Popcorn vs Potato Chips: Calories and Nutrition Compared (2026)
This comparison highlights the nutritional differences between popcorn and potato chips.
Popcorn has 12.9 g of protein and 387 calories per 100 g, while potato chips have 7 g of protein and 536 calories per 100 g. Therefore, popcorn is higher in protein and lower in calories.
Popcorn and potato chips are popular snack choices, but they differ significantly in their nutritional profiles. This comparison will help you understand their respective benefits and drawbacks.
What Is the Difference Between Popcorn and Potato Chips?
Popcorn is a whole grain snack made from heated corn kernels that expand and puff up. It is often enjoyed plain or flavored with various seasonings. Potato chips are thin slices of potatoes that are deep-fried or baked until crispy. They are commonly seasoned with salt and other flavorings.
Popcorn vs Potato Chips: Nutrition Side by Side
Below is a side-by-side comparison of the nutritional values of popcorn and potato chips.
| Nutrient (per 100 g) | Air-popped popcorn | Potato chips |
|---|---|---|
| Calories | 387 kcal | 536 kcal |
| Protein | 12.9 g | 7 g |
| Carbs | 77.8 g | 52.9 g |
| Sugar | 0.9 g | 0.6 g |
| Fat | 4.5 g | 34.6 g |
| Fiber | 14.5 g | 4.8 g |
| Sodium | 8 mg | 594 mg |
Which Is Better, Popcorn or Potato Chips?
For weight loss: Popcorn contains 387 calories per 100 g, while potato chips contain 536 calories per 100 g, making popcorn a better choice for weight loss.
For muscle and protein: Popcorn provides 12.9 g of protein per 100 g, compared to 7 g in potato chips, making popcorn the superior option for protein intake.
For low-carb or low-sugar: Popcorn has 77.8 g of carbohydrates and 0.9 g of sugar per 100 g, while potato chips contain 52.9 g of carbohydrates and 0.6 g of sugar per 100 g.
How to Track Popcorn and Potato chips Accurately
It's easy to misjudge portion sizes and macros when snacking, leading to unintentional calorie intake. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.
How We Compiled These Numbers
The numbers provided are rounded reference values for educational use and should not be considered medical advice. Always consult a nutritionist for personalized dietary recommendations. Values are per 100 g from USDA FoodData Central.
Frequently Asked Questions (FAQ)
Which has more protein?
Popcorn has 12.9 g of protein per 100 g, while potato chips have 7 g of protein per 100 g.
Which has fewer calories?
Popcorn has 387 calories per 100 g, while potato chips have 536 calories per 100 g.
What is the fiber content in popcorn?
Popcorn contains 14.5 g of fiber per 100 g.
What is the sodium level in potato chips?
Potato chips contain 594 mg of sodium per 100 g.
How much fat is in popcorn?
Popcorn contains 4.5 g of fat per 100 g.
What is the sugar content in potato chips?
Potato chips have 0.6 g of sugar per 100 g.
Key Takeaways
- Popcorn has 387 calories per 100 g.
- Potato chips have 536 calories per 100 g.
- Popcorn contains 12.9 g of protein per 100 g.
- Potato chips contain 7 g of protein per 100 g.
- Popcorn has 14.5 g of fiber per 100 g.
- Potato chips have 594 mg of sodium per 100 g.
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