Edible parts
Grain
Nutrition per 100 g
Food data (CoFID / USDA). Energy and macros show % RI; vitamins and minerals show % NRV (UK) where a reference exists. Curiosity about the plant — not a diary score.
Reference intake
Reference intake of an average adult (8 400 kJ / 2 000 kcal)
| Nutrient | Per 100 g | % RI |
|---|---|---|
| Energy | 1619 kJ / 387 kcal | 19% |
| Protein | 12.9 g | 26% |
| Carbohydrate | 77.8 g | 30% |
| Natural sugars | 0.87 g | 1% |
| Fat | 4.54 g | 6% |
| Saturated fat | 0.64 g | 3% |
Fibre, fats & omega-3
| Nutrient | Per 100 g |
|---|---|
| Fibre | 14.5 g |
| Monounsaturated fat | 0.95 g |
| Polyunsaturated fat | 2.32 g |
| Omega-3 (ALA) | 0.05 g |
Vitamins & minerals
| Nutrient | Per 100 g | % NRV (UK) |
|---|---|---|
| Vitamin A | 10 µg RAE | 1% |
| Vitamin E | 0.29 mg | 2% |
| Vitamin K | 1.2 µg | 2% |
| Folate | 31 µg | 16% |
| Thiamin (B1) | 0.1 mg | 9% |
| Riboflavin (B2) | 0.08 mg | 6% |
| Niacin (B3) | 2.31 mg | 14% |
| Pantothenic acid (B5) | 0.51 mg | 9% |
| Vitamin B6 | 0.16 mg | 11% |
| Choline | 21.2 mg | — |
| Calcium | 7 mg | 1% |
| Iron | 3.19 mg | 23% |
| Magnesium | 144 mg | 38% |
| Potassium | 329 mg | 16% |
| Zinc | 3.08 mg | 31% |
| Copper | 0.26 mg | 26% |
| Manganese | 1.11 mg | 56% |
| Phosphorus | 358 mg | 51% |
| Sodium | 8 mg | — |
µg is 1,000× smaller than mg — compare the % daily value, not the raw numbers. More
Vitamin D: plants have about none (the source rows say 0). UV-exposed mushrooms are the exception, and fortified packs vary, so check the pack.
Per 100 g · CoFID / USDA · % RI and % NRV UK · not medical advice
Figures: Snacks, popcorn, air-popped (USDA FDC SR Legacy 167959). Nutrients the row does not report are left blank.
Prep notes
Usually prepared before eating. Per 100 g figures match this catalogue row.
Caution
Grocery / shop food data only. Not a wild forage guide. Thrive shows composition curiosity — not medical advice.
Answer-ready
Popcorn, air-popped (Zea mays) is listed in Thrive’s plant atlas under grain. Nutrition below is per 100 g with % NRV (UK) where a reference exists — food data for curiosity, not a diary score or medical claim. Edible part covered here: Grain.