If you’re watching your added fat
You want something crunchy after a workout and prefer to control how much oil you use. Popcorn kernels you prepare yourself are a good fit if you can pop them without added fat and choose your toppings carefully.
Which option is right for you?
If you’re keeping an eye on protein
You’re looking for a snack, but you’re also thinking about your protein intake throughout the day. Popcorn can add a satisfying crunch to a meal, but whether the portion you actually eat fits your goal can’t be judged from the nutritional values of raw kernels alone.
If you prefer ready-made popcorn
You want to choose between sweet popcorn and a savoury microwave bag without any preparation. Compare specific varieties for fat, sugar and salt per 100 g rather than assuming their nutritional values based on how they’re made.
What should you look for when buying?
First decide whether you want to make your own popcorn or eat it straight away. Then compare the nutritional information per 100 g, and remember to include anything you add when preparing popcorn kernels.
| What matters | What to check | Who it matters to |
|---|---|---|
| Fat and preparation | Compare fat per 100 g and, for popcorn kernels, check whether your planned method works without oil. | If I want to control the amount of fat, I’d rather take the time to pop my own than choose a ready-made bag. This is a priority for around 33% of consumers. |
| Protein in your snack | Include the portion you actually eat and, if needed, other foods in your protein plan. | After regular training, I want to know how a snack fits into my diet throughout the day, rather than relying on the protein content of the basic ingredient. This is a priority for around 27% of consumers. |
| Sugar in sweet varieties | Check ‘of which sugars’ and energy per 100 g, as well as the portion you plan to eat. | If I want to take sweet ready-made popcorn with me, I care about how much sugar is in my portion as well as its fat content. This is a priority for around 20% of consumers. |
| Savoury ready-made popcorn | Compare fat, saturates and salt per 100 g on the specific pack. | I want something savoury to snack on without any preparation, but I also want to factor in the nutritional values of the bag I choose. Around 20% of consumers put this first. |
Common misconceptions
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Assuming less fat automatically makes a snack right for your training
A lower fat content doesn’t tell you how much sugar or protein is in the portion you eat. According to EDEKA, sweet GUT&GÜNSTIG popcorn contains 4.5 g of fat, but also 30 g of sugar per 100 g.
Decide which nutritional values matter most to you and read the full information per 100 g.
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Assuming all microwave popcorn is low in fat
The preparation method alone doesn’t determine the fat content. EDEKA lists 21 g of fat and 2.5 g of salt per 100 g for its savoury GUT&GÜNSTIG microwave popcorn.
Check the specific variety. If you want to control how much oil you use, compare it with kernels you can prepare yourself.
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Applying the nutritional values of popcorn kernels to popcorn with added ingredients
Oil, butter and sweet ingredients change the nutritional values of the finished portion. For example, Heimatgut Organic Cinnamon Popcorn listed by REWE contains 17 g of fat and 28 g of sugar per 100 g.
When making popcorn yourself, include all added ingredients; for ready-made popcorn, check the information for the specific variety.
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Looking only at the label on the front of the pack
A single label is no substitute for checking the ingredients and nutritional information. According to the Verbraucherzentrale (German Consumer Advice Centre), the Nutri-Score is only useful for comparisons within the same product group or between products with the same purpose.
Compare similar products and also check the nutritional information and ingredients list.
Brands to help you choose
Yörem
Popcorn kernels to prepare and season yourself.
- For the raw popcorn kernels listed by REWE, the stated values are 0.7 g of fat and 0 g of sugar per 100 g.
- These values are for unpopped kernels; added oil or toppings will change the nutritional values of the finished portion.
GUT&GÜNSTIG
EDEKA’s own brand, with the sweet ready-made popcorn and savoury microwave popcorn varieties covered here.
- EDEKA’s figures let you compare these specific varieties: 4.5 g of fat per 100 g for the sweet popcorn and 21 g for the savoury microwave popcorn.
- According to EDEKA, the sweet product contains 30 g of sugar per 100 g; the savoury microwave product contains 2.5 g of salt per 100 g. These values don’t apply to other varieties from the brand.
Heimatgut
Ready-made popcorn in a range of flavours; the recipe of each variety matters when choosing.
- Nutritional information is available for the specific Organic Cinnamon Popcorn variety listed by REWE.
- REWE lists 17 g of fat and 28 g of sugar per 100 g. The organic label alone doesn’t tell you these nutritional values.
funny-frisch
The Popchips range is an alternative potato snack, not popcorn.
- funny-frisch describes Popchips as popped using heat and pressure.
- The brand’s claim of ‘up to 40% less fat’ compares them with standard crisps, not popcorn.
Lorenz
The Naturals Lightly Salted variety featured here is made from potatoes, so it belongs to a different snack category.
- Lorenz publishes a fat content of 23 g per 100 g for this variety.
- The brand’s ‘30% less fat’ claim compares this variety with standard potato crisps; it doesn’t show how its fat content compares with popcorn.
Popcorn kernels at Joybuy
These kernels are worth considering if you want to make your own popcorn and choose the seasoning. If you want to prepare them without added fat, check the instructions for the product and make sure your equipment is suitable. The fat content of the finished portion also depends on any ingredients you add.
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Seeberger Popcorn Kernels
For homemade popcorn when you want to choose the seasoning yourself.
The product name states 500 g, while another pack-size detail differs. Check the pack size before buying.
The preparation instructions described call for oil. If you want to pop the kernels without oil, check that they’re suitable for your chosen method. If you have allergies, follow the pack labelling.
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Alnatura Organic Popcorn Kernels, 500 g
For popcorn you can prepare and season yourself.
The preparation instructions described call for oil. If you’d prefer not to use it, first check for a method suitable for these kernels. If you have allergies, follow the pack labelling.
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Valle del Sole Popcorn Kernels (Butterfly)
For homemade popcorn with your choice of seasoning.
The pack-size details don’t match: both 900 g and 500 g are listed. Before buying, check the pack on offer and its corresponding nutritional information.
The preparation instructions described call for oil. If you want to pop the kernels without oil, check for a suitable method. If you have allergies, follow the pack labelling.
Frequently asked questions
Is homemade popcorn automatically low in fat?
No – the preparation method and added ingredients both make a difference. REWE lists 0.7 g of fat per 100 g for raw Yörem popcorn kernels and describes a fat-free microwave method; adding oil or butter changes the nutritional values of the finished popcorn.
Is popcorn on its own enough if I’m watching my protein intake after a workout?
Whether popcorn fits your protein plan depends on how much you eat and what else you eat; the protein content of raw kernels doesn’t give you the full picture. The German Nutrition Society considers daily protein intake in relation to training volume and goals.
How do I compare sweet and savoury popcorn?
Compare fat, saturates, sugar, salt and energy per 100 g, and take your portion into account. The Nutri-Score can also help; according to the Verbraucherzentrale (German Consumer Advice Centre), it’s only useful for comparisons within the same product group or between products with the same purpose.
What should I bear in mind when popping kernels in the microwave?
Follow the instructions for the specific product and use a suitable container. For homemade popcorn, Lidl recommends using a loosely fitting lid so that air can escape; prepare ready-made microwave popcorn according to the instructions on its own pack.