Plain popped corn from this brand is low in calories, fiber-rich, and sodium-free when you skip oils and heavy toppings.
Sodium
Calories
Fiber
Air-Popped Plain
- ~30 kcal per cup
- Near-zero sodium
- Best for light seasoning
Lean
Stovetop, Light Oil
- Adds ~40–60 kcal per bowl
- Good cling for spices
- Simple ingredients
Balanced
Movie-Night Buttered
- Rich flavor
- Sodium climbs fast
- Measure toppings first
Indulgent
If you like crunch without a sugar crash, this whole-grain snack fits the bill. The numbers stay friendly when you pop it with hot air or a measured splash of oil, and the fiber helps you stay full. The trick is portion and toppings. That’s where calories, fat, and sodium can change fast.
Amish Country Popcorn Calories & Macros
Let’s pin down what a typical bowl looks like. A standard popped serving is three packed cups. That’s close to 24 grams of finished corn. Expect around 90–100 calories, about 19 grams of carbs, 3–4 grams of fiber, 3 grams of protein, and under a half-gram of fat when no oil is added. Sodium stays near zero until you shake on salt.
If you measure kernels instead, two tablespoons of dry kernels land near 30 grams. Popped, that yields about four to five cups, still lean if you keep it plain. Oil on the stove nudges energy up by 30–60 calories per three cups, depending on your pour.
| Nutrient | Per 30 g Kernels | Per 3 Cups Air-Popped |
|---|---|---|
| Calories | ~110–140 | ~90–100 |
| Carbohydrate | ~22–27 g | ~18–20 g |
| Fiber | ~3–5 g | ~3–4 g |
| Protein | ~3–5 g | ~3 g |
| Fat | ~1–2 g | <0.5 g |
| Sodium | 0 mg | 0–5 mg |
| Iron | ~1–3 mg | ~0.3–0.6 mg |
| Magnesium | ~40–60 mg | ~25–35 mg |
These ranges line up with USDA popcorn data for air-popped bowls and common brand labels for dry kernels. One ounce of air-popped corn sits near 110 calories; three cups lands around 90–100. You’ll also pick up trace minerals like magnesium, phosphorus, and zinc.
How Preparation Changes The Numbers
Air popping keeps energy low and keeps sodium in check. Stovetop batches add fat and a bit more energy due to oil. Drizzled topping blends or buttery sauces push numbers up fast, mostly from added fat and salt.
Air Popping
Use a hot-air popper or a microwave popper. The result is dry, fluffy, and ready for light seasoning. Spray with water or mist with vinegar to help spices stick without oil. A dusting of smoked paprika, garlic powder, or cinnamon brings plenty of flavor with near-zero calories.
Stovetop With Oil
Grab a heavy pot, add a teaspoon of neutral oil per half cup of kernels, and shake gently as it pops. That teaspoon adds about 40 calories to the batch, spread across the bowl. Olive oil adds a fruity note; refined coconut oil gives a movie-night aroma.
Buttery Or Sweet Styles
Commercial toppings and glazes can send the calorie count up in a hurry. Some toppings also drive sodium into triple-digit territory per serving. If you love that flavor, pour lightly and measure once. Even a tablespoon of butter adds around 100 calories and seven grams of saturated fat.
You’ll often see claims around calorie counts per cup. A good rule: plain air-popped sits near 30 calories per cup. Oil-popped lands around 35–45 per cup, based on the oil used. Large theater tubs go far beyond that because portions grow and butter-style toppings pile on.
Whole-Grain Benefits, In Plain Terms
Corn that pops is a true whole grain. That means the bran and germ stay with the starch, bringing fiber and a bundle of trace minerals. The fiber amount in a three-cup bowl often lands around three to four grams, which moves you toward the 28-gram Daily Value from the FDA fiber DV. If your day’s target is tough to reach, this snack can help.
The crunch also brings volume. You fill a big bowl for fewer calories than chips or crackers of the same weight. Pair with a protein source—Greek yogurt, a cheese stick, or a handful of edamame—and the snack feels steady for longer.
On sodium, plain corn starts near zero. Salt only arrives when you add it. If you miss that savory hit, try fine-grain salt or a blend with nutritional yeast so you use less but still taste a lot.
Label Literacy For Kernels And Ready-To-Eat Bags
Most dry kernels list nutrition per tablespoon or per three tablespoons unpopped. After popping, volume grows several times, so the energy per cup goes down. If you buy microwave bags or pre-popped varieties, read the label for added oils, sugars, and flavorings. Those extras change the math.
What To Scan First
- Serving size and servings per bag
- Calories per serving after popping
- Fiber grams per serving
- Sodium per serving if salted
- Ingredient list for added sugars or flavor enhancers
Many bags list “popped serving” nutrition. That’s the number that matches a bowl. If a label only shows “unpopped,” use the pop-to-volume cues earlier to estimate bowls per batch.
Kernel Types And Texture
This brand sells several kernel shapes and sizes. The nutrition across colors and sizes stays similar, since all are plain corn. What changes is texture, hull size, and how well seasonings cling. That affects how much oil or topping you feel you need.
Common Types You’ll See
- Baby white: tender, smaller hulls, light crunch
- Yellow: bigger, classic movie-style shape
- Ladyfinger: slender, delicate bite
- Mushroom: round ball shape that holds coatings
- Rainbow blends: mixed colors that pop up fun and fluffy
For the leanest bowl, go light on oil with any kernel. If you plan to glaze or add cheese powder, mushroom shape helps the coating stick so you can use less.
Smart Seasoning Ideas
Big flavor doesn’t need a butter bath. Try these shake-on mixes after a quick mist of water or vinegar:
Savory
- Garlic powder + smoked paprika
- Nutritional yeast + fine salt
- Dill + lemon zest
Sweet
- Cinnamon + pinch of sugar
- Cocoa powder + tiny splash of vanilla
- Pumpkin pie spice
Measure seasonings in a teaspoon, not a free pour. Tiny tweaks keep calories predictable and taste repeatable.
How This Snack Compares To Other Crunchy Picks
When you match serving sizes by calories, popped corn gives more volume than pretzels or chips. Fiber also runs higher, which can help hunger stay quiet between meals.
| Snack | Portion ≈ 100 Calories | Fiber |
|---|---|---|
| Air-popped popcorn | ~3 cups | ~3–4 g |
| Pretzels | ~20–25 mini twists | <1 g |
| Potato chips | ~12–15 chips | <1 g |
That bowl size difference is why many people reach for corn when they want crunch that lasts. Season it boldly and you won’t miss the chips.
Buying Tips And Storage
Pick kernel types that match your pan and taste. For stovetop batches, a heavy pot and fresh oil help pop rate and flavor. Store kernels in a sealed jar in a cool, dry spot. If pops slow or lots of duds show up, add a teaspoon of water to a quart of kernels, shake, and rest a few days to restore moisture.
Microwave Bags Vs. Loose Kernels
Bags are quick, but watch the label for oils and flavors. Loose kernels let you control the recipe. If you want convenience and control, use a microwave popper with a measured oil line.
If you want a lean, crunchy snack you can dress up many ways, this one is hard to beat. Keep portions reasonable, pick a popping method that fits your gear, and season with a light hand. You’ll get crunch, volume, and fiber without a calorie wallop.