Popcorn (Air-popped) Calories & Nutrition Facts
Whole grain snack high in fiber when air-popped without butter, surprisingly nutritious.
Quick answer
How many calories are in Popcorn (Air-popped)?
Popcorn (Air-popped) has 375 calories per 100g. A 3 cups popped (24g) has about 90 calories. It is a calorie-dense food, with most calories coming from carbs.
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Recipe total
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Practical Portion Guide for Popcorn (Air-popped)
| Portion | Calories | Protein | Carbs | Net carbs | Fat |
|---|---|---|---|---|---|
| 3 cups popped (24g) | 90 kcal | 2.9g | 17.8g | 14.2g | 1.1g |
| 1 cup popped (8g) | 30 kcal | 1.0g | 5.9g | 4.7g | 0.4g |
| 6 cups sharing bowl (48g) | 180 kcal | 5.8g | 35.5g | 28.3g | 2.2g |
| 100g reference | 375 kcal | 12.0g | 74.0g | 59.0g | 4.5g |
Track popcorn by grams or cups after popping. Kernel weight, popped volume, and added oil are not interchangeable for calorie tracking.
% Daily Value: 3 cups popped (24g) vs 100g
Percent Daily Values use the FDA reference amounts for adults (protein 50g, fiber 28g, carbohydrate 275g, fat 78g, sodium 2,300mg, cholesterol 300mg, potassium 4,700mg). The FDA label guide treats 20% DV or more per serving as high and 5% DV or less as low. Potassium comes from USDA FoodData Central FDC ID 167959 (Snacks, popcorn, air-popped); the other values are this page's 100g reference scaled to the portion.
| Nutrient | Per 100g | % DV | 3 cups popped (24g) | % DV |
|---|---|---|---|---|
| Protein | 12g | 24% | 2.9g | 6% |
| Dietary fiber | 15g | 54% | 3.6g | 13% |
| Total carbohydrate | 74g | 27% | 17.8g | 6% |
| Total fat | 4.5g | 6% | 1.1g | 1% |
| Sodium | 8mg | 0% | 2mg | 0% |
| Cholesterol | 0mg | 0% | 0mg | 0% |
| Potassium (USDA) | 329mg | 7% | 79mg | 2% |
Source: FDA Daily Values (21 CFR 101.9), checked September 17, 2026. USDA record: FDC ID 167959.
Where Popcorn (Air-popped) Ranks (USDA Comparisons)
Popcorn (Air-popped) appears in these ranked USDA comparisons built from the same 100g dataset used on this page.
Serving Size Calculator
Macros Breakdown (per 100g)
Diet Suitability
Glycemic Index: 72 (High)
How Popcorn (Air-popped) Fits Into a Diet
Plain popped popcorn is useful as a high-volume snack because the serving looks large while the weighed portion can stay modest.
Use measured toppings and add protein separately if popcorn is replacing a meal; popcorn alone is mostly carbohydrate and fiber.
This is the primary Calorique popcorn entry. The older air-popped duplicate now points canonically here so Google sees one main nutrition URL.
Plan Around Popcorn (Air-popped)
Compare Popcorn (Air-popped) With Similar Snacks
Use this comparison when choosing a serving. Calories alone do not tell the full story: protein, fiber, fat, sodium, and realistic portion size determine whether a food fits your plan.
| Food | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| Popcorn (Air-popped) | 375 kcal | 12g | 74g | 4.5g | 15g |
| Dark Chocolate (70-85%) | 598 kcal | 7.8g | 46g | 43g | 10.9g |
| Potato Chips | 536 kcal | 7g | 53g | 35g | 4.8g |
| Pretzels | 381 kcal | 9.3g | 80g | 3.1g | 2.9g |
| Rice Cakes (Plain) | 387 kcal | 8.2g | 81g | 3.5g | 1.7g |
| Granola Bar | 471 kcal | 8.3g | 64g | 20g | 5.4g |
All comparison values use each food's 100-unit reference so foods can be compared on the same basis.
Vitamins & Minerals
Vitamins
Minerals
Complete Nutrition Facts (per 100g)
% DV = percent of the FDA Daily Value for a 2,000-calorie diet, per 100g. Total sugars have no Daily Value; the FDA value applies to added sugars only.
Methodology & Nutrition Data Sources
How we calculate nutrition data for Popcorn (Air-popped): Calorie and macronutrient values are standardized reference profiles, generally based on USDA FoodData Central entries where available, then scaled to the serving you choose. Entries may come from different FDC data types or releases, and brand or preparation differences can change the numbers.
- Calorie and macronutrient data sourced from the USDA FoodData Central , the federal food composition database used as the main reference where a matching entry exists.
- Daily Value context: for % DV comparisons, use the FDA Daily Value reference amounts for a 2,000 calorie diet (21 CFR 101.9).
