Popcorn: calories and nutrition facts
100 g of popcorn has 387 kcal. 1 cup (8 g): 31 kcal.
Popcorn is in the family Grains, breads & pasta. Per 100 g it provides 12.9 g protein, 77.8 g carbohydrates (14.5 g fiber) and 4.5 g fat: about 77% of its calories come from carbohydrates.
What popcorn provides most
- High in fiber: 14.5 g per 100 g, 52 % of the Daily Value.
- High in magnesium: 144 mg per 100 g, 34 % of the Daily Value.
- High in phosphorus: 358 mg per 100 g, 29 % of the Daily Value.
- High in carbohydrates: 77.8 g per 100 g, 28 % of the Daily Value.
- High in zinc: 3.1 mg per 100 g, 28 % of the Daily Value.
- High in protein: 12.9 g per 100 g, 26 % of the Daily Value.
Popcorn per serving
The serving is 1 cup, 8 g, from USDA's household measure.
| Nutrient | 100 g | 1 cup |
|---|---|---|
| Calories | 387 kcal | 31 kcal |
| Protein | 12.9 g | 1 g |
| Carbohydrates | 77.8 g | 6.2 g |
| Fiber | 14.5 g | 1.2 g |
| Sugars | 0.87 g | 0.07 g |
| Fat | 4.5 g | 0.36 g |
| Sodium | 8 mg | 0.64 mg |
Popcorn nutrition facts (per 100 g)
Macronutrients
| Nutrient | Amount | % DV |
|---|---|---|
| Energy | 387 kcal | — |
| Protein | 12.9 g | 26 % |
| Total fat | 4.5 g | 6 % |
| Saturated fat | 0.64 g | 3 % |
| Monounsaturated fat | 0.95 g | — |
| Polyunsaturated fat | 2.3 g | — |
| Cholesterol | 0 mg | 0 % |
| Carbohydrates | 77.8 g | 28 % |
| Dietary fiber | 14.5 g | 52 % |
| Total sugars | 0.87 g | — |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 10 µg | 1 % |
| Vitamin C | 0 mg | 0 % |
| Vitamin D | 0 µg | 0 % |
| Vitamin E | 0.29 mg | 2 % |
| Vitamin K | 1.2 µg | 1 % |
| B1 · Thiamin | 0.1 mg | 9 % |
| B2 · Riboflavin | 0.08 mg | 6 % |
| B3 · Niacin | 2.3 mg | 14 % |
| B6 | 0.16 mg | 9 % |
| B9 · Folate | 31 µg | 8 % |
| B12 | 0 µg | 0 % |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 7 mg | 1 % |
| Iron | 3.2 mg | 18 % |
| Magnesium | 144 mg | 34 % |
| Phosphorus | 358 mg | 29 % |
| Potassium | 329 mg | 7 % |
| Sodium | 8 mg | 0 % |
| Zinc | 3.1 mg | 28 % |
| Selenium | 0 µg | 0 % |
Fatty acids & more
| Nutrient | Amount | % DV |
|---|---|---|
| Omega-3 · ALA | 0.05 g | — |
| Omega-3 · EPA | 0 g | — |
| Omega-3 · DHA | 0 g | — |
% DV: FDA Daily Values (2020), 2,000-calorie adult diet; «—» where none is set. Not a personal recommendation.
Compared with other grains, breads & pasta
Of 16 foods in this family on Micela, popcorn ranks 4th for calories per 100 g. See the full table.
| # | Food | kcal / 100 g | Protein |
|---|---|---|---|
| 1 | 🍘 Rice cracker | 416 | 10 g |
| 2 | 🥐 Croissant | 406 | 8.2 g |
| 3 | 🥣 Oats | 389 | 16.9 g |
| 4 | 🍿 Popcorn | 387 | 12.9 g |
| 5 | 🥨 Pretzel | 384 | 10 g |
| 6 | 🌾 Wheat | 340 | 13.2 g |
| 7 | 🧇 Waffle | 291 | 7.9 g |
| 8 | 🫓 Flatbread | 275 | 9.1 g |
| 9 | 🥖 Baguette | 272 | 10.8 g |
| 10 | 🍞 Bread | 266 | 8.8 g |
| 11 | 🥯 Bagel | 264 | 10.6 g |
| 12 | 🥞 Pancakes | 227 | 6.4 g |
| 13 | 🍝 Pasta | 158 | 5.8 g |
| 14 | 🍚 Rice | 130 | 2.7 g |
| 15 | 🍺 Barley | 123 | 2.3 g |
| 16 | 🌱 Quinoa | 120 | 4.4 g |
Among Micela's 180 foods, popcorn is in the top 10 for fiber (1st), magnesium (6th), phosphorus (7th), carbohydrates (8th).
Where it comes from
The oldest popcorn, 6,700 years old, was found on the coast of Peru.
Approximate origin, under review.
Frequently asked questions
How many calories do popcorn have?
100 g of popcorn has 387 kcal. 1 cup (8 g) has 31 kcal.
How much protein do popcorn have?
12.9 g per 100 g; 1 g in 1 cup.
How many carbs do popcorn have?
77.8 g of carbohydrates per 100 g, of which 14.5 g is fiber and 0.87 g sugars.
What vitamins and minerals do popcorn have?
The ones it provides most per 100 g, by Daily Value: fiber, 52 %; magnesium, 34 %; phosphorus, 29 %; carbohydrates, 28 %.
Where does popcorn come from?
The oldest popcorn, 6,700 years old, was found on the coast of Peru. This is an approximate origin, under review.
Source
USDA National Nutrient Database for Standard Reference, Release 28 (2015) · NDB 19034 · Snacks, popcorn, air-popped · Snacks, popcorn, air-popped
One serving (1 cup) is about 2% of a 2,000-calorie diet. Work out how many calories you need · How we calculate these numbers