Whether you purchase buttered popcorn at the movies or make microwave popcorn at home, buttered popcorn is always a treat. Movie theater popcorn is loaded with calories and fat, but microwave buttered popcorn is good alternative that's a snap to prepare. Compared to other snacks such as chips, is easy on the waistline and nutritionally beneficial.
Fat and Calories
Two cups of microwave buttered popcorn have 170 calories and 12 grams of fat. The 2 grams of saturated fat fall well within the American Heart Association's recommendation that saturated fats should make up no more than 7 percent of your total daily calories -- or 16 grams of saturated fat in a 2,000-calories-a-day diet.
Fiber
Two cups of buttered microwave popcorn have 3 grams of fiber. The Harvard School of Public Health recommends that you eat 14 grams of fiber for every 1,000 calories you consume; buttered popcorn exceeds this ratio. With 17.6 grams of fiber for every 1,000 calories of popcorn, this is a high-fiber food.
Sodium
Buttered popcorn is not a low-sodium food, but 2 cups of popcorn have only 210 mg of sodium. The American Heart Association recommends that you limit your sodium intake to 1,500 mg per day. Buttered microwave popcorn is much lower in sodium than many other snack foods.
Vitamins and Minerals
Two cups of buttered microwave popcorn satisfy 10 percent of your daily requirement of Vitamin A, which is essential for maintaining good night vision, a healthy immune system and production of red blood cells. However, the popcorn provides less than 2 percent of your daily requirement of iron, calcium and vitamin C.
Protein
Two cups of microwave buttered popcorn supply 2 grams of protein. Although this is only 4 percent of your recommended daily amount, it is more protein than many other snack foods supply.
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