Popcorn, microwave, regular (butter) flavor, made with palm oil
Popcorn, microwave, regular (butter) flavor, made with palm oil is a snack food, with a high energy density of 535 kcal per 100g. It is an excellent source of Sodium, providing 763.0 mg (51% of the Daily Value) per 100g serving. This snack food is rich in dietary fiber, high in fat. Snack foods vary widely in their nutrient profiles. Some provide meaningful amounts of fiber, protein, or micronutrients, while others are primarily energy-dense. Our database tracks 95 nutrients for this food, plus glycemic index, insulin index, environmental footprint data.
Top Nutrients
Data for 95 of 150 tracked nutrients
Nutrient Fingerprint
How this food scores across key nutrient categories, as a percentage of the daily recommended value per 100 g. Based on USDA DRIs for adults.
Complete Nutrient Profile
Macronutrients 10
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Water SR | 0.90 | g | — | 0% |
| Calories SR | 535 | kcal | — | — |
| Energy (kJ) SR | 2,237 | kj | — | — |
| Protein SR | 8.4 | g | — | 15% |
| Total Fat SR | 30.2 | g | — | — |
| Carbohydrate SR | 57.3 | g | — | 44% |
| Fiber SR | 10.0 | g | — | 26% |
| Total Sugars SR | 0.30 | g | — | — |
| Starch SR | 45.5 | g | — | — |
| Ash SR | 3.2 | g | — | — |
Minerals 11
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Calcium SR | 23.0 | mg | — | 2% |
| Iron SR | 2.1 | mg | — | 26% |
| Magnesium SR | 110 | mg | — | 28% |
| Phosphorus SR | 275 | mg | — | 39% |
| Potassium SR | 393 | mg | — | 12% |
| Sodium SR | 763 | mg | — | 51% |
| Zinc SR | 2.3 | mg | — | 21% |
| Copper SR | 0.20 | mg | — | 23% |
| Manganese SR | 0.77 | mg | — | 34% |
| Selenium SR | 5.9 | µg | — | 11% |
| Fluoride SR | 0 | µg | — | — |
Vitamins 31
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Vitamin A (RAE) SR | 182 | µg | — | 20% |
| Vitamin A (IU) SR | 9.0 | IU | — | — |
| Retinol SR | 0 | µg | — | — |
| Beta-Carotene SR | 50.0 | µg | — | — |
| Alpha-Carotene SR | 6.0 | µg | — | — |
| Beta-Cryptoxanthin SR | 111 | µg | — | — |
| Lycopene SR | 0 | µg | — | — |
| Lutein + Zeaxanthin SR | 1,115 | µg | — | — |
| Vitamin C SR | 0 | mg | — | — |
| Vitamin D SR | 0 | µg | — | — |
| Vitamin D (IU) SR | 0 | IU | — | — |
| Vitamin E SR | 2.9 | mg | — | 19% |
| Beta-Tocopherol SR | 0.14 | mg | — | — |
| Gamma-Tocopherol SR | 6.6 | mg | — | — |
| Delta-Tocopherol SR | 0.24 | mg | — | — |
| Alpha-Tocotrienol SR | 2.5 | mg | — | — |
| Beta-Tocotrienol SR | 0.34 | mg | — | — |
| Gamma-Tocotrienol SR | 4.2 | mg | — | — |
| Delta-Tocotrienol SR | 1.5 | mg | — | — |
| Vitamin K1 SR | 4.3 | µg | — | 4% |
| Thiamin (B1) SR | 0.05 | mg | — | 4% |
| Riboflavin (B2) SR | 0.06 | mg | — | 5% |
| Niacin (B3) SR | 1.6 | mg | — | 10% |
| Pantothenic Acid (B5) SR | 0.20 | mg | — | 4% |
| Vitamin B6 SR | 0.31 | mg | — | 24% |
| Folate SR | 15.0 | µg | — | 4% |
| Folic Acid SR | 0 | µg | — | — |
| Folate (food) SR | 15.0 | µg | — | — |
| Folate (DFE) SR | 15.0 | µg | — | — |
| Vitamin B12 SR | 0 | µg | — | — |
| Choline SR | 15.4 | mg | — | 3% |
Fatty Acids 9
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Saturated Fat SR | 14.6 | g | — | — |
| Monounsaturated Fat SR | 10.5 | g | — | — |
| Polyunsaturated Fat SR | 4.1 | g | — | — |
| Trans Fat SR | 0.85 | g | — | — |
| Cholesterol SR | 0 | mg | — | — |
| Phytosterols SR | 0 | mg | — | — |
| Omega-3 EPA SR | 0 | g | — | — |
| Omega-3 DPA SR | 0 | g | — | — |
| Omega-3 DHA SR | 0 | g | — | — |
Individual Fatty Acids 12
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Butyric Acid (4:0) SR | 0.003 | g | — | — |
| Caproic Acid (6:0) SR | 0.001 | g | — | — |
| Caprylic Acid (8:0) SR | 0.01 | g | — | — |
| Capric Acid (10:0) SR | 0.03 | g | — | — |
| Lauric Acid (12:0) SR | 0.06 | g | — | — |
