Compare popcorn for a late-night snack by looking at the kcal per 100 grams and the weight of the portion you actually eat. This lets you work out the calories in that portion. Popcorn kernels are a good choice if you want to control the toppings yourself, while ready-to-eat and microwave popcorn save on preparation time. According to the European Commission, the claim ‘low energy’ can only be used for solid foods containing no more than 40 kcal (170 kJ) per 100 grams.
You want to decide in advance how much popcorn to eat, so you calculate based on the weight of your portion, not just the contents of a bag or bowl. The Voedingscentrum lists 154 kcal per 40-gram bowl of popcorn. This is a general category figure, not the nutritional specification of a supermarket product.
You’re looking for popcorn that’s ready to eat, and are mainly interested in the exact flavour, portion size and packaging. Product pages from Albert Heijn, Jumbo, Lidl Nederland and ALDI describe ready-to-eat popcorn options.
You want to decide how much oil and seasoning to use, and don’t mind preparing it yourself. The Voedingscentrum describes a pan recipe using popcorn kernels, oil and herbs; remember to include any toppings you use in your calculation.
Calculate the kcal for your portion using: kcal per 100 grams × grams eaten ÷ 100. Compare nutritional values on the same basis, and check whether they apply to the product as sold or to the prepared product.
| Factor to consider | Check | Who it’s for |
|---|---|---|
| Calories per portion | Kcal per 100 grams and the weight you actually eat. | If I want to keep my late-night snack within a certain calorie limit, I weigh my portion and calculate using the value on the label. Around 36% of consumers put calories per portion first. |
| Ready to eat | Whether the popcorn is ready to eat and how many grams you want to have from the pack. | If I want a snack straight away in the evening, I’d rather choose something that needs no preparation. For around 28% of consumers, convenience is the deciding priority. |
| Preparing it yourself | Whether you’re choosing popcorn kernels or a product that needs preparing, and how much oil and seasoning you use. | If I want to decide what goes into my popcorn, I factor in the preparation and count the ingredients too. Around 22% of consumers prioritise having control over how it’s prepared. |
| Sweet flavour | The exact flavour, kcal and sugars per 100 grams, and any allergens. | If I’m mainly in the mood for a sweet late-night snack, I then check the portion size and nutritional information for that flavour. A sweet flavour is the top priority for around 14% of consumers. |
A portion may contain few calories because you eat a small amount. That doesn’t prove that the product itself meets the criteria for the ‘low energy’ claim. The European Commission sets a limit of no more than 40 kcal (170 kJ) per 100 grams for solid foods.
Describe the calories in your weighed portion separately. Only use the claim ‘low energy’ if the relevant condition is met.
Nutritional values may apply to the product as sold or to the prepared product. If you compare these different starting points, you’re not comparing products in the same state.
Compare products in the same form, and include the ingredients in your recipe if you’re popping your own. The EU’s Your Europe guidance explains how nutritional values are listed per 100 grams or 100 millilitres.
Croky describes its range as crisps. Kruidvat mentions sweet popcorn in a mixed Croky party box, but that listing doesn’t identify a standalone Croky popcorn product with its own nutritional values.
Check the brand and nutritional information on the popcorn packaging itself before comparing products.
A mixed party box also contains other snacks and items you may not need if you only want a portion of popcorn.
AH product pages describe salted popcorn, salted microwave popcorn and organic popcorn kernels as different product types.
Jumbo lists 500 g of dried Popcorn Maïs, 100 g of Popcorn Zout and 3 x 90 g of Magnetron Popcorn Zout.
Lidl Nederland lists Snack Day sea salt popcorn in a 200 g pack.
ALDI Nederland lists 100 g of salted popcorn in its Sun Snacks product range.
No. It must meet the relevant conditions for the claim. According to the European Commission, the ‘low energy’ claim for solid foods applies to products containing no more than 40 kcal (170 kJ) per 100 grams. A small portion with few calories doesn’t automatically make the product itself low in calories.
According to the European Commission, this nutrition claim requires at least 30% less energy, as well as a statement of the features that reduce the total energy value. Simply reading that a product contains less oil doesn’t prove that it meets this condition.
Multiply the kcal per 100 grams on the label by the weight of your portion, then divide the result by 100. For a product that needs preparing, first check whether the nutritional value applies to the product as sold or to the prepared product as directed.
The Voedingscentrum recommends using a pan with a thick base and a well-fitting lid, and taking it off the heat once the popping has mostly stopped. Jumbo recommends storing its dried popcorn kernels somewhere dry and dark. Always follow the instructions on the packaging too.
For Jumbo Magnetron Popcorn Zout 3 x 90 g, Jumbo says not to restart the cooking process after an interruption. Check the instructions on other packs separately.
