Guacamole vs Popcorn: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Popcorn is generally healthier
Popcorn comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has more protein (3.5g vs 2g), more fiber (15g vs 5g), less sodium (2mg vs 375mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Guacamole
150 kcal
More Protein
Popcorn
3.5g
More Fiber
Popcorn
15g
Less Sugar
Guacamole
1g
Visual Comparison
Side-by-Side Nutrition Table
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Guacamole
Popcorn
Diet Compatibility
Guacamole
Popcorn
When to Choose Guacamole
- ✓Lower in calories (150 vs 387)
- ✓Lower in carbs (9g vs 77g)
- ✓Less sugar (1g vs 1.1g)
Common Uses
When to Choose Popcorn
- ✓Higher in protein (3.5g vs 2g)
- ✓More fiber (15g vs 5g)
- ✓Lower sodium (2mg vs 375mg)
Common Uses
Guacamole vs Popcorn: Nutritional Analysis
Popcorn is more calorie-dense at 387 calories per 100g compared to 150 for Guacamole, a difference of 237 calories. On the protein front, Popcorn delivers more with 3.5g per 100g versus 2g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Guacamole and Popcorn tell different nutritional stories. Guacamole provides 9g of carbohydrates, 13g of fat, and 5g of fiber per 100g, while Popcorn contains 77g carbs, 4.5g fat, and 15g fiber. The higher fiber content in Popcorn supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Guacamole contains 1g while Popcorn has 1.1g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Guacamole is the lower-calorie choice at 150 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Popcorn provides more protein (3.5g/100g), supporting muscle repair and growth.
- For sustained energy: Popcorn offers more fiber (15g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Guacamole or Popcorn?
Popcorn has more calories with 387 kcal per 100g, compared to Guacamole with 150 kcal. That's a difference of 237 calories per 100g serving.
Is Guacamole healthier than Popcorn?
Based on our nutritional analysis, Popcorn is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Popcorn has 387 calories, 3.5g protein, and 15g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Guacamole and Popcorn?
Popcorn has more protein with 3.5g per 100g, compared to Guacamole with 2g. Popcorn provides 1.5g more protein per 100g serving.
Which is better for weight loss, Guacamole or Popcorn?
For weight loss, Guacamole is the better choice with only 150 calories per 100g compared to 387 calories in Popcorn. Popcorn also offers 15g of fiber per 100g, which helps you feel fuller longer.
Does Guacamole or Popcorn have fewer carbs?
Guacamole has fewer carbs with 9g per 100g, compared to Popcorn with 77g. If you're following a low-carb diet, Guacamole is the better option with 68.0g fewer carbohydrates.
Related Comparisons
About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.