| Myristic Acid (14:0) SR | 0.30 | g | — | — |
| Palmitic Acid (16:0) SR | 12.6 | g | — | — |
| Stearic Acid (18:0) SR | 1.3 | g | — | — |
| Linoleic Acid (18:2) SR | 4.1 | g | — | 24% |
| Omega-6 LA SR | 3.5 | g | — | — |
| Omega-6 GLA SR | 0.01 | g | — | — |
| Linolenic Acid (18:3) SR | 0.01 | g | — | — |
Amino Acids 19
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Tryptophan SR | 0.06 | g | — | — |
| Threonine SR | 0.33 | g | — | — |
| Isoleucine SR | 0.31 | g | — | — |
| Leucine SR | 1.1 | g | — | — |
| Lysine SR | 0.24 | g | — | — |
| Methionine SR | 0.18 | g | — | — |
| Cystine SR | 0.16 | g | — | — |
| Phenylalanine SR | 0.43 | g | — | — |
| Tyrosine SR | 0.35 | g | — | — |
| Valine SR | 0.44 | g | — | — |
| Arginine SR | 0.43 | g | — | — |
| Histidine SR | 0.27 | g | — | — |
| Alanine SR | 0.65 | g | — | — |
| Aspartic Acid SR | 0.60 | g | — | — |
| Glutamic Acid SR | 1.6 | g | — | — |
| Glycine SR | 0.36 | g | — | — |
| Proline SR | 0.76 | g | — | — |
| Serine SR | 0.41 | g | — | — |
| Hydroxyproline SR | 0 | g | — | — |
Nutrient Density Score
The NRF9.3 score measures overall nutritional quality per 100 kcal. It rewards 9 nutrients to encourage (protein, fiber, vitamins A, C, E, calcium, iron, magnesium, potassium) and penalizes 3 to limit (saturated fat, added sugars, sodium). Higher is better; negative scores indicate the food is high in limit nutrients relative to its beneficial content.
NRF9.3 index: Fulgoni et al. (2009), J Nutr 139(8). DVs based on FDA 2020 reference values.
Nutrient Interactions in This Food
Nutrients in this food that enhance or compete with each other during absorption.
✔ Synergies — nutrients that help each other
Vitamin A is fat-soluble and requires dietary fat for absorption. Adding fat to a meal significantly increases beta-carotene and retinol absorption.
Ribaya-Mercado et al., Am J Clin Nutr, 2007
Vitamin E is fat-soluble and absorbed alongside dietary fats via micelle formation in the small intestine. Low-fat diets reduce vitamin E absorption.
Traber, Free Radic Biol Med, 2007
Selenium (via glutathione peroxidase) and vitamin E work as complementary antioxidants. Selenium reduces peroxides while vitamin E prevents lipid peroxidation in membranes.
Combs, Br J Nutr, 2001
Vitamin B6 may enhance intracellular magnesium accumulation. Combined supplementation has shown greater benefits for stress and anxiety than magnesium alone.
Pouteau et al., PLoS One, 2018
⚠ Antagonisms — nutrients that compete
High zinc intake induces metallothionein in enterocytes, which traps copper and blocks its absorption. Prolonged high-dose zinc can cause copper deficiency.
Prasad et al., JAMA, 1978; Fosmire, Am J Clin Nutr, 1990
Zinc and non-heme iron compete for the same intestinal transporter (DMT1). High doses of one can reduce absorption of the other when taken simultaneously.
Rossander-Hulten et al., Am J Clin Nutr, 1991
Phytates in high-fibre foods (whole grains, legumes) bind non-heme iron and reduce its bioavailability. Soaking, sprouting, and fermentation reduce phytate content.
Hurrell & Egli, Int J Vitam Nutr Res, 2010
Phytates in fibre-rich foods chelate zinc, reducing its bioavailability by up to 50% in high-phytate diets. This is a major concern in plant-based diets.
Sandstrom, Food Nutr Res, 1997
High potassium intake promotes renal sodium excretion and attenuates the blood pressure–raising effect of sodium. A higher K:Na ratio is associated with lower cardiovascular risk.
Aburto et al., BMJ, 2013
Amino Acid Profile
Essential amino acid composition compared to the WHO/FAO adult reference pattern. The Amino Acid Score indicates protein quality — 100 means all essential amino acid requirements are met.
Tip: The limiting amino acid is Lysine. Pair with legumes, dairy, and soy for a complete amino acid profile.
