Calories in popcorn (air-popped)
Calories, protein, carbohydrate and fat per 100 g and per serving, from the USDA reference database — plus what actually changes the number on your plate.
Short answer
100 g of popcorn (air-popped) contains 387 kcal, with 12.9 g of protein, 77.8 g of carbohydrate and 4.5 g of fat.
A typical serving — 1 cup, about 8 g — is roughly 31 kcal.
That is a fairly calorie-dense food, so portion size matters.
Nutrition facts
| Nutrient | Per 100 g | 1 cup (8 g) |
|---|---|---|
| Calories | 387 kcal | 31 kcal |
| Protein | 12.9 g | 1 g |
| Carbohydrates | 77.8 g | 6.2 g |
| Sugars | 0.9 g | 0.1 g |
| Fibre | 14.5 g | 1.2 g |
| Fat | 4.5 g | 0.4 g |
| Saturated fat | 0.6 g | 0.1 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 8 mg | 1 mg |
| Potassium | 329 mg | 26 mg |
| Calcium | 7 mg | 1 mg |
| Iron | 3.2 mg | 0.3 mg |
| Vitamin C | 0 mg | 0 mg |
| Water | 3 g | 0 g |
Calories per serving
| Serving | Weight | Calories | Protein | Carbohydrates | Fat |
|---|---|---|---|---|---|
| 1 cup | 8 g | 31 | 1 g | 6.2 g | 0.4 g |
Photograph it instead of looking it up
Wellix identifies popcorn on your plate, estimates the portion and logs calories, protein, carbs and fat in seconds. Free to start on iPhone and Android.
Calories by weight
Use this table when you know the weight but not the serving:
| Amount | Calories | Protein | Carbohydrates | Fat |
|---|---|---|---|---|
| 25 g | 97 | 3.2 g | 19.4 g | 1.1 g |
| 50 g | 194 | 6.5 g | 38.9 g | 2.3 g |
| 100 g | 387 | 12.9 g | 77.8 g | 4.5 g |
| 150 g | 581 | 19.4 g | 116.7 g | 6.8 g |
| 200 g | 774 | 25.9 g | 155.6 g | 9.1 g |
| 250 g | 968 | 32.4 g | 194.5 g | 11.4 g |
| 300 g | 1,161 | 38.8 g | 233.3 g | 13.6 g |
Where the calories come from
Calories come from three macronutrients: protein and carbohydrate at 4 kcal per gram, fat at 9 kcal per gram. For popcorn (air-popped) the split is:
- Protein: 12.9 g × 4 = 52 kcal — 13% of calories
- Carbohydrates: 77.8 g × 4 = 311 kcal — 77% of calories
- Fat: 4.5 g × 9 = 41 kcal — 10% of calories
- Most of the energy in popcorn (air-popped) comes from carbohydrate (77% of calories).
- It provides 14.5 g of fibre per 100 g, which is a good amount.
- For 200 kcal you can eat about 50 g.
Compare preparations
The same food, prepared differently. Cooking removes water (so calories per 100 g rise), adds fat (so they rise further), or both.
| Preparation | Calories | Protein | Carbohydrates | Fat |
|---|---|---|---|---|
| Popcorn (air-popped)this page | 387 | 12.9 g | 77.8 g | 4.5 g |
| Popcorn (oil-popped) | 500 | 9 g | 57.2 g | 28.1 g |
What actually changes the number
Air-popped popcorn is 387 kcal per 100 g but so light that a cup weighs 8 g — about 30 kcal. Four cups is a big bowl for 125 kcal, which makes it the lightest crunchy snack there is.
How accurate are these numbers?
The values on this page are reference averages from the USDA FoodData Central database (SR Legacy release), measured on samples of popcorn as sold and prepared in the United States. Your portion will differ: produce varies by variety and ripeness, meat by cut and trim, and anything cooked by the fat and water it gained or lost.
For most foods the per-100 g figure is reliable to within about 10%. The larger uncertainty is almost always the weight of what is on your plate and the cooking fat you cannot see — the two things worth checking before you worry about the database.
How accurate are AI calorie counting apps? →
Related foods
More in Sweets, snacks and bakery →
Frequently asked questions
How many calories are in 100 g of popcorn?
100 g of popcorn (air-popped) contains 387 kcal (12.9 g protein, 77.8 g carbohydrate, 4.5 g fat), according to USDA reference data.
How many calories are in a serving of popcorn?
A typical serving of popcorn — 1 cup, about 8 g — has roughly 31 kcal. Weigh your own portion once to see how it compares; serving sizes vary more than the food does.
How much protein is in popcorn?
Popcorn (air-popped): 12.9 g of protein per 100 g, which is moderate. Foods above about 15–20 g per 100 g, or where protein supplies a third or more of the calories, are usually considered high-protein.
What amount of popcorn equals 200 kcal?
At 387 kcal per 100 g, about 50 g of popcorn equals 200 kcal.
Can I track popcorn by taking a photo?
Yes. A photo calorie app like Wellix identifies popcorn on the plate and estimates the portion from the image. The estimate is most accurate when you confirm the weight or the count, and tell the app about anything the camera cannot see — cooking oil, butter, dressings and sauces.
Source
Nutrition data: U.S. Department of Agriculture, FoodData Central — SR Legacy, FDC ID 167959: "Snacks, popcorn, air-popped". Values are per 100 g of edible portion. Serving weights are USDA household measures or typical retail sizes; check the label where one exists. View the USDA record.
Wellix provides general nutrition information and is not medical advice. Nutrition values are reference averages and individual foods vary. Consult a qualified healthcare professional before making significant dietary changes.
Photograph it instead of looking it up
Wellix identifies popcorn on your plate, estimates the portion and logs calories, protein, carbs and fat in seconds. Free to start on iPhone and Android.