- Dietary reference intakes (DRI) for vitamins and minerals are available in the National Academies Dietary Reference Intake tables for further reading; this page does not calculate DRI percentages.
- Glycemic index values are approximate listed values; GI varies by variety, ripeness, and preparation, so compare with the Harvard Health Glycemic Index Reference and the University of Sydney GI database.
- Dietary guidelines context from the HHS/USDA Dietary Guidelines for Americans 2020–2025 , the federal evidence-based nutrition guidance.
Authoritative nutrition data sources:
- USDA FoodData Central, comprehensive food composition database
- FDA Nutrition Facts Label rules, % Daily Value methodology
- NIH Office of Dietary Supplements, vitamin and mineral research
- CDC Nutrition, Public Health Guidance, chronic disease and diet
- HHS/USDA Dietary Guidelines 2020–2025, federal nutrition recommendations
- Harvard T.H. Chan School of Public Health, The Nutrition Source, evidence-based dietary guidance
Nutrition Disclaimer: Calorie and nutrient values are generally based on USDA reference data and may vary by brand, preparation method, ripeness, and cooking technique. These values are for informational purposes only and should not replace personalized dietary advice from a registered dietitian. Individuals with medical conditions should consult a healthcare provider before making significant dietary changes.
Reviewed by Priya Lindqvist · Last updated September 17, 2026 · Values may not reflect the newest USDA FoodData Central release
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Frequently Asked Questions
Is Popcorn (Air-popped) high in protein?
Popcorn (Air-popped) has 12g protein per 100g, which is 24% of the 50g FDA Daily Value. 3 cups popped (24g) supplies about 2.9g, or 6% DV. Under the FDA label guide (20% DV or more per serving is high, 5% or less is low), that serving counts as a moderate protein contribution.
Is Popcorn (Air-popped) a good source of potassium?
USDA FoodData Central lists 329mg potassium per 100g for Snacks, popcorn, air-popped (FDC ID 167959), which is 7% of the 4,700mg Daily Value. 3 cups popped (24g) provides about 79mg, or 2% DV, a low contribution by the FDA 5% guide.
How many calories are in Popcorn (Air-popped)?
Popcorn (Air-popped) contains 375 calories per 100g serving. Using general 4-4-9 calorie factors, that is roughly 48 calories from protein, 296 calories from carbohydrates, and 41 calories from fat; these estimates may not add up exactly to the listed total.
Is Popcorn (Air-popped) good for weight loss?
Popcorn (Air-popped) is calorie-dense at 375 per 100g. For weight loss, use it in smaller portions and balance with lower-calorie, high-fiber foods to manage total intake.
How much protein is in Popcorn (Air-popped)?
Popcorn (Air-popped) contains 12g of protein per 100g. This provides a moderate amount of protein, contributing well to daily protein goals.
What serving size should I track for Popcorn (Air-popped)?
Track Popcorn (Air-popped) by grams when precision matters. A practical starting point is 3 cups popped (24g), which is about 90 calories. For packaged, restaurant, fried, sauced, or sweetened versions, use the product label because brand formulas can differ from the plain reference.
Is Popcorn (Air-popped) keto-friendly?
Popcorn (Air-popped) is not ideal for strict keto diets due to its 74g of carbohydrates per 100g. Small portions may fit if your daily carb limit allows.
Is Popcorn (Air-popped) good for diabetics?
People with diabetes should use caution with Popcorn (Air-popped), which has a listed glycemic index of 72. Its carbohydrate content may affect blood sugar response depending on portion size and meal context. Consult your healthcare provider for personal advice.
What vitamins and minerals are in Popcorn (Air-popped)?
Calorique's food profile lists vitamins B3, B1, B6, Folate and minerals including Manganese, Magnesium, Phosphorus, Iron, Zinc, Copper for Popcorn (Air-popped). These are general highlights, not measured amounts or a "good source" rating; check USDA FoodData Central or the product label for exact micronutrient values.
Where does Calorique get nutrition data for Popcorn (Air-popped)?
Calorique standardizes Popcorn (Air-popped) nutrition values per 100g using USDA FoodData Central reference fields where available, then scales the data into realistic serving sizes. FDA Nutrition Facts methodology and authoritative nutrition references are used for context. This page was last reviewed September 17, 2026.
Related Calculators
Dark Chocolate (70-85%)
598 cal · 7.8g protein per 100g
Potato Chips
536 cal · 7g protein per 100g
Pretzels
381 cal · 9.3g protein per 100g
Rice Cakes (Plain)
387 cal · 8.2g protein per 100g
Granola Bar
471 cal · 8.3g protein per 100g
Trail Mix (Nuts & Dried Fruit)
462 cal · 12g protein per 100g
Peanut Butter (Natural)
598 cal · 25g protein per 100g
Hummus
177 cal · 7.9g protein per 100g