Popcorn Nutrition Facts: Calories, Vitamins & Minerals
Popcorn nutrition facts per 100 g and per serving
Figures are for: Air-popped popcorn
| Nutrient | Per 100 g | Serving: 30 g |
|---|---|---|
| Calories | 380 kcal | 114 kcal |
| Energy (kilojoules) | 1,590 kJ | 477 kJ |
| Protein | 13 g | 3.9 g |
| Fat | 4.5 g | 1.3 g |
| incl. saturated | 0.6 g | 0.2 g |
| Total carbohydrates | 79 g | 24 g |
| incl. sugars | 0.9 g | 0.3 g |
| incl. fiber | 15 g | 4.4 g |
| Salt | 0 g | 0 g |
*Where the numbers come from
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
380 kcal (1,590 kJ) per 100 g · P/F/C 13/4.5/79 g
Serving (30 g) — 114 kcal (477 kJ) · Nutri-Score A
Per 100 g: sugar: low saturated fat: low salt: low fiber: high
Is popcorn healthy?
Yes, with an eye on the portion. On its nutrient profile, popcorn gets grade A on the open 2023 Nutri-Score algorithm, the top grade.
For
- Fiber: 4.4 g per serving — 18% of the 25 g a day the WHO recommends.
- All green on the traffic light: 0.9 g sugar, 0 g salt and 0.6 g saturated fat per 100 g.
Against
- Calorie-dense: 380 kcal per 100 g — a 30 g serving is 114 kcal.
A typical serving is 30 g: 114 kcal, 3.9 g protein, 1.3 g fat and 24 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Air-popped popcorn is a whole grain with fiber and few calories for a big bowl. Butter, salt or caramel change the picture completely.
protein 15%fat 12%carbs 73%
Vitamins and minerals in popcorn
Per 100 g, the standouts are manganese — 1.1 mg, 48% of the Daily Value; magnesium — 144 mg, 34% of the Daily Value; copper — 0.26 mg, 29% of the Daily Value.
| Nutrient | Per 100 g | Serving: 30 g | % DV |
|---|---|---|---|
| Thiamin (B1) | 0.1 mg | 0.03 mg | 3% |
| Riboflavin (B2) | 0.08 mg | 0.02 mg | 2% |
| Niacin (B3) | 2.3 mg | 0.69 mg | 4% |
| Vitamin B6 | 0.16 mg | 0.05 mg | 3% |
| Folate (B9) | 31 mcg | 9.3 mcg | 2% |
| Potassium | 329 mg | 99 mg | 2% |
| Magnesium | 144 mg | 43 mg | 10% |
| Phosphorus | 358 mg | 107 mg | 9% |
| Iron | 3.2 mg | 0.96 mg | 5% |
| Zinc | 3.1 mg | 0.92 mg | 8% |
| Copper | 0.26 mg | 0.08 mg | 9% |
| Manganese | 1.1 mg | 0.33 mg | 14% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Snacks, popcorn, air-popped” (FDC ID 167959, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Popcorn calories by weight, 20–150 g
30 g of popcorn has 114 calories and 50 g has 190. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 20 g | 76 | 2.6 / 0.9 / 16 | 2.9 |
| 30 g — typical serving | 114 | 3.9 / 1.3 / 24 | 4.4 |
| 50 g | 190 | 6.5 / 2.3 / 39 | 7.3 |
| 100 g | 380 | 13 / 4.5 / 79 | 15 |
| 150 g | 570 | 20 / 6.8 / 118 | 22 |
Free to reuse with a link to the source, CC BY 4.0
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Portion → calories and macros
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Popcorn: calories by type
“Calories per 100 g” depends on the kind: fat level, variety, what's added. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Air-popped popcorn | 380 | 13 / 4.5 / 79 |
| Caramel popcorn | 430 | 4 / 14 / 77 |
| Salted popcorn | 500 | 9 / 28 / 57 |
| Cheese popcorn | 500 | 8 / 30 / 57 |
How much movement is one serving?
A 30 g serving is 114 kcal — roughly 37 min of easy walking or 14 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Swaps for popcorn
No need to swap: popcorn already gets grade A, the top of the scale, and nothing is in the red on the per-100 g traffic light: sugar 0.9 g (red is over 22.5 g), saturated fat 0.6 g (over 5 g) and salt 0 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
Popcorn vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Popcorn | 380 | 13 / 4.5 / 79 |
| Saltine Crackers | 418 | 9.5 / 8.6 / 74 |
| Potato Chips | 536 | 6.6 / 35 / 54 |
Popcorn: head-to-head comparisons
FAQ
How many calories are in 100 g of popcorn?
100 g of popcorn has 380 calories, with 13 g protein, 4.5 g fat and 79 g carbohydrates (15 g fiber).
How many calories are in a serving of popcorn?
A 30 g serving has 114 calories: 3.9 g protein, 1.3 g fat and 24 g carbs.
What are the macros of popcorn?
Per 100 g: 13 g protein, 79 g carbs and 4.5 g fat. By calories that's about 15% protein, 73% carbs and 12% fat.
How long do you have to walk to burn a serving of popcorn?
About 37 min of easy walking or 14 min of cycling for a 70 kg (154 lb) person — that's the 114 calories in a 30 g serving.
What vitamins and minerals are in popcorn?
Per 100 g, popcorn is richest in manganese (1.1 mg, 48% DV), magnesium (144 mg, 34% DV), copper (0.26 mg, 29% DV) — from USDA FoodData Central record 167959.
How much fiber is in popcorn?
100 g of popcorn has 15 g of fiber; a 30 g serving has 4.4 g — 18% of the 25 g a day the WHO recommends.
How do the calories in popcorn change with the type?
Per 100 g it ranges from 380 kcal (air-popped popcorn) to 500 kcal (cheese popcorn).