If you want to portion popcorn for a lunchbox and choose the ingredients yourself, you can make it from popping corn, but remember to include the oil and any other ingredients. Ready-made microwave popcorn saves time on preparation, but EDEKA states that its salted GUT&GÜNSTIG product contains 430 kcal and 2.5 g of salt per 100 g. So compare the nutritional values per 100 g, the ingredients and the amount you’ll actually put in the lunchbox.
If you want to decide how much to pack and what to add, popping corn you prepare yourself could be a good option. Remember to include the oil, sugar and any other ingredients, as well as the amount of corn.
Whether you’re choosing a sweet or savoury option, it’s worth checking the ingredients list and nutritional information. Popcorn can be part of a school break, but it doesn’t replace a varied snack; the German Nutrition Society makes this point in its guidance on snacks for school breaks.
A microwave bag saves you measuring out the ingredients. Still, check the fat and salt per 100 g, then divide the prepared popcorn into suitable portions: EDEKA states that its salted GUT&GÜNSTIG product contains 430 kcal per 100 g.
First decide whether you want to make popcorn yourself or use a ready-to-cook bag. For a school break, consider the portion you’re planning and the ingredients. And remember, a crunchy snack alternative isn’t necessarily popcorn.
| Criteria | What to check | Who it matters to |
|---|---|---|
| Energy and portion size | Compare kcal per 100 g with the amount you’re actually planning to pack; remember to include any extras when making it yourself. | If I’m packing a set amount in a lunchbox, I want to know what the whole portion contains rather than relying on the words “low calorie”. Around 33% of consumers put the energy content of a portion first. |
| Sugar and sweet additions | Check the sugar content and ingredients list; if you’re making it yourself, remember to include anything added afterwards. | With sweet popcorn, I want to know whether sugar or caramel has been added. For around 25% of consumers, limiting sweet additions is a priority. |
| Fat and salt | Compare the fat and salt per 100 g; if you’re making popcorn yourself, include the amount of oil used. | For a savoury snack, I want to know how much fat and salt the ready-made popcorn already contains. Around 25% of consumers focus on these figures first. |
| Preparation and packing | Check what equipment and preparation are needed; portion out the amount you plan to pack. | If time is short in the morning, I want a snack that’s easy to pack in a lunchbox without much preparation. Easy preparation and packing is the most important criterion for around 17% of consumers. |
A smaller portion contains less energy than a larger portion of the same product. But that doesn’t mean the food meets the requirements for the claim “low energy”: the consumer advice centre says solid foods must contain no more than 40 kcal per 100 g.
First compare the kcal per 100 g, then work out the energy in the amount you want to pack.
According to EDEKA, its salted GUT&GÜNSTIG microwave popcorn contains 430 kcal, 21 g of fat and 2.5 g of salt per 100 g. Quick preparation doesn’t change these product values.
Check the nutritional information on the specific pack before buying, and think about how much of the prepared bag you want to put in the lunchbox.
The preparation instructions for Meienburg popcorn kernels listed by REWE call for 2–3 EL of oil per 100 g of corn. Sugar, butter or caramel can also change the finished recipe.
Decide on your recipe and portion size before you start, and include every ingredient you use.
Even a product made with corn can carry a warning about possible traces. The Meienburg popcorn kernels listed by REWE may contain traces of several allergens; Lorenz PausenCracker contain wheat and sesame, among other ingredients.
If allergens are important to your choice, check the ingredients and trace warnings on the relevant pack.
EDEKA sells salted GUT&GÜNSTIG microwave popcorn in three 100-g bags.
REWE lists Meienburg popcorn kernels as an ingredient for making popcorn yourself.
Lorenz Saltletts PausenCracker are a crunchy alternative for a school break, not popcorn.
funny-frisch Protein Chips Sweet & Spicy Curry Style are crisps, not popcorn.
No. Portion size alone doesn’t justify this claim. The consumer advice centre sets a limit of no more than 40 kcal per 100 g for “low energy” claims on solid foods. The Meienburg popcorn kernels listed by REWE contain 386 kcal per 100 g before preparation; EDEKA states that its salted GUT&GÜNSTIG microwave popcorn contains 430 kcal per 100 g.
Decide on your ingredients and portion size before using a recipe’s energy value to plan your lunchbox. For its air-fryer recipe using 120 g of popcorn kernels and 2 TL of oil, EDEKA states that each of the four portions contains 134 kcal. Remember to count any extra sugar or other additions separately; the stated portion size doesn’t automatically make the finished popcorn “low energy”.
Compare the energy, fat, saturated fat, sugar and salt per 100 g, as well as the ingredients, allergen information and the portion you’re planning to eat. According to the consumer advice centre, a Nutri-Score can help you compare foods in the same product group or with the same intended use; it doesn’t replace checking the ingredients list and nutritional information.
Check the specific pack and plan how much you want to put in the lunchbox. EDEKA notes that its microwave popcorn may not be available in every store. To make popcorn yourself, you’ll need popping corn and an appliance or container that’s suitable for your chosen method.