Popcorn (home, 1 tsp oil)

One serving of Popcorn (home, 1 tsp oil) — 1 big bowl (25 g kernels) — comes to 128 kcal, 2.2 g protein, 16.2 g carbs and 6 g fat. Scaled to 100 g it works out to 427 kcal and 7.3 g protein, which makes it a moderate protein source for a snack item. That single serving is about 8.5% of a 1,500 kcal day and 6.4% of a 2,000 kcal day, so it's more of a filler than a target-hitter on protein without much extra planning.

Walking off Popcorn (home, 1 tsp oil) takes roughly 3,200 steps, using the rough approximation of 0.04 kcal burned per step (a population-average estimate for a moderate walking pace, not a personalised number). At ₹4 a serving it costs about ₹36.4 for every 20 g of protein it delivers, which is a mid-to-high price for protein compared with dal, eggs or soya chunks. It fits nearly every Indian diet type, including vegetarian, Jain, vegan. It's typically eaten at the evening snack slot.

If you want variety without changing the macros much, the closest swaps in the snack category are Cream biscuit (Bourbon/Hide&Seek type), Marie biscuit, Parle-G biscuits, Aloo bhujia / namkeen — each keeps a similar role on the plate while shifting the exact protein-to-carb balance a little.