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Lightly Salted Microwave Popcorn

Lightly Salted Microwave Popcorn

EverydayCookedSalted

Lightly salted microwave popcorn is a convenient snack made by heating specially packaged kernels that expand into fluffy, irregularly shaped pieces when cooked. This pre-portioned format uses minimal added sodium compared to regular microwave varieties while retaining the whole grain benefits of popcorn, including dietary fiber. The cooking process relies on built-in oil and preservatives in the packaging, which contributes to its characteristic texture but adds small amounts of saturated fat. While offering a lower-sodium alternative to traditional movie theater popcorn, its nutritional profile remains dependent on serving size adherence due to calorie density.

Macro Impact

A 3 cup serving contains 104 calories, 4g protein, 17g carbs, and 3g fat.

Calorie Burn

How long would it take to burn off 104 calories?
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24 min
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18 min
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11 min
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Running5 mph (12 min/mile)
9 min

Nutrition Facts

Serving size3 cup (30 g)
Amount per serving
Calories104
% Daily Value*
Total Fat3g
3%
Saturated Fat0.9g
5%
Trans Fat0g
Polyunsaturated Fat0.9g
Monounsaturated Fat0.8g
Cholesterol0mg
0%
Sodium210mg
9%
Total Carbohydrate17g
6%
Dietary Fiber4g
14%
Total Sugars0.1g
Includes Added Sugars0g
0%
Protein4g
Vitamin D0mcg
0%
Calcium6mg
0%
Iron0.6mg
3%
Potassium90mg
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
17 / 275 g
6%
Fiber
4 / 28 g
14%
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
3 / 78 g
3%
Monounsaturated
1 / 31 g
2%
Polyunsaturated
1 / 23 g
4%
Saturated
1 / 23 g
4%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
6%
Omega 6
1 / 19 g
3%
Omega 9
1 g
Protein
Protein
4 / 80 g
5%
Amino Acids
Histidine
0 / 3 g
3%
Isoleucine
0 / 2 g
11%
Leucine
0 / 3 g
10%
Lysine
0 / 2 g
7%
Methionine
0 / 1 g
6%
Phenylalanine
0 / 2 g
14%
Threonine
0 / 1 g
13%
Tryptophan
0 / 0 g
14%
Valine
0 / 2 g
11%
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
3%
Riboflavin, B2
0 / 1 mg
2%
Niacin, B3
1 / 15 mg
3%
Pantothenic Acid, B5
0 / 5 mg
2%
Pyridoxine, B6
0 / 1 mg
2%
Biotin, B7
0 / 30 mcg
1%
Cobalamin, B12
0 / 2 mcg
0%
Folate
6 / 400 mcg
2%
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
1 / 105 mcg
1%
Minerals
Calcium
6 / 1k mg
1%
Copper
0 / 1 mg
7%
Iron
1 / 13 mg
5%
Magnesium
21 / 370 mg
6%
Manganese
0 / 2 mg
4%
Phosphorous
63 / 700 mg
9%
Potassium
90 / 3k mg
3%
Selenium
3 / 55 mcg
5%
Sodium
210 / 2.3k mg
9%
Zinc
0 / 10 mg
3%
Chromium
1 / 30 mcg
3%
Molybdenum
1 / 45 mcg
1%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
2 g
Caffeine
0 mg
Choline
3 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, oil-popped, microwave, regular flavor, no trans fat. USDA Standard Reference, Legacy. Food ID 167549.
  2. 2.Snacks, popcorn, oil-popped, microwave, regular flavour, no trans fat. Canadian Nutrient File. Food ID 4111.

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.

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