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Popcorn Calories
High fiber, low fat, whole grain
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Popcorn (8 g) has 31 calories. That works out to 387 calories per 100 g. It contains 6.2 g of carbs, 1 g of protein, 0.4 g of fat and 1.2 g of fiber. Its glycemic index is 72 (high), so it raises blood sugar quickly.
What is Popcorn?
Popcorn comes from a variety of corn whose kernels puff and burst when heated. It has deep roots in the Americas, where Indigenous peoples have eaten it for centuries, and is now a familiar snack around the world, especially at cinemas and at home.
Freshly popped kernels are airy and crisp, with a slight chew at the centre. They’re often served salted, but sweet coatings and spices are also popular. As a whole grain, popcorn provides fibre and is naturally low in fat when prepared without much oil; generous butter, sugar or toppings can change that. For a lighter bowl, air-pop it or use just a little oil, then season to taste.
Popcorn Nutrition Facts
Selected: 100 g
387
KCAL / 100G
Carbs
77.8g
· 28% DV
Protein
12.9g
· 26% DV
Fat
4.5g
· 6% DV
Fiber
14.5g
· 52% 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%
Popcorn Vitamins & Minerals
Vitamins
B3
2.3mg · 14% DV
B1
0.12mg · 10% DV
B6
0.15mg · 9% DV
B5
0.42mg · 8% DV
Minerals
Phosphorus
358mg · 51% DV
Manganese
1mg · 43% DV
Magnesium
144mg · 34% DV
Zinc
3mg · 27% DV
How Nutritious Is Popcorn?
Nutrient density
Medium
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.
Popcorn Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Popcorn
To burn the 387 calories in 100 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.
Is 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 Popcorn Contain Allergens?
No known major allergens
Which Diets Is 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
Popcorn Fat Profile
SATURATED
0.6g
MONOUNSATURATED
1.3g
POLYUNSATURATED
2.2g
Omega 6:3 ratio 210:1
Above the ideal 4:1 (210:1).
Compare Popcorn
Foods Similar to Popcorn
Frequently Asked Questions About Popcorn
Is popcorn a whole grain?
Yes, popcorn is a whole grain because it comes from the entire kernel, including its bran, germ, and endosperm. Plain popcorn also provides fiber; heavy coatings of butter, sugar, or salt can make it a less nutritious snack.
How do you make popcorn on the stove?
Heat a little oil in a lidded, heavy-bottomed pan, add popcorn kernels in a single layer, and cover. Shake the pan occasionally, then remove it from the heat when the popping slows to several seconds between pops.
Why do some popcorn kernels not pop?
Kernels often fail to pop because their moisture has escaped or their outer hull is damaged. Store unpopped popcorn in an airtight container in a cool, dry place, and remove any hard unpopped kernels before serving.
Does popcorn help with weight loss?
Plain popcorn can help with fullness because it is a high-fiber, airy snack, but it does not cause weight loss by itself. Large portions and generous additions of oil, butter, caramel, or cheese can make it much more energy-dense.
Is microwave popcorn bad for you?
Microwave popcorn is not automatically unhealthy; the main differences are its added oil, salt, and flavorings. Choose a lightly seasoned option or pop plain kernels in a covered microwave-safe bowl, and open the hot bag carefully to avoid steam burns.
Why does popcorn turn chewy?
Popcorn turns chewy when it absorbs moisture from the air or is sealed before it has cooled. Let it cool fully, then store it in an airtight container; adding butter or other wet toppings well before serving can also soften it.
How should you store popcorn kernels?
Keep unpopped popcorn kernels in an airtight container in a cool, dry cupboard. Avoid the refrigerator, where condensation can affect their moisture balance; kernels that have dried out may pop poorly even if they still look fine.
Can dogs eat popcorn?
Dogs can have a few pieces of plain, fully popped popcorn, but it should not contain butter, salt, sugar, or seasoning. Avoid unpopped kernels, which can be a choking hazard or hurt a dog's teeth.
Does popcorn cause constipation?
Popcorn does not usually cause constipation; its fiber can support regular bowel movements when you also drink enough fluids. A sudden increase in high-fiber foods may cause gas or bloating, so add them gradually if you are not used to them.
Is popcorn from a movie theater different from homemade popcorn?
Yes, movie-theater popcorn is often prepared with more oil and salt than plain homemade popcorn, and toppings can add still more. At home, you control the seasoning and can use a small amount of oil or pop kernels without it.
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Nutrition data compiled from USDA FoodData Central and scientific sources.