Popcorn first became a popular snack in the 1890s. Today, Americans consume 17 billion quarts of popcorn a year. The convenience of microwave popcorn makes the snacking even easier. Nutrition information can vary, depending which type of microwave popcorn you eat. Knowing the nutrition information can help you make the healthiest choice to fit your diet.
Calories
Calories in your microwave popcorn vary depending on whether you eat the buttered variety or the fat-free variety. A 1 oz. serving of buttered microwave popcorn contains 149 calories; a 1 oz. serving of low-fat, low-sodium microwaved popcorn contains 122 calories; and a 1 oz. serving of 94 percent fat-free microwave popcorn contains 114 calories.
Fat
Fat content also varies depending on your microwave popcorn choice. A 1 oz. serving of butter-flavored microwave popcorn contains 8.5 g of total fat and 1.9 g of saturated fat. A 1 oz. serving of low-fat, low-sodium microwave popcorn contains 2.7 g of total fat and 0.4 g of saturated fat. A 1 oz. serving of 94 percent fat-free popcorn contains 1.7 g of total fat and 0.3 g of saturated fat. The American Heart Association recommends you limit your daily fat intake to 25 to 35 percent of your calories, saturated fat to less than 7 percent of calories and trans fat to less than 1 percent of calories.
Carbohydrates
A 1 oz. serving of buttered microwave popcorn contains 15 g of carbohydrate and 3 g of fiber. A 1 oz. serving of low-fat, low-sodium and 94 percent fat free microwave popcorn contain 20 and 21 g of carbohydrates, respectively, and 4 g of fiber. As a whole grain, popcorn makes a healthy snack choice. The USDA recommends you make half your grain servings whole grains. Popcorn's high fiber content can also help you control hunger.
Protein
Popcorn is not a significant source of protein. A 1 oz. serving of any type of microwave popcorn ranges from 2.5 to 3.5 g of protein per serving. with the low-fat, low-sodium microwave popcorn containing the highest amount. However, if you eat a varied diet that includes a variety of foods from each of the food groups you should be able to adequately meet your protein needs.
Sodium
Microwave popcorn can be high in sodium. A 1 oz. serving of buttered microwave popcorn contains 219 mg of sodium. A 1 oz. serving of low-fat, low-sodium microwave popcorn contains 139 mg of sodium. And a 1 oz. serving of 94 percent fat-free microwave popcorn contains 178 mg of sodium. High sodium intake increases your risk of high blood pressure, so limit your daily intake of sodium to less than 1,500 mg a day.
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