Popcorn: Calories, Nutrition Facts, and Health Benefits (2026)

Popcorn provides 93 calories per 3 cups air-popped, containing 3.1 g of protein, 18.7 g of carbs, and 3.5 g of fiber. With only 0.2 g of sugar and 1.1 g of fat, it is a notable source of whole-grain fiber, offering 35 mg of magnesium and a glycemic index of about 55.

This page explores the nutritional profile of popcorn, focusing on its benefits and how it fits into various dietary goals. We will examine its calorie content, fiber levels, and overall health implications.

Popcorn Nutrition Facts (Per Serving and Per 100 g)

The following nutrition facts table provides detailed information on the composition of popcorn per serving. This includes macronutrients, vitamins, and minerals.

Values are for 3 cups air-popped (24 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	93	387	5%
Protein	3.1 g	12.9 g	6%
Carbohydrates	18.7 g	78.0 g	7%
Fiber	3.5 g	14.5 g	12%
Sugar	0.2 g	0.9 g	-
Fat	1.1 g	4.5 g	1%
Vitamin C	0.0 mg	0.0 mg	0%
Potassium	79 mg	329 mg	2%
Magnesium	35 mg	144 mg	8%
Iron	0.77 mg	3.20 mg	4%
Sodium	2 mg	8 mg	0%

About 77% of popcorn calories come from carbohydrates, 13% from protein and 10% from fat.

Popcorn by Health Goal

The by-goal ratings section evaluates how popcorn aligns with different dietary objectives. This helps you understand its suitability for various health goals.

Goal	Rating	Why
Weight loss	Fair	93 calories per serving, with 3.5 g fiber for fullness
Blood sugar / diabetes	Good	Glycemic load of about 8 per serving
Immunity	Fair	Not a significant source of immune-supporting nutrients
Digestion	Good	3.5 g fiber per serving
Heart health	Good	Modest saturated fat and sodium per serving
Muscle gain	Fair	Low in protein (3.1 g per serving)

Popcorn and Blood Sugar

Glycemic index: 55. Glycemic load: 8 per serving.

Popcorn has a glycemic index of about 55 and a glycemic load of around 8 per serving. Eating it with protein, fat or fiber slows the rise.

How Popcorn Compares to Other Snacks

In the comparison table, popcorn is evaluated against other common snacks. This allows for a clearer understanding of its nutritional standing.

Snack (per 100 g)	Calories	Protein (g)	Fat (g)	Sodium (mg)
Popcorn	387	12.9	4.5	8
Potato Chips	536	7.0	34.6	525
Tortilla Chips	489	7.0	23.4	400
French Fries	312	3.4	15.0	210

Popcorn Myths, Checked

All popcorn is healthy , Misleading. Air-popped popcorn is a whole grain, but movie and microwave popcorn can be loaded with butter, oil and salt.

Popcorn has no real nutrition , False. Air-popped popcorn is a whole grain with about 3.5 g fiber per serving.

How to Track Popcorn

Snacks are among the easiest foods to underestimate, since the portion people pour is usually bigger than the label serving, so weighing popcorn beats eyeballing the bag. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log popcorn accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see every popular snack ranked by calories, protein and satiety, every chip and snack ranked by calories, and best low-calorie snacks ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 3 cups of air-popped popcorn?

Three cups of air-popped popcorn contain 93 calories, making it a low-calorie snack option. This serving size is a good choice for those looking to manage their caloric intake.

Is popcorn good for weight loss?

Popcorn can be beneficial for weight loss due to its low calorie content and high fiber, which promotes satiety. A serving of 3 cups provides 3.5 g of fiber, aiding in digestion and fullness.

Can people with diabetes eat popcorn?

People with diabetes can eat popcorn, as it has a glycemic index of about 55, which is considered moderate. Its glycemic load of 8 also indicates a manageable impact on blood sugar levels.

How much fiber is in popcorn?

Popcorn is a good source of dietary fiber, providing 3.5 g per 3 cups. This fiber content contributes to digestive health and can help maintain a healthy weight.

Is popcorn high in sugar?

Popcorn is low in sugar, containing only 0.2 g per serving. This makes it a suitable snack choice for those looking to reduce their sugar intake.

Is popcorn a healthy snack?

Popcorn can be a healthy snack when prepared without excessive butter or salt. Its whole-grain fiber content and low calories make it a nutritious option.

Key Takeaways

• Popcorn has 93 calories per 3 cups air-popped.
• It contains 3.5 g of fiber, promoting digestive health.
• Popcorn is low in sugar, with only 0.2 g per serving.
• It provides 35 mg of magnesium, supporting bone health.
• The glycemic index of popcorn is about 55.
• Popcorn can be a healthy snack when prepared properly.