First compare popcorn by kcal per 100 g, then calculate the amount for the weight you’ll actually take with you. The ready-to-eat AH and Jumbo varieties reviewed contain 406 to 543 kcal per 100 g, so they do not meet the EU threshold for the ‘low calorie’ claim. Choose ready-to-eat popcorn if you don’t have time to prepare it, or pop kernels in advance if you want to control the additions yourself. Think of popcorn as part of your breakfast, not automatically as a replacement for it.
You want to take a measured amount of popcorn with you, so you compare the energy content of your portion rather than just the size of the bag. For the ready-to-eat varieties reviewed, AH gives a serving size of 25 g.
You’re looking for something you can take with you straight away, but also want to put together a breakfast. The Netherlands Nutrition Centre lists wholegrain breakfast cereals, dairy or a fortified alternative, and fruit among breakfast options.
You can prepare it in advance and want to choose what you add yourself. Bear in mind that the nutritional values for dried maize are not the same as those for prepared popcorn.
Suitable when: you want to take something savoury with you without having to prepare it.
Bear in mind: weigh your portion; the salted varieties reviewed contain more energy per 100 g than the sweet varieties reviewed.
Suitable when: you want sweet popcorn and are comparing the energy content of equal amounts.
Bear in mind: the Jumbo and AH products reviewed list 48,6 and 45 g of sugars per 100 g, respectively.
Suitable when: you can prepare it in advance and want to control the amount of oil, salt or sugar yourself.
Bear in mind: the stated nutritional value is for dried maize. Include any additions in your calculations, and don’t compare it directly with the same weight of prepared popcorn.
Suitable when: you have time and a microwave before you leave.
Bear in mind: follow the instructions on the specific pack and stay by the microwave while the popcorn is popping.
| What to consider | What should you check? | Who should take this into account? |
|---|---|---|
| Energy in your portion | Compare ready-to-eat popcorn per 100 g, then weigh your portion. The AH and Jumbo varieties reviewed list 406–543 kcal per 100 g. | If I want to know how much energy is in my weighed portion, I look at both kcal per 100 g and the weight. Consumers who prioritise the energy content of their portion make up around 29% of consumers considering this choice. |
| Preparation and convenience | Check whether the popcorn is ready to eat or needs to be prepared; for microwave popcorn, follow the instructions for the exact variety. | If I don’t have time to pop something in the morning, I look for an option I can take with me straight away. Consumers who prioritise convenience without preparation make up around 29% of consumers considering this choice. |
| Its role in your breakfast | Decide whether popcorn is a snack alongside your breakfast or whether you want it to replace your whole breakfast. The Netherlands Nutrition Centre lists wholegrain products, dairy or a fortified alternative, and fruit among its suggestions. | When I want to take something with me quickly but also plan my breakfast, I assess the whole meal rather than just the popcorn. Consumers who prioritise its role in breakfast make up around 24% of consumers considering this choice. |
| Additions and allergens | Read the ingredients and allergen information on the exact pack; if you’re popping it yourself, include oil and any other additions. | If I want to check additions or allergens, I compare the packaging of the specific variety. Consumers who prioritise checking ingredients make up around 18% of consumers considering this choice. |
For solid foods, the EU threshold for the ‘low energy’ claim is no more than 40 kcal (170 kJ) per 100 g. So a small portion with a low total energy content does not automatically make the product itself low in calories.
Compare the nutritional value per 100 g, and use the portion size only to calculate the energy in the amount you eat.
For the salted popcorn reviewed, AH states that a 100 g pack contains four 25 g servings. Taking or eating the whole bag is therefore not the same as having one serving as listed on the label.
Weigh out how much you want to take with you in advance, and assess the rest of your breakfast separately.
Jumbo Sweet Popcorn lists 48,6 g of sugars per 100 g. A lower energy figure than that of another variety does not, by itself, mean that popcorn is a suitable complete breakfast.
Read the energy and sugar figures side by side, and also consider what else you’re taking for breakfast.
The nutritional value for AH Organic Popcorn Maize is for dried maize; the preparation method uses vegetable oil.
Include the oil and any other additions in your calculation, and divide the prepared amount into the portions you actually eat.
Popping it yourself takes preparation, and the method described also requires a pan and vegetable oil.
The options reviewed include ready-to-eat sweet and salted popcorn, microwave popcorn and organic popcorn maize.
The own-brand options reviewed include ready-to-eat sweet and salted popcorn, as well as microwave popcorn.
The Snack Day options reviewed include sea-salted popcorn and microwave popcorn.
The product reviewed is SUN SNACKS Salted Popcorn in a 100 g pack.
This selection includes ready-to-eat popcorn and loose kernels for popping yourself. Compare the energy per 100 g on each pack with the amount you actually want to take with you.
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The product name describes cinema-style popcorn; check the nutrition table and decide in advance how many grams you want to take with you.
Pack size: 240 g.
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The product name describes salted popcorn; weigh out a portion if you don’t want to take the whole pack with you.
Pack size: 100 g.
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Loose popcorn maize is suited to popping in advance. The method described requires a pan and vegetable oil, so allow time for preparation and take any additions into account.
Pack size: 900 g.
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The product information describes this popcorn as ready to eat; the stated nutritional values make it possible to compare equal amounts.
Energy: 530 kcal per 100 g. Sugars: 33,1 g per 100 g.
Pack size: 180 g.
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The product information describes this popcorn as ready to eat. If energy content matters to you, compare its energy per 100 g with other ready-to-eat varieties.
Energy: 502 kcal per 100 g. Sugars: 35 g per 100 g; the ingredients include sugar and glucose syrup.
Pack size: 120 g.
No, not just because you eat a small portion. According to the European Commission, the ‘low energy’ claim for solid foods has a maximum threshold of 40 kcal (170 kJ) per 100 g. A portion with a low total energy content does not therefore automatically meet the requirements for that product claim.
Multiply the kcal per 100 g by the number of grams you weigh out, then divide the result by 100. Make sure you’re comparing the product in the same state: the nutritional value of dried maize cannot be directly compared with the same weight of prepared popcorn, including oil.
Follow the instructions on the pack for this variety: AH recommends 2–3 minutes at 800 watts or 3–4 minutes at 600 watts. Stay by the microwave, stop when there are 1–2 seconds between pops, and open the bag carefully because of the hot steam.
For the ready-to-eat sweet and salted popcorn reviewed, Albert Heijn recommends storing it in a cool, dark and dry place and closing the pack securely after use. For other varieties, follow the instructions on the pack; these do not specify a fixed shelf life once opened.
Popcorn on its own is not the same as a breakfast made up of the options recommended by the Netherlands Nutrition Centre. These include wholegrain products, dairy or a fortified alternative, and fruit. So consider everything you’re taking with you, not just the energy content of the popcorn.
