Nutrition facts · Grains, bread and pasta
Calories in Popcorn (air-popped)
Air-popped, unsalted popcorn has 382 calories per 100 g, and a 1 cup serving of popped popcorn (8 g) has 31 calories. Most of those calories come from carbohydrates, at 77.9 g per 100 g, with smaller amounts of protein and very little fat.
Calories come from: Carbs 78% · Fat 10% · Protein 12%
Common servings
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100 g | 100 g | 382 kcal | 12 g | 77.9 g | 4.2 g |
| 1 cup, popped | 8 g | 31 kcal | 1 g | 6.2 g | 0.3 g |
| 1 oz | 28.4 g | 108 kcal | 3.4 g | 22.1 g | 1.2 g |
Full nutrition (Per 100 g)
| Calories | 382 kcal |
|---|---|
| Protein | 12 g |
| Carbohydrates | 77.9 g |
| Fiber | 15.1 g |
| Fat | 4.2 g |
| of which saturated | 0.6 g |
| Sodium | 4 mg |
What changes the calories
- Popping in oil instead of hot air adds the calories of the oil the kernels absorb, so oil-popped popcorn is higher in calories than air-popped.
- Butter, oil sprays, cheese powders and caramel or sugar coatings all add calories on top of the plain popcorn.
- Because popcorn is so light and airy, a cup weighs very little, so how loosely or tightly you pack a cup can change the amount you actually eat.
- Large bowls or bags make it easy to eat several cups in one sitting, so portion size has a big effect on the total.
Tips for logging it accurately
- Weigh popcorn on a kitchen scale after popping for the most accurate log, since cup measures vary with how the popcorn settles.
- Log butter, oil, salt seasonings or sweet coatings as separate entries so their calories are not missed.
- In BerryFit, choose the air-popped entry only if no oil was used, and pick an oil-popped or flavored option for microwave or movie-theater popcorn.
Log Popcorn (air-popped) in seconds
Snap a photo of your meal or search for Popcorn (air-popped) in BerryFit to track calories and macros against your own daily target.
Frequently asked questions
How many calories are in 1 cup of air-popped popcorn?
One cup of air-popped popcorn (8 g) has 31 calories. It provides 6.2 g of carbs, 1 g of protein and 0.3 g of fat.
How many calories are in 1 oz of air-popped popcorn?
One ounce (28.4 g) of air-popped popcorn has 108 calories, with 22.1 g of carbs, 3.4 g of protein and 1.2 g of fat.
Is popcorn high in fiber?
Air-popped popcorn has 15.1 g of fiber per 100 g. That makes it a notable source of fiber among snack foods.
Does butter or oil add many calories to popcorn?
Yes, butter and oil add their own calories on top of the popcorn, and the amount depends on how much you use. Log them separately for an accurate total.
Similar foods
Calories in common foodsValues per 100 g from USDA FoodData Central (Snacks, popcorn, air-popped (Unsalted), FDC ID 170246); servings use USDA portion weights. Real foods vary by variety, ripeness and preparation.
The text on this page was written with the help of AI (Anthropic's Claude) and checked against the numbers in a separate review. The numbers themselves come only from USDA.
