Calories in popcorn (oil-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 (oil-popped) contains 500 kcal, with 9 g of protein, 57.2 g of carbohydrate and 28.1 g of fat.
A typical serving — 1 cup, about 11 g — is roughly 55 kcal.
That is a very calorie-dense food: small amounts carry a lot of energy, and it is easy to under-count.
Nutrition facts
| Nutrient | Per 100 g | 1 cup (11 g) |
|---|---|---|
| Calories | 500 kcal | 55 kcal |
| Protein | 9 g | 1 g |
| Carbohydrates | 57.2 g | 6.3 g |
| Fibre | 10 g | 1.1 g |
| Fat | 28.1 g | 3.1 g |
| Saturated fat | 4.9 g | 0.5 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 884 mg | 97 mg |
| Potassium | 225 mg | 25 mg |
| Calcium | 10 mg | 1 mg |
| Iron | 2.8 mg | 0.3 mg |
| Vitamin C | 0.3 mg | 0 mg |
| Water | 3 g | 0 g |
Calories per serving
| Serving | Weight | Calories | Protein | Carbohydrates | Fat |
|---|---|---|---|---|---|
| 1 cup | 11 g | 55 | 1 g | 6.3 g | 3.1 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 | 125 | 2.3 g | 14.3 g | 7 g |
| 50 g | 250 | 4.5 g | 28.6 g | 14.1 g |
| 100 g | 500 | 9 g | 57.2 g | 28.1 g |
| 150 g | 750 | 13.5 g | 85.8 g | 42.2 g |
| 200 g | 1,000 | 18 g | 114.4 g | 56.2 g |
| 250 g | 1,250 | 22.5 g | 143 g | 70.3 g |
| 300 g | 1,500 | 27 g | 171.6 g | 84.3 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 (oil-popped) the split is:
- Protein: 9 g × 4 = 36 kcal — 7% of calories
- Carbohydrates: 57.2 g × 4 = 229 kcal — 44% of calories
- Fat: 28.1 g × 9 = 253 kcal — 49% of calories
- The energy in popcorn (oil-popped) is spread fairly evenly across protein, carbohydrate and fat.
- It provides 10 g of fibre per 100 g, which is a good amount.
- It is high in sodium: 884 mg per 100 g.
- For 200 kcal you can eat about 40 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) | 387 | 12.9 g | 77.8 g | 4.5 g |
| Popcorn (oil-popped)this page | 500 | 9 g | 57.2 g | 28.1 g |
What actually changes the number
Oil-popped popcorn is 500 kcal per 100 g and heavier per cup — about 55 kcal a cup, nearly double air-popped. Cinema popcorn with butter topping can be 100 kcal per cup.
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 (oil-popped) contains 500 kcal (9 g protein, 57.2 g carbohydrate, 28.1 g fat), according to USDA reference data.
How many calories are in a serving of popcorn?
A typical serving of popcorn — 1 cup, about 11 g — has roughly 55 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 (oil-popped): 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 500 kcal per 100 g, about 40 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 170247: "Snacks, popcorn, oil-popped, white popcorn, salt added". 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.
