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How Many Calories in Popcorn?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 110 kcal | 3.7g |
| 100g | 387 kcal | 12.9g |
| 1 cup popped | 31 kcal | 1.0g |
A popcorn contains 387 calories per 100g. A typical 1 cup popped (8g) provides about 31 calories. Popcorn is high in calories. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Popcorn Nutrition Facts
| Nutrient | Per 100g | Per serving (8g) |
|---|---|---|
| Calories | 387 kcal | 31 kcal |
| Protein | 12.9g | 1.0g |
| Carbohydrates | 77.8g | 6.2g |
| of which Sugars | 0.9g | 0.1g |
| Fat | 4.5g | 0.4g |
| of which Saturates | 0.6g | 0.0g |
| Fibre | 14.5g | 1.2g |
| Sodium | 8.0mg | 1mg |
| Potassium | 329.0mg | 26mg |
| Calcium | 7.0mg | 1mg |
| Iron | 3.2mg | 0.3mg |
| Vitamin C | 0.0mg | 0.0mg |
| Vitamin A | 10.0µg | 1µg |
| Selenium | 0.0µg | 0µg |
| Riboflavin (B2) | 0.1mg | 0.0mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- High in protein (26% DV) — an excellent source
- High in carbohydrates (28% DV) — an excellent source
- High in fibre (52% DV) — an excellent source
- Low in saturated fat (3% DV)
- Low in sodium (0% DV)
- A good source of iron (18% DV)
- Calories: 19% DV
- Protein: 26% DV
- Carbohydrates: 28% DV
- Fibre: 52% DV
- Fat: 6% DV
- Saturated fat: 3% DV
- Sodium: 0% DV
- Potassium: 7% DV
- Calcium: 1% DV
- Iron: 18% DV
- Vitamin C: 0% DV
- Vitamin A: 1% DV
- Selenium: 0% DV
- Riboflavin (B2): 8% DV
Useful for tracking popcorn
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MORiSH Pork Chicharrónes
79% protein, zero carbs. Air-fried, not baked. One of the cleanest macros of any snack.
Shop MORiSH →Have a cat or dog? Check whether popcorn is safe for your dog or safe for your cat before sharing. Also check the full ingredient breakdown and food safety guide for pregnancy and storage advice. Use a meal prep container set to portion out popcorn for the week. Tracking supplements too? Check drug and supplement interactions before combining anything new.
Good to know
Check the actual serving size on packaging before comparing to the per-100g figures here — snack portions are often smaller (or larger) than 100g.
Does popcorn fit your diet?
Fibre intake
Popcorn provides 14.5g of fibre per 100g — a meaningful contribution toward the commonly cited 25-30g daily target, which supports digestion and helps with feeling fuller for longer.
Frequently Asked Questions
How many calories in popcorn per 100g?
Popcorn contains 387 calories per 100g, based on USDA reference data.
Is popcorn high in calories?
A 1 cup popped of popcorn (8g) has around 31 calories — roughly 2% of a 2,000-calorie daily intake.
Is popcorn good for weight loss?
Popcorn is fairly calorie-dense at 387 calories per 100g, so portion size matters when losing weight. A 1 cup popped provides about 31 calories.
How much protein is in popcorn?
Popcorn contains 12.9g of protein per 100g.
Is popcorn a good source of fibre?
Yes — popcorn provides 14.5g of fibre per 100g, which is a meaningful contribution toward the commonly cited 28g daily reference intake.
How does popcorn compare to cereals ready-to-eat, kellogg, kellogg's corn pops?
Popcorn has 387 calories per 100g, close to cereals ready-to-eat, kellogg, kellogg's corn pops at 387 — 0 calories fewer per 100g. See the full macro breakdown above.
How many servings of popcorn for 20g of protein?
With 12.9g of protein per 100g, you'd need roughly 155g of popcorn to reach 20g of protein
Foods with a similar calorie count
Other snacks closest to popcorn by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Popcorn (this page) | 387 kcal | 12.9g | 77.8g | 4.5g |
| Cereals Ready-to-eat, Kellogg, Kellogg'S Corn Pops | 387 kcal | 4.8g | 89.7g | 1.3g |
| Cereals Ready-to-eat, Malt-O-Meal, Marshmallow Mateys | 387 kcal | 6.9g | 82.8g | 3.5g |
| Cereals Ready-to-eat, Kellogg'S Frosted Flakes, Choco Zucaritas | 387 kcal | 5.1g | 85.1g | 3.5g |
| Cereals Ready-to-eat, General Mills, Honey Nut Cheerios, Medley Crunch | 387 kcal | 9.1g | 79.5g | 5.4g |
| Cereals Ready-to-eat, Malt-O-Meal, Honey Nut Scooters | 387 kcal | 8.6g | 79.6g | 4.5g |
| Cereals Ready-to-eat, Cascadian Farm, Multi-Grain Squares | 387 kcal | 9.4g | 83.0g | 1.9g |
More kit for popcorn tracking
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.