/ salt) you get

  • 0.18 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Sweets have on average 0.11g of proteins per 1 gram of carbs.
  • 0.08 grams of fat (total average 0.66g, other foods in Sweets 0.27g)
  • 0.14 grams of fibers (total average 0.13g, other foods in Sweets 0.06g)

Nutrient distribution per gram

What vitamins are in Popcorn (w/ salt)?

Vitamins
per 100g
Popcorn (w/ salt)
avg[1]
Vitamin C (mg) 0 0.3
Vitamin E (mg) 2.1 1.7
Vitamin B1 / Thiamine (mg) 0.3 0.1
Vitamin B2 (mg) 0.12 0.1
Vitamin B6 (mg) 0.22 0.1
Vitamin B9 / Folate (μg) 9 12.2
Vitamin B12 (μg) 0 0.1
Retinol (μg) 0 11
beta-Carotene (μg) 450 52.6
[1] average of Sweets

Rich in vitamins?

info

The following chart displays the amount of vitamins per portion Size (40g) for Popcorn (w/ salt) of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]RDA for a 20+ year old male

Minerals in Popcorn (w/ salt)

Minerals
per 100g
Popcorn (w/ salt)
avg[1]
Magnesium (mg) 80 76.6
Zinc (mg) 0.1 1.1
Sodium (mg) 750 71.4
Calcium (mg) 10 70
Iron (mg) 1.7 3.9
Potassium (mg) 240 402.8
Phosphorus (mg) 280 162
[1] average of Sweets

High in minerals?

info

Again, for every mineral contained in Popcorn (w/ salt) we looked at the portion size (40g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 20+ year old male

Carbohydrates

66% of Popcorn (w/ salt) are carbs, per serving (40g) that is 26.4g of carbs.

Monosachharides and polysaccharides

Sugars
per 100g
Popcorn (w/ salt)
avg[1]
Monosaccharides (g) 2 44.8
Polysaccharides (g) 64 16.6
Total carbs (g) 66 61.5
[1] average of Sweets

How high is the Glycemic Index and the Glycemic Load for Popcorn (w/ salt)?

The Glycemic Index of Popcorn (w/ salt) is 85, which would be considered as high. The Glycemic Load in a normal serving is 22.4 and can be regarded as high.

Allergens in Popcorn (w/ salt)

  • is Gluten free
  • has no Lactose
  • low amounts of Fructose

Fatty acids and cholesterol

Of the 5g total fat per 100g, 0.6g are saturated fatty acids (SFA), 1.8g are monounsaturated fatty acids (MUFA) and 1.8g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0mg.

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