Plant Source
May lack some essential amino acids. Good to pair with variety.
Microwaved Popcorn
Microwaved Popcorn (Cooked) contains 12.6g of protein per 100g, with 9.5g fat, 73.4g carbohydrates, and 429 calories. This makes it a moderate protein source. Source: USDA FoodData Central.
USDA FoodData Central #168139 · Data as of Jan 2026 · All values per 100g
Popcorn, microwave, low fat and sodium
High FiberLow SugarNutrient Dense
| Nutrient | Amount per 100g |
|---|---|
| Protein | 12.6 g |
| Calories | 429 kcal |
| Total fat | 9.5 g |
| Carbohydrates | 73.4 g |
| Saturated fat | 1.415 g |
| Cholesterol | 0 mg |
| Fiber | 14.2 g |
| Sugars | 0.54 g |
| Sodium | 490 mg |
| Potassium | 241 mg |
How protein-efficient is Microwaved Popcorn?
Protein Energy
Low Protein12%
of calories from protein
Low. This is mostly an energy source (carbs/fats), with a little bit of protein added.
Fat Ratio
1.3
grams protein per 1g fat
Moderate. Contains a fair amount of fat.
Calories for 30g
1021
calories
Very expensive. eating 1021 calories for protein is like eating a whole meal's worth of energy.
What is the fat, cholesterol and electrolyte profile?
Heart Health
Heart Friendly"Very low in saturated fat."
Saturated Fat (Limit)1.415g / 20g*
Cholesterol (Limit)0mg / 300mg*
Healthy Fats (Mono + Poly)7.7g / ~60g*
Beneficial fats.
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Muscle & Electrolytes
Good for Recovery Sodium
490mg
Electrolyte
Potassium
241mg
Electrolyte
Magnesium
151mg
Recovery
Iron
2.28mg
Energy
*Electrolytes support hydration and muscle contraction.
Similar High-Protein Foods
Source: USDA FoodData Central
Verified: 2026-01-05