High in fiber and low in calories, popcorn can be a snack you feel comfortable eating if you're on a diet. Take care. though, when you pick your popcorn. Commercially prepared white popcorn is usually higher in calories and fat grams than air-popped popcorn because it has added butters and flavorings. When you read the nutrition information on commercially prepared popcorn, pay attention to the serving size, calories and nutrients.
Calories
Popcorn is quite filling and low in calories. Air-popped or otherwise home-prepared popcorn with nothing added has only 31 calories per cup. Low-fat options of store-bought popcorn, such as Orville Redenbacher's Gourmet Popping Corn, can come in low-fat and low-sodium varieties, which are about 100 calories per bag. Regular butter-flavor microwaveable popcorn can have 200 calories per bag and more, depending on the brand and flavor.
Fat Grams
Air-popped and home-prepared white popcorn with nothing added has about 1/3 g of fat per cup. Low-fat commercially prepared microwave popcorns may have as few as 2 g of fat, while full-flavor brands can have 13 g or more.
Dietary Fiber
Plain air-popped white popcorn has about 1 g of fiber per cup. Commercially prepared popcorn has the same amount, with a bag containing about 5 cups of popcorn and 5 g of fiber per bag. The addition of fat and flavoring to normal white popcorn does not alter the amount of fiber.
Protein and Carbohydrates
White popcorn is a source of protein, but very little -- about 1 g per cup. Commercially prepared popcorn has slightly more protein, which comes with the added fat and flavorings. A cup of plain popcorn has about 6.2 g of carbohydrates. Commercially prepared versions with additives have about 20 or more grams per bag.
Other Nutrients
Both air-popped, home prepared popcorn and commercially prepared popcorn have no cholesterol or sugar.
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