Who is this choice relevant to?

Mindful snackers

You want to measure out a popcorn snack and assess the energy in the portion you actually eat. Check the product basis too: the nutritional values for dry maize aren’t the same as those for prepared popcorn.

Runners planning their fuel

You want to distinguish between a snack and food to have around a long run. The Voedingscentrum notes that very active people need more carbohydrates, so a small snack isn’t automatically a suitable substitute for your fuelling plan.

Snack-makers weighing up convenience

You’re choosing between popping it yourself, preparing it in the microwave and eating it ready-made. The preparation method affects how much control you have over the ingredients and which instructions you need to follow.

What should you look for in popcorn?

First decide whether you’re having popcorn as a snack or considering it as fuel around a long training session. Then compare the amount and product basis.

What to consider What to look for when buying Who is this important for?
Energy in your portion Compare kcal per 100 grams on the same product basis and weigh the amount you eat. If you’re preparing it yourself, include oil and any other additions. If you want a measured snack and need to know how much energy your portion provides, check the amount you actually eat. Around 25% of consumers prioritise the energy in a portion.
Snack or training fuel First consider when you’ll eat it and what you want it to do. Then look at the carbohydrates in the amount you’ll actually eat and how it fits with the rest of your diet. If you’re considering popcorn around a long run, you’ll want to know whether it fits your fuelling plan rather than relying on a small portion alone. Around 25% of consumers prioritise getting enough carbohydrates around training.
Timing and stomach comfort Check the fat and fibre in the amount you’ll eat, and consider when you’ll have your snack. Don’t use the values on the label to infer your personal tolerance. If you want to eat something shortly before a run, consider the portion size and ingredients to work out what feels comfortable for you. Around 25% of consumers focus mainly on timing and stomach comfort.
Preparation and added ingredients Check whether the popcorn is dry, microwave-ready or ready to eat, what has already been added, and which preparation and storage instructions apply. If you want to keep preparation to a minimum or prefer to choose the ingredients yourself, the product format will affect your choice. Around 25% of consumers focus mainly on convenience and control over added ingredients.

Common pitfalls

  • Assuming a small portion is enough fuel

    A measured snack and enough food around a long training session don’t automatically serve the same purpose. The Voedingscentrum says that very active people need more carbohydrates.

    First decide whether you’re having popcorn as a snack or as part of your food around training. Don’t let a small portion of popcorn replace the rest of your fuelling plan.

  • Comparing dry maize with ready-to-eat popcorn

    The nutritional values for dry maize apply before it’s prepared. Oil and other additions change what’s in the finished snack.

    Weigh the dry maize, use the corresponding values on the label and include any additions you use. Don’t compare the result directly with values for ready-to-eat popcorn as if they were based on the same product.

  • Counting the whole pack as one portion

    A pack may contain more than the portion for which the nutritional values are listed separately. Jumbo Popcorn Zout is sold in a 100-gram pack and also gives values per 30 grams.

    Check the net weight and stated portion separately, then work out how much you actually eat.

  • Calling a product low in energy based on a small portion

    A small portion with a limited amount of energy doesn’t prove that the product meets the ‘low energy’ nutrition claim. The European Commission sets a limit of no more than 40 kcal (170 kJ) per 100 grams for solid foods carrying this claim.

    Use the nutritional value per 100 grams and distinguish between the energy in a measured portion and an authorised nutrition claim.

A guide to popcorn brands

Albert Heijn

AH Biologisch Popcorn mais is dry maize for you to prepare yourself; the nutritional values on the label are for the dry product.

  • The product information lists 500 grams of maize and 374 kcal per 100 grams of dry product. You choose which additions to use.
  • The product information states that it may contain cereals containing gluten, soya and wheat. If you have an allergy, check the label on the pack.

Jumbo

The products mentioned come in two formats: ready-to-eat salted popcorn and salted microwave popcorn.

  • Jumbo Popcorn Zout is ready to eat and lists 144 kcal and 15.3 grams of carbohydrates per 30-gram portion. Jumbo Magnetron Popcorn Zout is sold as 3 x 90 grams.
  • The basis for the nutritional table on the microwave version isn’t clearly specified. The product page for ready-to-eat salted popcorn doesn’t give consistent salt information throughout; check the pack if the salt content is important to your choice.

Lidl

Lidl lists Snack Day popcorn in salted and sweet varieties; the product page mentioned is for Snack Day Popcorn zoet, 200 grams.

  • The product listing gives the flavour and pack size.
  • The product page says ‘In store only’. This product information doesn’t demonstrate any nutritional benefit for marathon training.

ALDI

The Dutch product listing names SUN SNACKS Zoute popcorn in a 100-gram pack.

  • The product listing makes the product name and pack size easy to identify.
  • The listing doesn’t support the conclusion that this variety is lower in energy than other popcorn products.

Popcorn products at Joybuy

Related products will be available soon.

Frequently asked questions

Can popcorn be called ‘low energy’ if a small portion contains few calories?

No. A small portion alone isn’t enough to substantiate this claim. According to the European Commission, solid foods must contain no more than 40 kcal (170 kJ) per 100 grams to carry the ‘low energy’ claim. So check the nutritional value per 100 grams and describe the energy in a portion separately.

How do I calculate the energy in homemade popcorn?

Weigh the dry maize before preparing it and use the nutritional values for dry maize; then include any oil and other additions. For AH Biologisch Popcorn mais, the stated 374 kcal per 100 grams applies to dry maize, not to the same weight of prepared popcorn.

Can popcorn replace a snack around a long run?

Not automatically: a snack portion isn’t necessarily suited to your fuelling needs during a long training session. The Voedingscentrum notes that very active people need more carbohydrates. So consider popcorn as part of your overall fuelling plan, rather than judging it only by the energy in a small portion.

Is maize popcorn automatically suitable for someone with a food allergy?

No. Always check the label on the exact pack, including information about possible cross-contamination. AH Biologisch Popcorn mais states that it may contain cereals containing gluten, soya and wheat. The NVWA explains which allergens must be listed on food products by law.

What preparation warning applies to Jumbo Magnetron Popcorn Zout?

Follow the instructions on the pack and don’t restart preparation once it has been interrupted. Jumbo also states that children shouldn’t prepare the popcorn unsupervised; these instructions apply specifically to this microwave popcorn.