FoodScore
0/ 100
Decentdairy· 100 g

Popcorn Butter

Popcorn is a decent choice with a FoodScore of 47/100, primarily due to its high fiber content, though its saturated fat and sodium levels are notable drawbacks.

  • This food scores 47/100, placing it in the 'decent' category.
  • A 100g serving provides 10g of fiber, contributing significantly to daily needs.
  • It is a minimally processed food, classified as NOVA 1.
  • Contains 14.6g of saturated fat per 100g, which is a significant amount.
  • Sodium content is 763mg per 100g, a factor to consider for intake.
  • Scores -8 points above the dairy category average (55/100 across 104 foods).
Fiber
10g
36% of Daily Value
Protein
8.38g
17% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
763mg
33% of Daily Value
+
What it brings to the table
Fiber (10g)+12
Protein (8.4g)+4
Micronutrients (Iron, Magnesium, Phosphorus, Zinc, Vitamin E)+10
Whole food (NOVA 1)+10
Bonus cap (+35)-1
−
What holds it back
Saturated fat (14.6g)-15
Sodium (763mg)-3
Trans fat present-20

Why it scores 47

Popcorn earns a FoodScore of 47 out of 100, placing it in the 'decent' category. Its most significant positive contribution is its high fiber content, with 10g per 100g serving, which earns a substantial bonus. It also receives points for its moderate protein content of 8.38g and a bonus for being a minimally processed whole food (NOVA 1). Key micronutrients like magnesium (26% DV), zinc (21% DV), and iron (11% DV) also contribute positively to its score. However, these benefits are offset by significant penalties. The primary detractor is its high saturated fat content at 14.6g per 100g, which incurs a large penalty. The presence of 0.85g of trans fat also leads to a penalty. Additionally, its sodium level of 763mg per 100g results in a moderate penalty. To achieve a higher score, the saturated fat and sodium content would need to be considerably reduced.

Health benefits

What the nutrients in popcorn butter actually do for you, grounded in established dietary science.

Supports Digestive Health

Popcorn is an excellent source of dietary fiber, providing 10g per 100g serving. This amount represents a significant portion of the recommended daily intake for adults, which is typically 25-38g. Fiber is crucial for maintaining regular bowel movements and preventing constipation. It adds bulk to stool, making it easier to pass through the digestive system. Research supports that adequate fiber intake is linked to a healthier gut and can reduce the risk of various digestive issues. Including fiber-rich foods like popcorn can be a simple way to boost your daily intake, but portion control is important due to its calorie density.

Contributes to Satiety and Weight Management

The high fiber content in popcorn, at 10g per 100g, can contribute to feelings of fullness and satiety. Fiber slows down digestion, which can help you feel satisfied for longer after eating. This effect, combined with its moderate protein content of 8.38g per 100g, can be beneficial for weight management by potentially reducing overall calorie intake throughout the day. While popcorn is calorie-dense at 535 calories per 100g, choosing air-popped versions and being mindful of toppings can help manage its impact on calorie goals. It's a snack that can offer volume and chewiness, aiding in satisfaction.

Provides Essential Minerals

Popcorn contains several important minerals that contribute to overall health. A 100g serving provides 110mg of magnesium (26% DV), 2.32mg of zinc (21% DV), and 2.06mg of iron (11% DV). Magnesium is vital for muscle and nerve function, blood glucose control, and blood pressure regulation. Zinc is crucial for immune function and wound healing, while iron is essential for oxygen transport in the blood and preventing anemia. While these amounts are meaningful, it's important to remember that a balanced diet with a variety of foods is key to meeting all micronutrient needs, as popcorn alone won't cover everything.

Supports Heart Health (with mindful preparation)

While popcorn itself is a whole grain, the preparation method significantly impacts its heart health profile. The fiber content (10g per 100g) is beneficial for heart health, as dietary guidelines emphasize fiber's role in maintaining healthy cholesterol levels. However, the 'Popcorn Butter' food entry contains 14.6g of saturated fat and 0.85g of trans fat per 100g, which are detrimental to heart health when consumed in excess. To leverage popcorn's benefits for heart health, opting for air-popped versions with minimal added fats and sodium is crucial. This allows you to enjoy the whole grain benefits without the negative impact of high saturated and trans fats.

