How Many Calories in Popcorn? Nutrition Facts & Macros
A cup of air-popped popcorn (8g) has 31 calories
Protein 1g · Carbs 6.2g · Fat 0.4g
Popcorn is a whole-grain snack that's surprisingly high in fiber and low in calories per serving. Whether you're watching a movie, tracking macros, or looking for a volume snack, knowing the exact nutrition facts helps. Here's everything you need to know about popcorn calories and macros, based on USDA data for air-popped popcorn. Popcorn contains only about 3% water — it's a very dry, lightweight food.
1619 kJ · per 100g · Water: 3.32 g
Calorie Calculator: Popcorn (Air-popped)
8 g Popcorn (Air-popped) contains 31 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup air-popped (8g) | 31 kcal | 1g | 6.2g | 0.4g |
| 3 cups / serving (24g) | 93 kcal | 3.1g | 18.7g | 1.1g |
| 1 small bowl (28g) | 108 kcal | 3.6g | 21.8g | 1.3g |
| 100 grams | 387 kcal | 12.9g | 77.8g | 4.5g |
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| Popcorn (Air-popped) | per 100g |
|---|---|
| Calories | 387 kcal |
| Protein | 12.94 g |
| Fat | 4.54 g |
| Carbs | 77.78 g |
| Fiber | 14.5 g |
| Sugar | 0.87 g |
| Sodium | 8 mg |
| Potassium | 329 mg |
| Magnesium | 144 mg |
| Phosphorus | 358 mg |
| Vitamin C | 0 mg |
| Vitamin B6 | 0.157 mg |
| Folate | 31 mcg |
| Water | 3.32 g |
Source: USDA FoodData Central (FDC ID: 167959) · Data verified April 2026
Variations
Oil-popped popcorn
500 kcal per 100g — 30% more calories than air-popped (387 kcal). Fat jumps from 4.5g to 28g per 100g. A cup of oil-popped: ~55 kcal vs 31 kcal air-popped. The oil nearly doubles the calorie density.
Microwave popcorn (butter)
474 kcal per 100g — high in fat (29g) and sodium. Contains artificial butter flavoring and preservatives. A typical bag (~85g popped) has about 400 calories. Convenient but significantly less healthy than air-popped.
Frequently Asked Questions
How many calories are in popcorn?
A cup of air-popped popcorn (8g) contains approximately 31 calories. Per 100g, air-popped popcorn has 387 calories — but 100g is a LOT of popcorn (about 12.5 cups). A typical movie-size serving (3 cups, 24g) has about 93 calories. The low weight per cup makes popcorn an excellent volume snack.
Is popcorn good for weight loss?
Air-popped popcorn is one of the best snacks for weight loss. A cup has just 31 calories but fills a whole bowl. Three cups (93 kcal) is a satisfying snack with 3.5g of fiber. The key: air-popped without butter or oil. Movie theater popcorn with butter can reach 600+ calories for a medium size.
How much fiber is in popcorn?
Popcorn has 14.5g of fiber per 100g — one of the highest among any snack food. Three cups (24g) provide about 3.5g of fiber. Popcorn is a whole grain, so the hull contains insoluble fiber that supports digestive health. More fiber per calorie than most fruits and vegetables.
Air-popped vs oil-popped popcorn — what's the difference?
Air-popped: 387 kcal per 100g, 4.5g fat. Oil-popped: ~500 kcal per 100g, 28g fat. Microwave butter popcorn: ~474 kcal per 100g, 29g fat. The oil and butter add massive calories. Air-popped is the only truly low-calorie option. A cup of air-popped: 31 kcal. A cup of oil-popped: ~55 kcal.
Is popcorn a healthy snack?
Plain air-popped popcorn is genuinely healthy: whole grain, high fiber (14.5g/100g), decent protein (12.94g/100g), low calorie per serving (31 kcal/cup), and naturally gluten-free (corn-based). The problems start with additions — butter, oil, caramel, and cheese toppings transform it from healthy to calorie bomb.
How much protein is in popcorn?
Popcorn has 12.94g of protein per 100g — surprisingly high for a snack. Three cups (24g) provide about 3.1g of protein. As a whole grain, popcorn is a more nutritious snack option than chips (which have less protein and fiber per calorie).
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Popcorn (Air-popped) | 387 | 12.94g | 77.78g | 4.54g |
| Corn (Sweet) | 86 | 3.27g | 18.7g | 1.35g |
| Rice (white, cooked) | 130 | 2.69g | 28.2g | 0.28g |
| Bread (Whole Wheat) | 252 | 12.45g | 42.71g | 3.5g |
per 100g
Per cup (8g), air-popped popcorn has just 31 kcal — less than a single date (66 kcal) or a small apple (94 kcal). Per 100g it looks calorie-dense (387 kcal), but you'd need to eat 12+ cups to reach that. One of the best volume snacks available.
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