Popcorn vs Walnuts: 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 fewer calories (387 vs 654), more fiber (15g vs 6.7g), less sugar (1.1g vs 2.6g), less sodium (2mg vs 2mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Popcorn
387 kcal
More Protein
Walnuts
9g
More Fiber
Popcorn
15g
Less Sugar
Popcorn
1.1g
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:
Popcorn
Walnuts
Diet Compatibility
Popcorn
Walnuts
When to Choose Popcorn
- ✓Lower in calories (387 vs 654)
- ✓More fiber (15g vs 6.7g)
- ✓Less sugar (1.1g vs 2.6g)
- ✓Lower sodium (2mg vs 2mg)
Common Uses
When to Choose Walnuts
- ✓Higher in protein (9g vs 3.5g)
- ✓Lower in carbs (14g vs 77g)
Common Uses
Popcorn vs Walnuts: Nutritional Analysis
Walnuts is more calorie-dense at 654 calories per 100g compared to 387 for Popcorn, a difference of 267 calories. On the protein front, Walnuts delivers more with 9g per 100g versus 3.5g, 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 Popcorn and Walnuts tell different nutritional stories. Popcorn provides 77g of carbohydrates, 4.5g of fat, and 15g of fiber per 100g, while Walnuts contains 14g carbs, 65g fat, and 6.7g 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: Popcorn contains 1.1g while Walnuts has 2.6g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Popcorn is the lower-calorie choice at 387 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Walnuts provides more protein (9g/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, Popcorn or Walnuts?
Walnuts has more calories with 654 kcal per 100g, compared to Popcorn with 387 kcal. That's a difference of 267 calories per 100g serving.
Is Popcorn healthier than Walnuts?
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 Popcorn and Walnuts?
Walnuts has more protein with 9g per 100g, compared to Popcorn with 3.5g. Walnuts provides 5.5g more protein per 100g serving.
Which is better for weight loss, Popcorn or Walnuts?
For weight loss, Popcorn is the better choice with only 387 calories per 100g compared to 654 calories in Walnuts. Popcorn also offers 15g of fiber per 100g, which helps you feel fuller longer.
Does Popcorn or Walnuts have fewer carbs?
Walnuts has fewer carbs with 14g per 100g, compared to Popcorn with 77g. If you're following a low-carb diet, Walnuts is the better option with 63.0g fewer carbohydrates.
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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.