Popcorn Calories & Nutritional Facts Calculator
Calculate accurate calories and complete nutritional information for different popcorn types and preparations. Get detailed nutrition facts for this whole grain snack including fiber, antioxidants, and essential nutrients.
How Many Calories Are In Popcorn?
Popcorn calories vary significantly based on preparation method and added ingredients. According to the
Popcorn Board,
here are the calorie contents for different types:
Air-Popped Popcorn (per cup):
• Plain air-popped: 31 calories
• With light salt: 31 calories
• 3 cups (1 serving): 93 calories
Oil-Popped Popcorn (per cup):
• Oil-popped plain: 35 calories
• With butter flavoring: 40-45 calories
• Movie theater style: 55-60 calories
Microwave Popcorn (per cup):
• Plain microwave: 25-30 calories
• Butter flavor: 35-40 calories
• Light butter: 25-30 calories
Specialty Popcorn (per cup):
• Kettle corn: 35-40 calories
• Caramel corn: 150-180 calories
• Cheese popcorn: 55-65 calories
Calculate your daily calorie needs with our BMR calculator
to see how popcorn fits into your nutrition plan.
Serving Size Guidelines
Standard Serving: 3 cups of popped popcorn equals one serving from the grain group and provides about 93 calories for air-popped varieties.
Weight Conversions:
• 1 cup popped = ~8g
• 3 cups popped = ~24g
• Small movie theater = ~70g
• Medium movie theater = ~115g
• Large movie theater = ~170g
Portion Control: Research shows that eating from smaller containers naturally reduces consumption.
Track your snack intake with our macro calculator
for balanced nutrition.
Popcorn Nutrition Comparison Chart
| Popcorn Type | Calories (per cup) | Protein (g) | Carbs (g) | Fiber (g) | Fat (g) | Sodium (mg) |
|---|---|---|---|---|---|---|
| Air-Popped | 31 | 1.0 | 6.2 | 1.2 | 0.4 | 1 |
| Oil-Popped | 35 | 1.0 | 6.0 | 1.1 | 0.8 | 2 |
| Microwave Plain | 27 | 0.9 | 5.8 | 1.0 | 0.5 | 58 |
| Microwave Butter | 38 | 0.8 | 5.5 | 1.0 | 1.2 | 72 |
| Kettle Corn | 38 | 0.9 | 7.2 | 1.0 | 0.8 | 45 |
| Cheese Popcorn | 58 | 1.2 | 5.8 | 1.0 | 3.5 | 98 |
| Caramel Corn | 165 | 1.5 | 30.2 | 1.2 | 4.8 | 84 |
| Movie Theater | 55 | 1.0 | 6.0 | 1.2 | 3.0 | 116 |
Nutritional Information for Popcorn
Popcorn is a 100% whole grain snack that provides significant nutritional benefits. Research published in
PMC journals
shows that popcorn contains substantial amounts of polyphenol antioxidants, primarily concentrated in the hull.
Key Nutrients (per 3-cup serving):
• Fiber: 3.5g (14% daily value)
• Protein: 3.0g (complete amino acid profile)
• Manganese: 0.5mg (22% daily value)
• Magnesium: 36mg (9% daily value)
• Phosphorus: 84mg (8% daily value)
• Zinc: 0.9mg (8% daily value)
Antioxidant Content: Studies show popcorn contains 5.93 mg/g of total polyphenols,
making it a significant source of dietary antioxidants. Calculate your
daily protein needs
and see how popcorn contributes to your nutrition goals.
References
- Vinson, J. A. (2019). Analysis of Popcorn (Zea Mays L. Var. Everta) for Antioxidant Capacity and Total Phenolic Content. Antioxidants, 8(1), 22. https://doi.org/10.3390/antiox8010022
- Popcorn Consumption and Dietary and Physiological Parameters of US Children and Adults: Analysis of the National Health and Nutrition Examination Survey (NHANES) 1999-2002 Dietary Survey Data
- Chawla, Sudeep & Kerna, Nicholas & Roberson, Rashad & Carsrud, Victor & Ngwu, Dabeluchi & Florence, Onyejerebechi & Obiamaka, Pamela & Okereke, & Nwokorie, Uzoamaka & Holets, Hilary & Ayozie, Chinwendu & Nkwopara, Victor. (2022). Revisiting an Old Friend: The Gastrointestinal Benefits of Regular Popcorn Consumption. 9. 73-85. 10.31080/ecgds.2022.09.00923.
