How many calories are in 100 grams of popcorn without butter?

December 1, 2025 •

3 min read

A 100-gram serving of air-popped popcorn contains approximately 387 calories, making it a surprisingly energy-dense snack. This figure is important for anyone monitoring their calorie intake, especially when questioning exactly how many calories are in 100 grams of popcorn without butter, and understanding its nutritional profile.

Quick Summary

A standard 100-gram portion of plain, air-popped popcorn has about 387 calories. Find a complete nutritional breakdown, compare it to other preparation methods, and understand why this whole-grain snack is a healthy option.

Key Points

Calorie Count: A 100g serving of plain, air-popped popcorn contains approximately 387 calories.
High in Fiber: With about 15 grams of fiber per 100g, it supports digestive health and increases satiety.
Rich in Antioxidants: Popcorn is a good source of polyphenols, which protect against cellular damage and promote overall health.
Healthy Whole Grain: As a whole grain, it offers important vitamins, minerals, and can reduce the risk of certain chronic diseases.
Preparation Matters: Calorie and fat content increase drastically with the addition of oil or butter, so air-popped is the healthiest option.
Weight Management Aid: Its low energy density and high fiber content can help with weight loss by keeping you feeling full for longer.

A Closer Look at the Calories in Plain Popcorn

When prepared without any butter, oil, or added flavorings, popcorn can be a very healthy, whole-grain snack. According to nutritional data, plain, air-popped popcorn contains roughly 387 calories per 100 grams. It is essential to specify 'air-popped' because the preparation method drastically affects the final calorie count. Many people are surprised by this number, often because they confuse the weight of unpopped kernels with the volume of popped corn. 100 grams of popped popcorn is a very large volume, typically amounting to several cups. While air-popped is the lowest-calorie method, cooking with oil and adding butter or toppings can quickly escalate the caloric density and fat content, as seen in many movie theater and pre-packaged versions.

Nutritional Breakdown of 100g of Air-Popped Popcorn

In addition to its calorie count, 100 grams of plain popcorn offers an impressive array of nutrients. As a whole grain, it provides significant amounts of fiber, vitamins, and minerals. Here is a typical nutritional breakdown based on reliable data:

Macronutrients: Carbohydrates (around 78g), Protein (around 13g), and a small amount of Fat (around 4.5g).
Fiber: An excellent source of dietary fiber, with about 15 grams per 100g, which promotes digestive health and helps you feel full longer.
Vitamins: Rich in B vitamins, including Niacin (Vitamin B3) and Vitamin B6, which are essential for metabolism and energy production.
Minerals: A good source of essential minerals such as Magnesium, Phosphorus, and Zinc.

Health Benefits of Choosing Plain Popcorn

Opting for popcorn without added butter or excessive salt and sugar provides several health advantages, making it a smart choice for a snack.

High Fiber Content: The substantial amount of dietary fiber aids in digestion, helps maintain healthy blood sugar levels, and can assist with weight management by increasing satiety.
Rich in Antioxidants: Popcorn contains powerful antioxidants called polyphenols, which help protect cells from damage caused by free radicals. Polyphenols have been linked to improved blood circulation and digestive health.
Promotes Weight Loss: The high fiber content, low energy density, and relatively low calorie count (per cup) make it a satisfying snack that can help curb appetite and reduce overall calorie consumption.
Whole-Grain Goodness: As a whole grain, it contributes to your daily intake of essential nutrients and can lower the risk of heart disease, obesity, and type 2 diabetes.

How Preparation Method Impacts Calories and Nutrition

Not all popcorn is created equal, and the way you prepare it is the biggest determinant of its healthiness. Here is a comparison of different methods based on a 100g serving.


Preparation Method	Approx. Calories (100g)	Approx. Fat (100g)	Notes
Air-Popped (Plain)	~387 kcal	~4.5g	Lowest in calories and fat, highest in fiber. A base for healthy snacking.
Oil-Popped (Unsalted)	~400-500 kcal	~10-30g	Calorie and fat content increase significantly with oil, though healthy oils can mitigate this.
Lightly Buttered	~450-550 kcal	~15-35g	The addition of butter and salt boosts calories and unhealthy saturated fats.
Movie Theater Popcorn	1200+ kcal (medium)	Varies widely	Often doused in butter-flavored topping and salt, leading to a huge calorie and fat spike.

Tips for Making Healthier Popcorn

To maximize the health benefits and keep the calorie count in check, follow these simple tips:

Use an Air Popper: This method requires no oil and is the most calorie-friendly option.
Use Healthy Oils (if not air-popping): If you prefer a stove-top method, use a minimal amount of healthy oil, like coconut or olive oil.
Use Flavorful, Low-Calorie Toppings: Instead of butter, consider nutritional yeast for a cheesy flavor, chili powder for a spicy kick, or cinnamon and a touch of stevia for a sweet treat. You can also use a small amount of garlic powder or onion powder.
Control Sodium: Use a salt grinder to evenly distribute a small amount of sea salt for flavor without excessive sodium intake.

Conclusion

Understanding how many calories are in 100 grams of popcorn without butter is key to appreciating its role as a genuinely healthy snack. With approximately 387 calories per 100g when air-popped and plain, it offers a high-fiber, antioxidant-rich, and filling whole-grain alternative to processed snacks. The significant difference in calorie and fat content between plain and commercially prepared popcorn highlights the importance of choosing a preparation method that keeps it clean and simple. By opting for the air-popped version and controlling your seasonings, you can enjoy a satisfying snack that supports your health goals rather than hindering them.

For more detailed nutritional data and dietary guidance, consult official sources such as the USDA's FoodData Central. USDA FoodData Central

Frequently Asked Questions

Yes, plain, air-popped popcorn is an excellent snack for weight loss. It is high in fiber and low in calories per volume, meaning it can fill you up with fewer calories than other snack options, helping to reduce overall calorie intake.

Air-popped popcorn has significantly fewer calories and less fat than oil-popped versions. A 100g serving of air-popped contains around 387 kcal and 4.5g fat, whereas oil-popped can contain 400-500 kcal and much more fat due to the added oil.

Yes, 100 grams of popped popcorn is a very large portion due to its low density. It typically amounts to several large bowls of popcorn, so a standard serving size for snacking is much smaller, usually around 3 cups (24g).

The calorie count for 100g of popcorn kernels is roughly the same as 100g of popped popcorn, as the caloric content doesn't change during the popping process. However, 100g of kernels will produce a much larger volume of popped corn.

Yes, eating plain, air-popped popcorn in moderation every day is acceptable and can be part of a healthy diet. However, moderation is key, and it should not be consumed with excessive butter or salt.

For healthy toppings, try nutritional yeast for a savory, cheesy flavor, a small sprinkle of chili powder or garlic powder for a kick, or a dusting of cinnamon for a naturally sweet taste.

Yes, popcorn is rich in nutrients. A 100g serving contains high amounts of fiber, protein, and important minerals like magnesium, phosphorus, and zinc, along with B vitamins.