How healthy is popcorn?
Is popcorn healthy? Yes, in sensible portions. Popcorn scores 43/100 on the HowHealthyIs Score: 100 g provides 387 kcal, 15 g fiber and 144 mg magnesium. Air-popped popcorn is a whole grain and one of the highest-volume, lowest-calorie snacks. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Popcorn ranks higher than 43% of them.
Counts in favor (% daily value per 100 kcal)
- Fiber13%
- Magnesium9%
- Protein7%
- Iron5%
- Potassium2%
- Vitamin E0%
- Vitamin A0%
- Calcium0%
- Vitamin C0%
Counts against
- Saturated fat1%
- Added sugars0%
- Sodium0%
Raw NRF9.3: 36 minus 1 = 35. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in popcorn?
Calories93kcal
Protein3.1g
Carbohydrates19g
Fat1.1g
Fiber3.5g
Sugars0.2g
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 387 kcal | 93 kcal | |
| Protein | 13 g | 3.1 g | 6% |
| Carbohydrates | 78 g | 19 g | 7% |
| Fiber | 15 g | 3.5 g | 12% |
| Sugars | 0.9 g | 0.2 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 4.5 g | 1.1 g | 1% |
| Saturated fat | 0.6 g | 0.2 g | 1% |
| Vitamins | |||
| Vitamin A | 10 µg | 2.4 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin E | 0.3 mg | <0.1 mg | 0% |
| Minerals | |||
| Calcium | 7 mg | 1.7 mg | 0% |
| Iron | 3.2 mg | 0.8 mg | 4% |
| Potassium | 329 mg | 79 mg | 2% |
| Magnesium | 144 mg | 35 mg | 8% |
| Sodium | 8 mg | 1.9 mg | 0% |
Source: USDA FoodData Central, "Snacks, popcorn, air-popped" (FDC 167959). Values rounded.
Why is popcorn good for you?
- 3.5 g fiber in 3 cups air-popped, 12% of the daily value. Most adults eat well under the 28 g daily value for fiber.
Good ways to use it
- A high-volume snack
- Seasoning with spices instead of butter
What should you watch out for?
- Movie-theater and microwave popcorn can carry a lot of butter, oil and salt.
Which grains score higher?
Other grains with more nutrition per calorie. Variety matters more than picking one winner.
How does popcorn compare?
Common questions about popcorn
How many calories are in popcorn?
100 g of popcorn has 387 kcal. A typical portion, 3 cups air-popped (24 g), has about 93 kcal.
How much protein is in popcorn?
Popcorn has 13 g of protein per 100 g, or about 3.1 g in 3 cups air-popped.
Is popcorn good for weight loss?
Popcorn is fairly calorie-dense (387 kcal per 100 g), so portion size matters more than the food itself. 3 cups air-popped is about 93 kcal.