Calories in Popcorn
387 calories per 100g (31 cal per 1 cup air-popped)
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Popcorn contains 387 calories per 100g (31 cal per 1 cup air-popped). Contains 3.5g of protein per 100g. Excellent source of fiber with 15g per 100g.
Get the complete nutrition breakdown, macros, serving sizes, and health benefits below.
Nutritional Highlights
High Fiber
15g fiber per 100g
Low Sugar
Only 1.1g sugar per 100g
Nutrition Facts
Per 100g serving
Macronutrient Distribution
Calories by Serving Size
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Stock up on popcorn and the gear that makes it easy to enjoy.
Whole-Grain Popcorn Kernels
Pennies-per-bowl whole-grain snack, only 31 cal/cup
Est. price: $8-14
Stovetop Popcorn Popper
Oil-light popping for fluffy, low-calorie popcorn
Hot Air Popcorn Maker
Zero-oil popcorn in 2 minutes for the lightest snack
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About Popcorn Nutrition
Popcorn is a whole grain snack made from dried corn kernels that expand when heated. This ancient food has been enjoyed for thousands of years and remains one of the most popular snacks worldwide. When air-popped without excessive butter or oil, popcorn is a surprisingly healthy, high-fiber, low-calorie treat.
With 387 calories per 100 grams, Popcorn provides 3.5g of protein,77g of carbohydrates, and 4.5g of fat.
Macronutrient Breakdown
- Protein: 3.5g - 4% of calories
- Carbohydrates: 77g - 80% of calories (including 15g fiber)
- Fat: 4.5g - 10% of calories
Health Benefits of Popcorn
- Whole grain food providing beneficial fiber (15g per 100g)
- Low calorie when air-popped - only 31 calories per cup
- Contains polyphenol antioxidants concentrated in the hull
- Good source of B vitamins and minerals like magnesium and zinc
- Naturally gluten-free whole grain option
- High volume, low calorie density promotes satiety
How to Eat Popcorn
Air-pop kernels for the healthiest option - no oil needed. Season with herbs, spices, or nutritional yeast instead of butter. Stovetop popping with minimal oil is also healthy. Avoid microwave popcorn with artificial butter flavoring. Pre-popped bags vary widely - check labels for added fats and sodium.
Selection and Storage
Store unpopped kernels in an airtight container at room temperature for up to a year. Popped popcorn is best eaten fresh but stores 1-2 weeks in an airtight container. Choose plain kernels over microwave bags. For pre-popped, look for minimal ingredients (corn, oil, salt) and low sodium options.
Dietary Considerations
Plain air-popped popcorn is naturally vegan, gluten-free, and suitable for most diets. However, added butter, cheese, or caramel dramatically increases calories and fat. Movie theater popcorn can contain 1,000+ calories per large tub. Those with corn allergies or diverticulitis should avoid popcorn.
Frequently Asked Questions About Popcorn
How many calories are in a cup of popcorn?
Air-popped popcorn has only 31 calories per cup (8g). Oil-popped popcorn has about 55 calories per cup. Movie theater popcorn can have 150-200+ calories per cup due to coconut oil and butter. One serving (3 cups) of air-popped is just 93 calories.
Is popcorn a healthy snack for weight loss?
Yes, air-popped popcorn is excellent for weight loss. It has high volume and low calorie density - you can eat 3 cups for under 100 calories. The 15g of fiber per 100g keeps you full longer. Avoid butter and choose light seasonings for best results.
Is popcorn better than chips?
Yes, popcorn is generally healthier than chips. Air-popped popcorn has 31 calories per cup vs chips at 150+ calories per serving. Popcorn is a whole grain with 15g fiber per 100g, while chips are refined. However, heavily buttered popcorn can equal chips in calories.
Is microwave popcorn unhealthy?
Some microwave popcorn can be unhealthy due to added fats, artificial flavoring, and high sodium. Look for brands with simple ingredients and no trans fats. Better yet, pop your own kernels - it takes just 3 minutes in a paper bag in the microwave with no oil needed.
How much popcorn can I eat on a diet?
On a weight loss diet, 3-4 cups of air-popped popcorn (93-124 calories) makes an excellent snack. This provides good volume and fiber to satisfy hunger. Avoid eating directly from a large bowl - portion out your serving to prevent overeating.
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Data Source
USDA Verified DataAll nutrition values are verified from USDA laboratory analysis.
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Data Accuracy Note: Nutrition values are based on USDA FoodData Central laboratory analysis. Actual values may vary based on growing conditions, preparation methods, and specific product brands. Values are rounded to one decimal place.