All Amino Acids (18)
| Amino Acid | g / 100g | mg / g protein |
|---|---|---|
| Tryptophan | 0.06 | 7.3 |
| Threonine | 0.33 | 39.0 |
| Isoleucine | 0.31 | 37.2 |
| Leucine | 1.1 | 127.1 |
| Lysine | 0.24 | 29.1 |
| Methionine | 0.18 | 21.7 |
| Cystine | 0.16 | 18.7 |
| Phenylalanine | 0.43 | 50.8 |
| Tyrosine | 0.35 | 42.1 |
| Valine | 0.44 | 52.4 |
| Arginine | 0.43 | 51.6 |
| Histidine | 0.27 | 31.6 |
| Alanine | 0.65 | 77.7 |
| Aspartic Acid | 0.60 | 72.1 |
| Glutamic Acid | 1.6 | 194.5 |
| Glycine | 0.36 | 42.5 |
| Proline | 0.76 | 90.5 |
| Serine | 0.41 | 49.3 |
Fatty Acid Profile
Breakdown of fat types per 100g. A healthy fat profile favours unsaturated fats (mono + poly) and a balanced omega-3 to omega-6 ratio.
Glycemic & Insulin Response
The Glycemic Index (GI) measures how quickly a food raises blood sugar on a 0–100 scale. The Insulin Index (II) measures the insulin response directly, which can differ from GI — notably, dairy and high-protein foods often trigger a higher insulin response than their GI suggests. White bread = 100 for both scales.
GI data matched from: “Popcorn, plain” · ●●● high confidence
Source: International Tables of Glycemic Index (Sydney University, 2021) · Holt et al. 1997; Bao et al. 2016; Bell 2014
Environmental Impact
Environmental footprint per kilogram of food produced. Data represents the global average for the “Palm Oil” category.
- Global averages: These figures are production-weighted averages from a meta-analysis of ~38,700 farms across 119 countries (Poore & Nemecek, 2018). Actual impact varies enormously by farming method, geography, and supply chain.
- System boundary: Cradle-to-retail only — does not include consumer transport, home cooking energy, or food waste.
- Soil carbon not included: This data does not account for soil carbon sequestration. Some argue that well-managed regenerative grazing partially offsets ruminant emissions; however, full lifecycle accounting — including methane, land-use change, and the opportunity cost of using land for grazing vs. reforestation — typically makes the net footprint of ruminant meat higher, not lower. This is especially relevant in temperate grassland regions like Ireland.
- Not gospel: This data is informational and illustrative. It is useful for understanding relative magnitudes, but should not be treated as precise measurements for any individual product or farm.
Source: Poore & Nemecek (2018), Science 360(6392). Meta-analysis of ~38,700 farms, 119 countries, 46 product categories.
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Frequently Asked Questions
How many calories are in Popcorn, microwave, regular (butter) flavor, made with palm oil?
Popcorn, microwave, regular (butter) flavor, made with palm oil contains 535 kcal per 100 grams, making it a very calorie-dense food. The energy comes from 8.4g of protein (6% of calories), 30.2g of fat (51%), and 57.3g of carbohydrates (43%). Fat is the primary energy source.
What is Popcorn, microwave, regular (butter) flavor, made with palm oil most nutritious for?
The standout nutrient in Popcorn, microwave, regular (butter) flavor, made with palm oil is Sodium, providing 763 mg per 100g (51% of the Daily Value). It is also a notable source of Carbohydrate (44% DV). Our database tracks 95 individual nutrients for this food, allowing detailed comparison across vitamins, minerals, amino acids, and fatty acids.
Is Popcorn, microwave, regular (butter) flavor, made with palm oil high in protein?
Popcorn, microwave, regular (butter) flavor, made with palm oil contains 8.4g of protein per 100 grams. While not a high-protein food, it can contribute to daily protein needs as part of a varied diet.
How much fiber is in Popcorn, microwave, regular (butter) flavor, made with palm oil?
Yes, Popcorn, microwave, regular (butter) flavor, made with palm oil is rich in dietary fiber with 10.0g per 100 grams. The daily recommended intake is 25-38g, so a serving contributes meaningfully toward that goal. Dietary fiber supports digestive health and is associated with reduced risk of cardiovascular disease.
What is the glycemic index of Popcorn, microwave, regular (butter) flavor, made with palm oil?
Popcorn, microwave, regular (butter) flavor, made with palm oil has a glycemic index of 65, which is classified as medium (56-69). Medium-GI foods produce a moderate blood sugar response. The glycemic load, which accounts for typical serving size, provides additional context for real-world blood sugar impact.
What is the insulin index of Popcorn, microwave, regular (butter) flavor, made with palm oil?
Popcorn, microwave, regular (butter) flavor, made with palm oil has a high insulin response (II: 62) (estimated from macronutrient composition) on the insulin index scale (white bread = 100). Foods with high insulin scores stimulate significant insulin release, which may be relevant for blood sugar management. Note that the insulin index can differ substantially from the glycemic index — dairy products and high-protein foods often have higher insulin responses than their GI would suggest.