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Popcorn vs Almonds: Calories Compared
Popcorn is lower in calories (387 vs 579 per 100g). Popcorn has 12.9g protein per 100g versus 21.1g in Almonds.
Per typical serving, Popcorn provides 31 kcal (based on a 8g portion) versus Almonds at 162 kcal (28g). The average adult needs around 2,000 calories per day, so popcorn contributes 1.5% and almonds contributes 8.1% of that daily target per serving. Getting these numbers right for your own portions starts with a digital kitchen scale.
Full nutrition comparison (per 100g)
| Nutrient | Popcorn | Almonds |
|---|---|---|
| Calories | 387 kcal | 579 kcal |
| Protein | 12.9g | 21.1g |
| Carbohydrates | 77.8g | 21.6g |
| of which Sugars | 0.9g | 4.3g |
| Fat | 4.5g | 49.9g |
| of which Saturates | 0.6g | 3.8g |
| Fibre | 14.5g | 12.5g |
| Sodium | 8mg | 1mg |
| Potassium | 329mg | 733mg |
| Calcium | 7mg | 269mg |
| Iron | 3.2mg | 3.7mg |
| Vitamin C | 0mg | 0mg |
| Vitamin A | 10µg | 0µg |
| Selenium | 0µg | 4µg |
| Riboflavin (B2) | 0.1mg | 1.1mg |
Nutrient-by-nutrient breakdown
- Calories: Almonds has more (579kcal vs 387kcal per 100g) — a difference of 192kcal. Popcorn is the lower-calories option if that is your priority.
- Protein: Almonds has more (21.1g vs 12.9g per 100g) — a difference of 8.2g. Almonds is the stronger source of protein here.
- Carbohydrates: Popcorn has more (77.8g vs 21.6g per 100g) — a difference of 56.2g.
- Sugars: Almonds has more (4.3g vs 0.9g per 100g) — a difference of 3.4g. Popcorn is the lower-sugars option if that is your priority.
- Fat: Almonds has more (49.9g vs 4.5g per 100g) — a difference of 45.4g. Popcorn is the lower-fat option if that is your priority.
- Saturated fat: Almonds has more (3.8g vs 0.6g per 100g) — a difference of 3.2g. Popcorn is the lower-saturated fat option if that is your priority.
- Fibre: Popcorn has more (14.5g vs 12.5g per 100g) — a difference of 2g. Popcorn is the stronger source of fibre here.
- Sodium: Popcorn has more (8mg vs 1mg per 100g) — a difference of 7mg. Almonds is the lower-sodium option if that is your priority.
- Potassium: Almonds has more (733mg vs 329mg per 100g) — a difference of 404mg. Almonds is the stronger source of potassium here.
- Calcium: Almonds has more (269mg vs 7mg per 100g) — a difference of 262mg. Almonds is the stronger source of calcium here.
- Iron: Almonds has more (4mg vs 3mg per 100g) — a difference of 0mg. Almonds is the stronger source of iron here.
- Vitamin c: both foods contain the same amount (0mg per 100g).
- Vitamin a: Popcorn has more (10µg vs 0µg per 100g) — a difference of 10µg. Popcorn is the stronger source of vitamin A here.
- Selenium: Almonds has more (4µg vs 0µg per 100g) — a difference of 4µg. Almonds is the stronger source of selenium here.
- Riboflavin (b2): Almonds has more (1mg vs 0mg per 100g) — a difference of 1mg. Almonds is the stronger source of riboflavin (B2) here.
Live serving-size calculator
Enter any amount for each food — every figure below recalculates instantly, with % of daily value shown for each nutrient (based on a standard 2,000-calorie reference diet).
| Nutrient | Popcorn | % DV | Almonds | % DV |
|---|
* % Daily Value based on a 2,000-calorie reference diet, the same basis used on nutrition labels in the US and UK. Figures update live as you change the amounts above — no page reload.
Substituting one for the other
When swapping snacks, portion size matters more than the food itself — check the serving size on packaging rather than assuming a like-for-like swap.
Useful for comparing these foods
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Which should you choose?
If your priority is fewer calories, Popcorn is the lower-calorie option at 387 kcal per 100g. If you need more protein, Almonds provides more at 21.1g per 100g. For lower carbohydrates, Almonds has fewer carbs at 21.6g per 100g.
Both popcorn and almonds can form part of a healthy, balanced diet. The best choice depends on your individual goals — whether that is weight management, muscle building, or simply hitting your daily nutritional targets. A meal prep container set makes it easy to portion whichever you choose.
Frequently Asked Questions
Which has more calories, Popcorn or Almonds?
Popcorn has 387 calories per 100g while Almonds has 579 calories per 100g. Almonds is higher in calories by 192 kcal per 100g.
Which has more protein, Popcorn or Almonds?
Popcorn contains 12.9g of protein per 100g. Almonds contains 21.1g of protein per 100g. Almonds has more protein.
Is Popcorn healthier than Almonds?
Popcorn has 387 kcal, 12.9g protein, 77.8g carbs and 4.5g fat per 100g. Almonds has 579 kcal, 21.1g protein, 21.6g carbs and 49.9g fat per 100g. Which is healthier depends on your goals — higher protein, lower calorie and lower fat foods are generally preferred for weight management.
Which has more fibre, Popcorn or Almonds?
Popcorn contains 14.5g of fibre per 100g, and Almonds contains 12.5g per 100g. Popcorn has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Popcorn vs Almonds?
A typical 1 cup popped of popcorn (8g) is around 31 calories. A typical a handful of almonds (28g) is around 162 calories — a difference of 131 kcal per serving in favour of popcorn.
Can I substitute Popcorn for Almonds in recipes?
When swapping snacks, portion size matters more than the food itself — check the serving size on packaging rather than assuming a like-for-like swap.
Track both accurately
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Figures per 100g from the USDA FoodData Central database (CC0 1.0).