Snacks
Popcorn (air-popped) Nutrition Facts
USDA description: Snacks, popcorn, air-popped
Per 100 g, Popcorn (air-popped) provides 387 calories. A typical portion, 1 oz (28 g), has 110 calories, 3.7 g protein, 22 g carbs and 1.3 g fat.
- calories
- 387
- protein
- 13 g
- carbs
- 78 g
- fat
- 4.5 g
Per 100 g.
Calories and macros per serving
Serving weights are USDA's own for this record; each value is the per-100 g amount scaled to that weight. % = share of the FDA Daily Value.
| Serving | Calories | Protein | Carbs | Fat | Fiber | Sugars |
|---|---|---|---|---|---|---|
| 100 g | 38719% | 13 g26% | 78 g28% | 4.5 g6% | 15 g52% | 0.9 g |
| 1 cup8 g | 312% | 1 g2% | 6.2 g2% | 0.4 g<1% | 1.2 g4% | 0.1 g |
| 1 oz28 g | 1105% | 3.7 g7% | 22 g8% | 1.3 g2% | 4.1 g15% | 0.2 g |
Calories in kcal. n/r = not reported for this food.
How Popcorn ranks among snacks
Rank 1 = the most of that nutrient among the snacks on CalorieExplorer. Per 200 kcal shows nutrient density: how much you get for the same calories.
| Nutrient | Per 100 g | Per 200 kcal |
|---|---|---|
| Protein | 13 g#1 of 1 snacks | 6.7 g#1 of 1 snacks |
| Fiber | 15 g#1 of 1 snacks | 7.5 g#1 of 1 snacks |
| Potassium | 329 mg#1 of 1 snacks | 170 mg#1 of 1 snacks |
| Calcium | 7 mg#1 of 1 snacks | 3.6 mg#1 of 1 snacks |
| Iron | 3.2 mg#1 of 1 snacks | 1.6 mg#1 of 1 snacks |
| Magnesium | 144 mg#1 of 1 snacks | 74 mg#1 of 1 snacks |
| Vitamin A | 10 µg#1 of 1 snacks | 5.2 µg#1 of 1 snacks |
Macronutrient Breakdown
Vitamins and minerals
| Nutrient | Per 100 g | %DV | Per 1 oz (28 g) | %DV |
|---|---|---|---|---|
| Saturated fat | 0.6 g | 3% | 0.2 g | 1% |
| Cholesterol | 0 mg | 0% | 0 mg | 0% |
| Sodium | 8 mg | <1% | 2.3 mg | <1% |
| Vitamin D | 0 µg | 0% | 0 µg | 0% |
| Calcium | 7 mg | 1% | 2 mg | <1% |
| Iron | 3.2 mg | 18% | 0.9 mg | 5% |
| Potassium | 329 mg | 7% | 93 mg | 2% |
| Vitamin A (RAE) | 10 µg | 1% | 2.8 µg | <1% |
| Vitamin C | 0 mg | 0% | 0 mg | 0% |
| Vitamin E | 0.29 mg | 2% | 0.08 mg | 1% |
| Vitamin K | 1.2 µg | 1% | 0.34 µg | <1% |
| Thiamin (B1) | 0.1 mg | 9% | 0.03 mg | 2% |
| Riboflavin (B2) | 0.08 mg | 6% | 0.02 mg | 2% |
| Niacin (B3) | 2.3 mg | 14% | 0.65 mg | 4% |
| Vitamin B6 | 0.16 mg | 9% | 0.04 mg | 3% |
| Folate (approx.) | 31 µg | 8% | 8.8 µg | 2% |
| Vitamin B12 | 0 µg | 0% | 0 µg | 0% |
| Phosphorus | 358 mg | 29% | 101 mg | 8% |
| Magnesium | 144 mg | 34% | 41 mg | 10% |
| Zinc | 3.1 mg | 28% | 0.87 mg | 8% |
| Selenium | 0 µg | 0% | 0 µg | 0% |
| Copper | 0.26 mg | 29% | 0.07 mg | 8% |
| Manganese | 1.1 mg | 48% | 0.32 mg | 14% |
Not reported in this USDA record: Trans fat.
Source: U.S. Department of Agriculture, FoodData Central, FDC ID 167959 (SR Legacy, April 2018 final release). Values per 100 g as published in that record, imported 2026-03-13; serving weights from the same record, retrieved 2026-10-13.
% Daily Value: FDA Daily Values (2016 Nutrition Facts label rule, 21 CFR 101.9), adults and children 4+. Ranks compare the foods of the same category on this site. How we calculate.
Last updated . Values are averages for the food as described; brands, varieties and cooking change them. Not medical advice.