How to eat it

Popcorn is a popular snack in the US, often enjoyed during movies or as a light treat. It's typically prepared by heating kernels until they pop, and then seasoned. While it can be a whole grain snack, its nutritional profile heavily depends on preparation methods and added ingredients. For optimal health benefits, focusing on air-popped versions with minimal additions is recommended.

Opt for air-popped popcorn over oil-popped or pre-packaged microwave varieties to reduce added fats and sodium.
Season with herbs, spices, or nutritional yeast instead of excessive butter and salt to enhance flavor without adding unhealthy fats or high sodium.
Combine with a small handful of nuts or seeds for an extra boost of healthy fats and protein, making it a more balanced snack.
Store unpopped kernels in an airtight container in a cool, dark place to maintain freshness and prevent them from drying out.
Be mindful of portion sizes, as even healthy popcorn can be calorie-dense, especially when toppings are added.
Things to keep in mind

While popcorn is generally safe for most individuals, there are a few considerations. The high fiber content can cause digestive discomfort, such as bloating or gas, in sensitive individuals or when consumed in very large quantities, especially if not accustomed to a high-fiber diet. The unpopped kernels can pose a choking hazard, particularly for young children. For this specific 'Popcorn Butter' entry, the high levels of saturated fat and sodium warrant caution for individuals monitoring their cardiovascular health or blood pressure. Those with corn allergies should avoid popcorn.

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Reader questions
Is popcorn healthy?
Popcorn can be a healthy snack, especially when air-popped and minimally seasoned. It is a whole grain and a good source of fiber, which is beneficial for digestion and satiety. However, its healthfulness significantly decreases with the addition of large amounts of saturated fat, trans fat, and sodium, as seen in some 'Popcorn Butter' preparations. Mindful preparation is key to maximizing its health benefits.
Is popcorn good for weight loss?
Popcorn can be good for weight loss if prepared correctly. Its high fiber content (10g per 100g) can help you feel full and satisfied, potentially reducing overall calorie intake. However, the 'Popcorn Butter' variant is calorie-dense (535 calories per 100g) and high in fat, which can hinder weight loss if portions are not controlled. Opt for air-popped, lightly seasoned popcorn to support weight management goals.
Is popcorn ultra-processed?
No, popcorn is not ultra-processed. It is classified as NOVA 1, meaning it is an unprocessed or minimally processed food. This classification applies to the whole grain kernel itself. However, the addition of various toppings, oils, and flavorings can transform it into a more processed product, but the base food remains minimally processed.
What is the best way to prepare popcorn for health?
The healthiest way to prepare popcorn is to air-pop the kernels without oil. Once popped, you can lightly season it with herbs, spices, or a small amount of nutritional yeast for flavor. This method significantly reduces the intake of added fats, especially saturated and trans fats, and sodium, which are often found in pre-packaged or movie theater popcorn.
What are some healthier alternatives to buttered popcorn?
For a healthier snack, consider alternatives like plain air-popped popcorn seasoned with spices, or other whole-food snacks. Options include fresh fruit, a handful of unsalted nuts, vegetable sticks with hummus, or plain Greek yogurt. These alternatives offer different nutrient profiles and can help reduce intake of saturated fat and sodium.
Does popcorn contain trans fat?
The 'Popcorn Butter' food entry indicates the presence of 0.85g of trans fat per 100g. While naturally occurring trans fats exist in small amounts in some animal products, the amount in this food suggests it may be from added partially hydrogenated oils or other processed ingredients. It's generally recommended to minimize trans fat intake due to its negative impact on heart health.
How much sodium is in popcorn?
The 'Popcorn Butter' food entry contains 763mg of sodium per 100g. This is a high amount of sodium, representing a significant portion of the daily recommended limit (typically 2,300mg). High sodium intake is linked to increased blood pressure. If you are monitoring your sodium intake, it's important to be aware of this amount and consider air-popped, unsalted popcorn instead.

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Data & references

Sources: USDA FoodData Central (SR Legacy, fdcId 173141)Updated 2026-04-20