Choose popcorn for lunch based on the calories in the amount you’ll actually eat and the preparation method that works for you. Labels such as sweet, salted or organic don’t tell you how many calories a serving contains. Compare products in the same state of preparation, and if you’re popping it yourself, include the oil and any other additions. A small serving isn’t the same as popcorn that meets the requirements for a commercial claim such as ‘low calorie’.
You’re looking for something to have with lunch and want to know how many calories you’ll get from the amount you eat. The Netherlands Nutrition Centre gives an average of 154 kcal per 40 g of popcorn; your product may have a different value.
You want popcorn you can eat without having to prepare it first. Look for ready-to-eat options and check the pack sizes, then compare the nutritional information for the exact product.
You can make the popcorn before lunch and want to choose which extras to add. Bear in mind the difference between unpopped corn, microwave popcorn and the prepared product.
Start with the portion you want to eat. Then decide whether you’re looking for ready-to-eat popcorn or something you need to prepare, and check the ingredients and cost of that portion.
The Netherlands Nutrition Centre gives an average of 154 kcal per 40 g of popcorn. This isn’t a brand-specific value, so use the nutritional information for the exact product when comparing options. Work from the value per 100 g and the amount you’ll actually eat; don’t compare unpopped corn directly with prepared popcorn.
| What to consider | What should you check? | Who is this important for? |
|---|---|---|
| Calories per serving | Check the value per 100 g, whether the popcorn is prepared or unprepared, and the amount you eat. If you’re making it yourself, include any additions too. | If I want to estimate the energy in my lunch snack, I look at my own portion, not just the pack. Around 36% of consumers prioritise calories per serving. |
| Ease of preparation | Choose between ready-to-eat popcorn, microwave popcorn and unpopped corn. Check the preparation instructions and what you can use at the time. | If I don’t want to organise any preparation at lunchtime, I look for an option that’s ready to eat. Around 29% of consumers prioritise convenience. |
| Ingredients and allergens | Check the ingredients and nutritional information for the exact product. If you need to, ask about allergens in unwrapped popcorn from a canteen. | If the ingredients or flavour determine which popcorn is right for me, I want to check the recipe for the product on offer. Around 21% of consumers prioritise suitability based on ingredients. |
| Cost per serving | Compare packs based on the same amount eaten. If you’re making it yourself, include the oil and toppings you use. | If I want to compare the cost of my lunch snack, I look at the amount I’ll actually eat. Around 14% of consumers prioritise the cost per serving. |
A serving may contain fewer calories because you’re eating less, but that doesn’t automatically mean the product qualifies for the commercial claim ‘low calorie’. The European Commission sets a limit of no more than 40 kcal (170 kJ) per 100 g for the ‘low energy’ claim on solid foods.
Describe the calories in a weighed serving as the serving value. Only use the claim ‘low calorie’ if the product meets the applicable requirements.
The state of preparation and the ingredients used affect what’s in the finished portion. The nutritional value of unpopped corn isn’t directly comparable with that of the same amount of prepared popcorn.
Calculate the nutritional value based on the prepared recipe, including any additions, then divide it by the number of portions you get.
If you’re making it yourself, the oil and toppings you use are also part of the ingredients and cost of the serving.
A microwave bag is a packaging unit, not necessarily the amount you’ll want to eat at lunch. Jumbo lists its Salted Microwave Popcorn as three bags of 90 g.
Decide separately how much popcorn you want to eat and follow the instructions on the pack. Jumbo says not to restart cooking after an interruption; don’t assume the same instruction applies to other products.
Albert Heijn sells several types of popcorn, including ready-to-eat salted popcorn, salted microwave popcorn and AH Biologisch Popcorn corn.
The range includes sweet and salted popcorn, as well as microwave options.
Lidl’s popcorn is sold under its Snack Day own-brand, including sweet popcorn and salted microwave popcorn.
The product listed is Sun Snacks Salted Popcorn, in a 100 g pack.
These products include ready-to-eat popcorn, microwave popcorn and corn for popping at home. Compare the nutritional information for the exact product and choose a preparation method that suits the time and facilities you have for lunch.
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Suited to a lunch when you can use a microwave before eating.
The product information lists three separate 100 g bags. Decide how much you’ll eat at lunch and check the nutritional information on the pack before comparing calories.
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Suited to you if you’re looking for ready-to-eat popcorn to have with lunch.
The product name gives the flavour as Cinema Butter and the pack size as 240 g. The pack isn’t automatically one lunch portion, so check the nutritional information and decide how much you’ll eat.
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Suited to you if you can prepare the popcorn yourself in advance and want to choose the additions.
The product information describes popping it in a pan. This requires preparation and oil, so remember to include the prepared popcorn and the ingredients you use when comparing servings.
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Suited to you if you’re looking for ready-to-eat popcorn and want to weigh out your lunch portion yourself.
The product information lists 502 kcal per 100 g and milk. Check the ingredients and allergen information on the pack, then calculate the calories in your portion based on the amount you eat.
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Suited to you if you’re looking for ready-to-eat salted popcorn and want to choose your own portion size.
The product information lists 543 kcal per 100 g and states that it contains 72% corn, sunflower oil and salt. Don’t treat the pack size as a recommended portion; weigh the amount you eat.
No. For solid foods, the European Commission sets a limit of no more than 40 kcal (170 kJ) per 100 g for the commercial claim ‘low energy’. The ‘reduced energy’ claim has different requirements: at least 30% less energy, with the feature responsible for the reduction stated. A small serving doesn’t prove either claim.
The instructions for Jumbo Salted Microwave Popcorn say not to restart cooking after an interruption. For other products, follow the instructions on their own packaging.
If the popcorn is unwrapped, ask about the allergens present and the ingredients. The NVWA says that food providers must give information about allergens present. If you have an allergy, ask about the specific product being offered.
Compare the nutritional information for the exact products on the same basis, and check whether it applies to unpopped corn or prepared popcorn. Then calculate based on the amount you eat and, if you’re making it yourself, include the ingredients you use.
Compare current packs based on the amount you’ll actually eat, not just the contents of a bag. If you’re popping it yourself, include the ingredients you use. Pack sizes can vary between different types of popcorn.
