Calories in Popcorn, air-popped

Generic food Snacks

Popcorn, air-popped contains 387 kcal per 100 g. A typical serving of 1 cup (8 g) provides about 31 kcal.

Roughly 77% of its calories come from carbohydrates, with 13% from protein and 10% from fat (estimated with general energy factors).

That is less energy than the typical item in snacks on FoodFactly, where the median is 434 kcal per 100 g across 176 foods.

100 g provides 48% of the Daily Value for manganese, 34% of the Daily Value for magnesium and 29% of the Daily Value for copper.

The data comes from USDA FoodData Central: SR Legacy, where most core values were measured by laboratory analysis.

387kcal per 100 g
12.9 gprotein
77.8 gcarbohydrates
4.5 gfat
31kcal in 1 cup (8 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories C 387 kcal
Total fat M 4.5 g 6%
Saturated fat C 0.64 g 3%
Cholesterol ? 0 mg 0%
Sodium M 8 mg 0.3%
Total carbohydrates C 77.8 g 28%
Dietary fiber M 14.5 g 52%
Total sugars M 0.87 g
Protein M 12.9 g 26%
Vitamin A C 10 µg1%
Vitamin C ? 0 mg0%
Vitamin D Z 0 µg0%
Vitamin E C 0.29 mg2%
Vitamin K M 1.2 µg1%
Thiamin (B1) M 0.1 mg9%
Riboflavin (B2) M 0.083 mg6%
Niacin (B3) M 2.3 mg14%
Pantothenic acid (B5) M 0.51 mg10%
Vitamin B6 M 0.16 mg9%
Folate (B9) C 31 µg8%
Vitamin B12 ? 0 µg0%
Choline ? 21.2 mg4%
Calcium M 7 mg0.5%
Iron M 3.2 mg18%
Magnesium M 144 mg34%
Phosphorus M 358 mg29%
Potassium M 329 mg7%
Zinc M 3.1 mg28%
Copper M 0.26 mg29%
Manganese M 1.1 mg48%
Selenium M 0 µg0%

% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.

Nutritional breakdown

Protein: 13%Carbohydrates: 77%Fat: 10%387kcal / 100 g
  • Protein 13%
  • Carbohydrates 77%
  • Fat 10%

Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).

Vitamins and minerals, % Daily Value per 100 g

Manganese48%Magnesium34%Copper29%Phosphorus29%Zinc28%Iron18%Niacin (B3)14%Pantothenic acid (B5)10%Vitamin B69%Thiamin (B1)9%

Nutritional insights

  • Protein12.9 gin the top quarter of snacks (median 8 g)
  • Fiber14.5 gin the top quarter of snacks (median 4.3 g)
  • Sugars0.87 gin the lowest quarter of snacks (median 8.8 g)
  • Fat4.5 gin the lowest quarter of snacks (median 15.4 g)
  • Saturated fat0.64 gin the lowest quarter of snacks (median 3.9 g)
  • Sodium8 mgin the lowest quarter of snacks (median 319 mg)
  • Protein per 100 kcal3.3 gprotein density, useful for comparing foods with different calorie levels
  • Water3.3 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)
Monounsaturated fat C0.95 g
Polyunsaturated fat C2.3 g
Sugars and starch (7)
Starch M54.4 g
Sucrose M0.72 g
Glucose M0.07 g
Fructose M0.07 g
Lactose M0 g
Maltose M0 g
Galactose M0 g
Amino acids (18)
Tryptophan ?0.085 g
Threonine ?0.45 g
Isoleucine ?0.43 g
Leucine ?1.5 g
Lysine ?0.34 g
Methionine ?0.25 g
Cystine ?0.22 g
Phenylalanine ?0.59 g
Tyrosine ?0.49 g
Valine ?0.61 g
Arginine ?0.6 g
Histidine ?0.37 g
Alanine ?0.9 g
Aspartic acid ?0.84 g
Glutamic acid ?2.3 g
Glycine ?0.49 g
Proline ?1 g
Serine ?0.57 g
Individual fatty acids (29)
EPA (omega-3, 20:5 n-3) ?0 g
DHA (omega-3, 22:6 n-3) ?0 g
Linoleic acid (omega-6, 18:2) M2.3 g
SFA 4:0 ?0 g
SFA 6:0 ?0 g
SFA 8:0 ?0 g
SFA 10:0 M0 g
SFA 12:0 M0 g
SFA 14:0 M0 g
SFA 16:0 M0.54 g
SFA 18:0 M0.076 g
SFA 20:0 M0.016 g
MUFA 18:1 M0.93 g
PUFA 18:3 M0.054 g
PUFA 20:4 M0 g
SFA 22:0 M0.008 g
MUFA 14:1 M0 g
MUFA 16:1 M0.005 g
PUFA 18:4 ?0 g
MUFA 20:1 M0.014 g
MUFA 22:1 ?0 g
PUFA 22:5 n-3 (DPA) ?0 g
SFA 15:0 M0 g
SFA 17:0 M0 g
PUFA 20:2 n-6 c,c M0 g
PUFA 18:3 n-6 c,c,c M0 g
MUFA 17:1 M0 g
PUFA 20:3 M0 g
MUFA 15:1 M0 g
Carotenoids (7)
Beta-carotene C89 µg
Lycopene Z0 µg
Lutein + zeaxanthin I1,450 µg
Retinol C0 µg
Carotene, alpha C58 µg
Vitamin D (D2 + D3), International Units Z0 IU
Cryptoxanthin, beta C0 µg
Other components (12)
Water M3.3 g
Alcohol ?0 g
Caffeine Z0 mg
Ash M1.4 g
Theobromine Z0 mg
Energy C1,618 kJ
Vitamin A, IU C196 IU
Folic acid Z0 µg
Folate, food C31 µg
Betaine M0.8 mg
Vitamin E, added Z0 mg
Vitamin B-12, added Z0 µg

