Calories in Popcorn: Nutrition Facts & Serving Sizes
Per 1 oz (28g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One ounce of popcorn (28g) contains about 122 calories with 3.6g of protein, 20.8g of carbs, 2.7g of fat, and 4g of fiber. Per 100g, popcorn has 429 calories, 12.6g of protein, 73.4g of carbs, 9.5g of fat, and an impressive 14.2g of fiber. Popcorn is a whole grain and one of the highest-fiber snack foods available. Key minerals include magnesium (151mg per 100g), phosphorus (264mg per 100g), zinc (3.8mg per 100g), and iron (2.3mg per 100g). The high calorie density per 100g is somewhat misleading because popcorn is very low in weight relative to volume, meaning a large bowl of air-popped popcorn is actually fairly low in calories and very filling.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 oz (28g) | 121.8 | 3.6g | 20.8g | 2.7g | 4g |
| 100g | 429 | 12.6g | 73.4g | 9.5g | 14.2g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 429 | 21% |
| Protein | 12.6g | 25% |
| Total Fat | 9.5g | 12% |
| Saturated Fat | 1.4g | 7% |
| Total Carbohydrates | 73.4g | 27% |
| Dietary Fiber | 14.2g | 51% |
| Sugars | 0.5g | 1% |
| Sodium | 490mg | 21% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 1.4g | 0% |
| Calcium | 11mg | 1% |
| Iron | 2.3mg | 13% |
| Potassium | 241mg | 5% |
| Vitamin A | 7mcg | 1% |
| Vitamin B6 | 0.2mg | 12% |
| Magnesium | 151mg | 36% |
| Phosphorus | 264mg | 21% |
| Zinc | 3.8mg | 35% |
| Selenium | 8.6mcg | 16% |
| Folate | 17mcg | 4% |
| Thiamin (B1) | 0.4mg | 33% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 2.1mg | 13% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Popcorn
Popcorn is a whole grain food, meaning it retains the bran, germ, and endosperm of the corn kernel. This gives it a fiber content (14.2g per 100g) that is higher than almost any common snack food. Fiber supports digestive health, helps regulate blood sugar, and contributes to satiety, making popcorn one of the more filling snacks per calorie eaten.
Magnesium (151mg per 100g) is involved in over 300 enzymatic reactions including muscle contraction, protein synthesis, and ATP production. It is a mineral many people are deficient in, and popcorn provides a meaningful contribution toward daily needs. Zinc (3.8mg per 100g) is essential for immune function, wound healing, and testosterone production, making it relevant for anyone focused on performance and body composition.
Phosphorus (264mg per 100g) works with calcium to build and maintain bone density and is required for ATP synthesis. Iron (2.3mg per 100g) supports oxygen transport in the blood, which directly impacts endurance and energy during workouts. Popcorn is also a polyphenol source, with antioxidants concentrated in the hull that may help reduce inflammation.
Air-popped popcorn is the healthiest preparation: minimal calories and fat, maximum fiber. Microwave varieties and movie theater popcorn add significant butter, oil, and sodium, which changes the nutrition profile dramatically.
Dietary Considerations
Plain air-popped popcorn is naturally gluten-free, vegan, and dairy-free, making it broadly compatible with most diets. It is not keto-friendly due to its carbohydrate content (73.4g per 100g). For weight loss, air-popped popcorn is one of the best snack options available: a large 28g serving for only 122 calories with real fiber and satiety. The sodium content of plain popcorn is moderate (490mg per 100g as measured, though air-popped unsalted is much lower). Flavored and buttered varieties can be high in sodium, saturated fat, and calories, so preparation method matters significantly.
Daily Intake (100g)
100g of popcorn provides 21% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in popcorn?
One ounce of popcorn (28g) contains about 122 calories. Per 100g, popcorn has 429 calories, but since popcorn is very light and voluminous, a large serving by volume is still low in calories.
Is popcorn good for weight loss?
Air-popped popcorn is one of the best snack options for weight loss. At around 122 calories per ounce with 4g of fiber per serving, it provides significant volume and satiety for a low calorie cost. Avoid heavily buttered or flavored varieties.
How much protein in popcorn?
Popcorn contains 12.6g of protein per 100g. A 1oz serving (28g) provides about 3.6g of protein. For a grain snack, this is a solid protein contribution.
Is popcorn a whole grain?
Yes. Popcorn is a whole grain food. It retains the bran, germ, and endosperm of the corn kernel, which is why it has significant fiber (14.2g per 100g) and mineral content compared to processed grain snacks.
Is popcorn gluten-free?
Plain popcorn is naturally gluten-free. However, flavored or microwave varieties may contain additives or be processed in facilities that handle gluten-containing grains, so check labels if you have celiac disease.
How does air-popped popcorn compare to microwave popcorn?
Air-popped popcorn without added butter or salt is significantly lower in calories, fat, and sodium than microwave or movie theater varieties. The base nutrition per 100g is similar, but added fats and flavorings in packaged popcorn can double the calorie count per serving.
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