Grains and snacks
Popcorn calories and nutrition
A cup of air-popped popcorn (8 g) has 31 calories, with 1.0 g of protein, 6.2 g of carbs and 0.4 g of fat. That is 387 calories per 100 g.
Air-popped, plain. Data: USDA FoodData Central, “Snacks, popcorn, air-popped”.
Serving size
1 cup, popped · 8 g
31 calories
- Protein
- 1.0 g13% of calories · 2% DV
- Carbs
- 6.2 g77% of calories · 2% DV
- Fat
- 0.4 g10% of calories · 0% DV
- Fiber
- 1.2 g
- Sugars
- 0.1 g
- Saturated fat
- 0.1 g
- Sodium
- 0.6 mg
Calories in popcorn by serving
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup, popped8 g | 31 | 1.0 g | 6.2 g | 0.4 g |
| 3 cups, popped24 g | 93 | 3.1 g | 19 g | 1.1 g |
| 1 oz28.4 g | 110 | 3.7 g | 22 g | 1.3 g |
| 100 g100 g | 387 | 13 g | 78 g | 4.5 g |
Serving weights are USDA’s household measures for this food.
Popcorn nutrition facts
Per 100 g, 387 calories: 13% from protein, 77% from carbs and 10% from fat.
| Nutrient | Per 100 g | Per serving1 cup, popped · 8 g | % Daily Value |
|---|---|---|---|
| Calories | 387 | 31 | – |
| Total fat | 4.5 g | 0.4 g | 0% |
| Saturated fat | 0.6 g | 0.1 g | 0% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Sodium | 8.0 mg | 0.6 mg | 0% |
| Total carbohydrate | 78 g | 6.2 g | 2% |
| Dietary fiber | 15 g | 1.2 g | 4% |
| Total sugars | 0.9 g | 0.1 g | – |
| Protein | 13 g | 1.0 g | 2% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Calcium | 7.0 mg | 0.6 mg | 0% |
| Iron | 3.2 mg | 0.3 mg | 1% |
| Potassium | 329 mg | 26 mg | 1% |
| Vitamin A | 10 µg | 0.8 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
% Daily Value is per serving (1 cup, popped), using the FDA’s Daily Values. Calorie shares use 4 calories per gram of protein and carbs and 9 per gram of fat.
How long to walk it off
Walking at 3 mph, a 150-lb adult burns about 3.2 calories a minute on top of what they would burn at rest. So a cup of air-popped popcorn (31 calories) takes about 10 minutes of walking, roughly 1,100 steps.
Compare with similar foods
Popcorn questions
How many calories are in 3 cups of popcorn?
3 cups of air-popped popcorn (24 g) has 93 calories: 1.1 g fat, 19 g carbs (3.5 g of it fiber) and 3.1 g protein.
How much fiber is in a cup of air-popped popcorn?
A cup of air-popped popcorn (8 g) has 1.2 g of fiber, 4% of the 28 g Daily Value. That is 15 g per 100 g.
How many net carbs are in a cup of air-popped popcorn?
A cup of air-popped popcorn (8 g) has 6.2 g of carbohydrate, 1.2 g of it fiber, so about 5.1 g of net carbs.
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- U.S. Department of Agriculture, FoodData Central: Snacks, popcorn, air-popped (FDC ID 167959, SR Legacy, published 2019-04-01).
- U.S. Food and Drug Administration. Daily Value on the Nutrition and Supplement Facts Labels.
- Walking time: the method of our walking calorie calculator (2024 Adult Compendium of Physical Activities; CADENCE-Adults for steps).
Prepared by the KaloCam team · Updated