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Popcorn Nutrition Facts: Is Popcorn Good for You?
Based on USDA data, air-popped popcorn is a whole grain snack that is high in dietary fiber and several minerals while being naturally low in fat, sugar, and sodium. Its nutritional value makes it a sound choice, but this depends on preparation. The nutrition facts described here are for plain, air-popped popcorn; adding butter, oil, or salt will significantly increase the calories, fat, and sodium content. The overall healthfulness depends on portion size and what else you eat.
Per 100 g · Snacks, popcorn, air-popped
What stands out in popcorn
- High in dietary fiber. A 100-gram serving of air-popped popcorn provides 14.5 grams of dietary fiber. This amount supplies 52% of the Daily Value (DV) for fiber.
- Source of key minerals. Popcorn is high in several minerals, providing 34% of the DV for magnesium, 48% for manganese, 29% for phosphorus, and 28% for zinc per 100 grams. It is also a good source of iron, with 18% of the DV.
- Low in fat and sugar. This snack is naturally low in fat and sugar. A 100-gram portion contains 4.5 grams of total fat and less than 1 gram of total sugars.
- Contains protein. Air-popped popcorn has 12.9 grams of protein per 100 grams. This amount contributes 26% of the Daily Value for protein.
What to keep in mind
- The nutrition data is for plain, air-popped popcorn with no added ingredients.
- Adding butter, oil, and salt will increase the calories, total fat, saturated fat, and sodium.
- While nutritious, popcorn is high in carbohydrates, with about 78 grams per 100-gram serving.
Popcorn nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 387 kcal | – |
| Protein | 12.9 g | 26% |
| Total fat | 4.5 g | 6% |
| Saturated fat | 0.64 g | 3% |
| Monounsaturated fat | 0.95 g | – |
| Polyunsaturated fat | 2.3 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 77.8 g | 28% |
| Dietary fiber | 14.5 g | 52% |
| Total sugars | 0.87 g | – |
| Water | 3.3 g | – |
| Sodium | 8 mg | 0% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 329 mg | 7% |
| Calcium | 7 mg | 1% |
| Iron | 3.2 mg | 18% |
| Magnesium | 144 mg | 34% |
| Phosphorus | 358 mg | 29% |
| Zinc | 3.1 mg | 28% |
| Copper | 0.26 mg | 29% |
| Manganese | 1.1 mg | 48% |
| Selenium | 0 mcg | 0% |
| Vitamin A (RAE) | 10 mcg | 1% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 0.29 mg | 2% |
| Vitamin K | 1.2 mcg | 1% |
| Thiamin (B1) | 0.1 mg | 9% |
| Riboflavin (B2) | 0.08 mg | 6% |
| Niacin (B3) | 2.3 mg | 14% |
| Vitamin B6 | 0.16 mg | 9% |
| Folate (DFE) | 31 mcg | 8% |
| Vitamin B12 | 0 mcg | 0% |
| Choline | 21.2 mg | 4% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Popcorn by portion
The nutrition facts per 100 grams can seem large, but common serving sizes are much smaller. A standard 1-cup portion of air-popped popcorn weighs just 8 grams and contains 31 calories, 1.2 grams of fiber, and about 1 gram of protein. A larger 1-ounce (28 gram) portion provides 110 calories, 4.1 grams of fiber, and 3.7 grams of protein. Both portion sizes contain less than half a gram of sugar.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 cup | 8 g | 31 | 1 g | 6.2 g | 1.2 g | 0.4 g |
| 1 oz | 28 g | 110 | 3.7 g | 22.1 g | 4.1 g | 1.3 g |
How popcorn compares with other grain foods
Among 18 grain foods analyzed on this site, air-popped popcorn ranks highest for calories, carbohydrates, and dietary fiber per 100 grams. It also ranks first for magnesium content. Compared to other common grain products, its fiber content of 14.5 grams is notably higher than that of rolled oats (10.1 g), sourdough bread (2.2 g), or a flour tortilla (2.4 g). Its protein content of 12.9 grams is also higher than that of white bread (8.8 g) and similar to rolled oats (13.2 g). Popcorn contains no cholesterol and has only 8 mg of sodium, which is very low for a grain-based snack.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Popcorn | 387 | 12.9 g | 77.8 g | 14.5 g | 4.5 g |
| Rolled Oats | 379 | 13.2 g | 67.7 g | 10.1 g | 6.5 g |
| Flour Tortilla | 297 | 8 g | 49.3 g | 2.4 g | 7.6 g |
| Sourdough Bread | 272 | 10.8 g | 51.9 g | 2.2 g | 2.4 g |
| White Bread | 266 | 8.8 g | 49.4 g | 2.7 g | 3.3 g |
Quick answers
How many calories are in a cup of air-popped popcorn?
A 1-cup portion of plain, air-popped popcorn contains 31 calories, according to USDA data.
Is popcorn a good source of fiber?
Yes, air-popped popcorn is high in fiber. A 100-gram serving has 14.5 grams of fiber, which is 52% of the Daily Value. A 1-ounce serving provides about 4 grams of fiber.
How much sugar is in plain popcorn?
Air-popped popcorn is very low in sugar. A 100-gram serving has less than 1 gram of sugar, and a 1-cup serving contains just 0.1 grams.
When to talk to a doctor or dietitian
- If you manage diabetes, a registered dietitian can help you fit portions of it into your meal plan.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how popcorn fits your situation.
Last updated October 21, 2026