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Plain Air-Popped Popcorn Calories
Fiber-rich whole-grain snack
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
3 cup (medium) of Plain Air-Popped Popcorn (24 g) has 93 calories. That works out to 387 calories per 100 g. It contains 18.7 g of carbs, 3.1 g of protein, 1.1 g of fat and 3.5 g of fiber. Its 85.9 mg of Phosphorus covers 12% of the Daily Value. Its glycemic index is 55 (low), so it raises blood sugar slowly.
Plain Air-Popped Popcorn Nutrition Facts
Selected: 3 cup (medium) · 24 g
93
KCAL / 24G
Carbs
18.7g
· 7% DV
Protein
3.1g
· 6% DV
Fat
1.1g
· 1% DV
Fiber
3.5g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 77% · Protein 13% · Fat 10%
Plain Air-Popped Popcorn nutrition facts table · 3 cup (medium) (24 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 93 kcal | |
| Total fat | 1.1 g | 1% |
| Saturated fat | 0.15 g | 1% |
| Trans fat | 0 g | |
| Sodium | 1.92 mg | 0% |
| Total carbohydrate | 18.7 g | 7% |
| Fiber | 3.5 g | 13% |
| Protein | 3.1 g | 6% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 3 Cups of Plain Air-Popped Popcorn?
| Serving | Amount | Calories |
|---|---|---|
| 3 cup (medium) | 24 g | 93 kcal |
| 1 cup (small) | 8 g | 31 kcal |
| 2 cup (double) | 16 g | 62 kcal |
| 1 ounce (medium) | 28 g | 108 kcal |
| 1 serving (medium) | 30 g | 116 kcal |
| 4 cup (large) | 32 g | 124 kcal |
| 1 pack (large) | 35 g | 135 kcal |
| 6 cup (jumbo) | 48 g | 186 kcal |
| 100 g | 100 g | 387 kcal |
Calculated from 387 calories per 100 g.
Frequently Asked Questions About Plain Air-Popped Popcorn
Is plain air-popped popcorn a healthy snack?
Yes, plain air-popped popcorn can be a nutritious snack because it is a whole grain and is made without added oil. Keep it plain or use modest amounts of seasoning, since butter, sugar, and heavy toppings change the snack.
How do you make plain air-popped popcorn without an air popper?
You can make plain air-popped popcorn in a microwave using a microwave-safe, vented popcorn bowl without adding oil. Heat it until the pops slow, then stop the microwave to avoid scorching; never heat kernels in a sealed container.
Why do some kernels in plain air-popped popcorn stay unpopped?
Kernels in plain air-popped popcorn often fail to pop because they have lost moisture, are damaged, or did not heat evenly. Store unpopped kernels in an airtight container and avoid overfilling the popper so hot air can circulate.
What kind of kernels are best for plain air-popped popcorn?
Use kernels sold specifically for popping when making plain air-popped popcorn. Fresh kernels with intact hulls and enough internal moisture pop more reliably; sweet corn and canned corn are not substitutes for popcorn kernels.
How can you season plain air-popped popcorn without butter?
Season plain air-popped popcorn with finely ground spices, nutritional yeast, or dried herbs instead of butter. Add the seasoning while the popcorn is warm so it sticks better; a very light mist of water can help dry seasonings adhere.
How should you store plain air-popped popcorn so it stays crisp?
Let plain air-popped popcorn cool completely, then store it in an airtight container at room temperature in a dry place. Moisture makes it go soft, so avoid refrigerating it and make only as much as you expect to eat soon.
Is plain air-popped popcorn better than microwave popcorn?
Plain air-popped popcorn gives you more control over added salt, fats, and flavorings than many ready-to-heat microwave popcorn products. The difference depends on the product, so compare ingredients if you are choosing a packaged alternative.
Can plain air-popped popcorn help with weight loss?
Plain air-popped popcorn can fit into a weight-loss eating plan as a filling, crunchy snack, especially when it replaces a more heavily topped snack. Large portions and calorie-dense additions such as butter or caramel can make it less helpful.
Can people with diabetes eat plain air-popped popcorn?
People with diabetes can include plain air-popped popcorn if its carbohydrate content fits their meal plan. Pairing it with a protein-containing food may make a snack more satisfying; ask your diabetes care team for advice tailored to your blood glucose response.
Can plain air-popped popcorn be reheated after it goes stale?
Yes, plain air-popped popcorn can often be crisped up by spreading it on a baking sheet and warming it briefly in a low oven. Watch it closely, since popcorn can scorch quickly; this will not restore freshness if it has absorbed a lot of moisture.
Plain Air-Popped Popcorn Vitamins & Minerals
Vitamins
Vitamin K
7.49µg · 6% DV
B3
0.55mg · 3% DV
B5
0.12mg · 2% DV
B6
0.04mg · 2% DV
Minerals
Phosphorus
86mg · 12% DV
Manganese
0.27mg · 12% DV
Copper
0.09mg · 10% DV
Magnesium
35mg · 8% DV
Potassium ⭐
79mg · 2% DV
Sodium
1.92mg · 0% DV
Plain Air-Popped Popcorn Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Plain Air-Popped Popcorn
To burn the 93 calories in 3 cup (medium) (24 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Plain Air-Popped Popcorn?
Plain air-popped popcorn is made by heating dried maize kernels until they burst into light, fluffy pieces, without oil. Popcorn has roots in the Americas and is now enjoyed around the world, from home movie nights to cinemas; air-popped versions keep the focus on the corn itself.
Its texture is crisp and airy, with a mild, slightly sweet corn flavour. Eat it on its own as a snack, or season it with a little salt, pepper or spices. Because it is a whole grain, it offers substantial fibre—14.5 g per 100 g—and can make a satisfying snack. For a lighter bowl, skip butter and use herbs or spices for extra flavour.
How Nutritious Is Plain Air-Popped Popcorn?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Plain Air-Popped Popcorn Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Plain Air-Popped Popcorn Contain Allergens?
No known major allergens
Which Diets Is Plain Air-Popped Popcorn Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Plain Air-Popped Popcorn Fat Profile
SATURATED
0.15g
MONOUNSATURATED
0.19g
POLYUNSATURATED
0.51g
Omega 6:3 ratio 24.5:1
Above the ideal 4:1 (24.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.