Popcorn vs potato chips: which is healthier?
Popcorn is more nutrient-dense, scoring 43/100 against 31/100 for potato chips. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Popcorn
387 kcal per 100 g. 3 cups air-popped: 24 g
Higher scorePotato chips
532 kcal per 100 g. 1 oz (about 15 chips): 28 g
Which to pick for your goal
- Fewer caloriesPopcorn387 vs 532 kcal per 100 g
- More proteinPopcorn13 vs 6.4 g per 100 g
- More fiberPopcorn15 vs 3.1 g per 100 g
- Less sugarPotato chips0.9 vs 0.3 g per 100 g
- More potassiumPotato chips329 vs 1196 mg per 100 g
- Less saturated fatPopcorn0.6 vs 3.4 g per 100 g
Nutrition side by side
| Nutrient | Popcorn, 100 g | Potato chips, 100 g | Popcorn, 24 g | Potato chips, 28 g |
|---|---|---|---|---|
| Calories | 387 kcal | 532 kcal | 93 kcal | 149 kcal |
| Protein | 13 g | 6.4 g | 3.1 g | 1.8 g |
| Carbohydrates | 78 g | 54 g | 19 g | 15 g |
| Sugars | 0.9 g | 0.3 g | 0.2 g | <0.1 g |
| Fiber | 15 g | 3.1 g | 3.5 g | 0.9 g |
| Fat | 4.5 g | 34 g | 1.1 g | 9.5 g |
| Saturated fat | 0.6 g | 3.4 g | 0.2 g | 1 g |
| Vitamin C | 0 mg | 22 mg | 0 mg | 6 mg |
| Vitamin A | 10 µg | 0 µg | 2.4 µg | 0 µg |
| Potassium | 329 mg | 1196 mg | 79 mg | 335 mg |
| Iron | 3.2 mg | 1.3 mg | 0.8 mg | 0.4 mg |
| Calcium | 7 mg | 21 mg | 1.7 mg | 5.9 mg |
| Magnesium | 144 mg | 63 mg | 35 mg | 18 mg |
| Sodium | 8 mg | 527 mg | 1.9 mg | 148 mg |
Last updated . Scores use the HowHealthyIs Score method.