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Butter-Free Popcorn

Butter-Free Popcorn

EverydayCooked

Butter-free popcorn is a whole-grain snack made by air-popping or dry-roasting corn kernels without added fats or dairy. This preparation preserves the natural crunch and mild corn flavor while significantly reducing calories and saturated fat compared to buttered varieties. A high-fiber, low-density snack, it serves as a versatile base for custom seasonings and aligns with vegan, dairy-free, or reduced-fat dietary preferences.

Macro Impact

A 3 cup serving contains 92 calories, 3g protein, 19g carbs, and 1g fat.

Calorie Burn

How long would it take to burn off 92 calories?
Walking3.5 mph, moderate pace
21 min
YogaModerate effort, gentle pace
16 min
SwimmingModerate effort, freestyle
12 min
Biking12-14 mph, moderate effort
9 min
StairsStair climbing, moderate pace
11 min
Running5 mph (12 min/mile)
8 min

Nutrition Facts

Serving size3 cup (24 g)
Amount per serving
Calories92
% Daily Value*
Total Fat1g
1%
Saturated Fat0.1g
1%
Trans Fat0g
Polyunsaturated Fat0.5g
Monounsaturated Fat0.3g
Cholesterol0mg
0%
Sodium1.0mg
0%
Total Carbohydrate19g
7%
Dietary Fiber4g
13%
Total Sugars0.2g
Includes Added Sugars0g
0%
Protein3g
Vitamin D0mcg
0%
Calcium2mg
0%
Iron0.6mg
4%
Potassium72mg
2%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
19 / 275 g
7%
Fiber
4 / 28 g
13%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
3 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
1 / 78 g
1%
Monounsaturated
0 / 31 g
1%
Polyunsaturated
0 / 23 g
2%
Saturated
0 / 23 g
1%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
2%
Omega 9
0 g
Protein
Protein
3 / 80 g
4%
Amino Acids
Histidine
0 / 3 g
3%
Isoleucine
0 / 2 g
7%
Leucine
0 / 3 g
11%
Lysine
0 / 2 g
3%
Methionine
0 / 1 g
5%
Phenylalanine
0 / 2 g
7%
Threonine
0 / 1 g
9%
Tryptophan
0 / 0 g
6%
Valine
0 / 2 g
7%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
1 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
4%
Riboflavin, B2
0 / 1 mg
6%
Niacin, B3
1 / 15 mg
3%
Pantothenic Acid, B5
0 / 5 mg
2%
Pyridoxine, B6
0 / 1 mg
5%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
0%
Folate
6 / 400 mcg
1%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
0%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
2 / 1k mg
0%
Copper
0 / 1 mg
11%
Iron
1 / 13 mg
5%
Magnesium
31 / 370 mg
8%
Manganese
0 / 2 mg
11%
Phosphorous
72 / 700 mg
10%
Potassium
72 / 3k mg
2%
Selenium
2 / 55 mcg
4%
Sodium
1 / 2.3k mg
0%
Zinc
1 / 10 mg
9%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
1 g
Caffeine
0 mg
Choline
5 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Snacks, popcorn, air-popped. USDA Standard Reference, Legacy. Food ID 167959.
  2. 2.Snacks, popcorn, air-popped (Unsalted). USDA Standard Reference, Legacy. Food ID 170246.
  3. 3.Snacks, popcorn, air-popped. Canadian Nutrient File. Food ID 4110.
  4. 4.Snacks, popcorn, air-popped, white popcorn. Canadian Nutrient File. Food ID 4382.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

By using this database, you acknowledge and explicitly agree to these terms.

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