Other forms of Popcorn

Raw, cooked, dried and processed versions are separate records with their own measured values.

FoodCaloriesProteinCarbsFat
Snacks, beef jerky, chopped and formed Dried or dry 410 33.2 g 11 g 25.6 g
Snacks, corn-based, extruded, chips, plain 539 6.2 g 57.3 g 33.4 g
Snacks, corn-based, extruded, chips, barbecue-flavor 523 7 g 56.2 g 32.7 g
Snacks, corn-based, extruded, cones, plain 510 5.8 g 62.9 g 26.9 g
Snacks, fruit leather, pieces 359 1 g 82.8 g 2.7 g
Snacks, fruit leather, rolls 371 0.1 g 85.8 g 3 g
Snacks, granola bars, hard, plain 471 10.1 g 64.4 g 19.8 g
Snacks, granola bars, hard, almond 495 7.7 g 62 g 25.5 g
Snacks, granola bars, soft, uncoated, raisin 448 7.6 g 66.4 g 17.8 g
Snacks, granola bars, soft, coated, milk chocolate coating, chocolate chip 466 5.8 g 63.8 g 24.9 g
Snacks, granola bars, soft, coated, milk chocolate coating, peanut butter 508 10.2 g 53.4 g 31.1 g
Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip 432 9.8 g 62.2 g 20 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Foods with a similar nutritional profile

FoodCaloriesProteinCarbsFat
Popcorn, air-popped, no butter added 385 12.9 g 77.5 g 4.5 g
Popcorn, microwave, low fat and sodium 429 12.6 g 73.4 g 9.5 g
Popcorn, microwave, plain, light 409 11.9 g 71.7 g 10.1 g
Popcorn, microwave, flavored, light 406 11.8 g 71.2 g 10 g
Popcorn, ready-to-eat, flavored, light 435 11.3 g 67.8 g 14.8 g
Popcorn, ready-to-eat, plain, light 437 11.3 g 68.1 g 14.9 g
Popcorn, air-popped, with added butter 430 11 g 65.8 g 15.3 g
Tortilla chips, low fat, unsalted 416 11 g 80.1 g 5.7 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Frequently asked questions

How many calories are in popcorn?

100 g of popcorn has 387 kcal. 1 cup (8 g): about 31 kcal. 1 oz (28.4 g): about 110 kcal.

Is popcorn high in protein?

Popcorn contains 12.9 g of protein per 100 g (26% of the 50 g Daily Value), or 1 g in 1 cup (8 g). About 13% of its calories come from protein. Compared with other snacks, that is among the highest quarter (median 8 g).

How many carbs are in popcorn?

Popcorn has 77.8 g of total carbohydrates per 100 g, including 14.5 g of fiber and 0.87 g of sugars.

How much fat is in popcorn?

Popcorn contains 4.5 g of fat per 100 g, of which 0.64 g is saturated (3% of the Daily Value).

What vitamins and minerals does popcorn contain?

Per 100 g, the most notable amounts relative to the Daily Value are manganese (48% DV), magnesium (34% DV), copper (29% DV), phosphorus (29% DV) and zinc (28% DV). The full list is in the vitamins and minerals table above.

How much sodium is in popcorn?

100 g contains 8 mg of sodium, 0.3% of the 2,300 mg Daily Value.

Does popcorn have the same nutrition not specified and dried or dry?

No. Per 100 g, popcorn, air-popped has 387 kcal, while snacks, beef jerky, chopped and formed has 410 kcal. Processing changes the water content, so always use the record that matches how you weigh the food.

Where does this nutrition data come from?

From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.

Source of the nutrition information

  • USDA FoodData Central: SR Legacy, record 167959. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.

Last updated: . Source description: "Snacks, popcorn, air-popped". Data quality score: 100/100 (how it is calculated).

General nutrition information, not medical advice. Individual needs differ; see our disclaimer.