How Many Calories Are in 100 Grams of Unpopped Popcorn?

December 8, 2025 •

2 min read

According to nutritional data, a 100-gram serving of unpopped popcorn kernels contains approximately 375-387 calories. This information reflects the high-density nature of the raw kernels before they expand into the voluminous snack we love, and the final calorie count depends heavily on preparation method.

Quick Summary

A 100g serving of unpopped popcorn kernels typically contains about 375-387 calories, mostly from complex carbohydrates. The exact caloric value is affected by cooking method and additives, as air-popping adds no extra calories, unlike oil-popping.

Key Points

Caloric Density: 100 grams of unpopped kernels contains a concentrated 375-387 calories, mostly from carbohydrates.
Popped vs. Unpopped: The calorie content per gram is nearly identical before and after popping; the difference is in volume and density.
Preparation is Key: The final calorie count is heavily dependent on the cooking method and any added ingredients like oil, butter, or salt.
Rich in Fiber: Unpopped popcorn is a whole grain that provides a significant amount of dietary fiber, promoting feelings of fullness.
Natural Nutrients: Without additives, kernels are a good source of antioxidants (polyphenols) and minerals like magnesium and phosphorus.
Healthy Snacking: Air-popping is the healthiest cooking method, resulting in the lowest calorie snack.

The Caloric Density of Unpopped Popcorn Kernels

A 100-gram portion of unpopped popcorn kernels is a concentrated whole-grain food source. It's significantly more calorie-dense than popped corn by volume, containing approximately 375 to 387 kcal. This density comes from the kernels' macronutrient profile before they expand. The final nutritional value of the snack is greatly influenced by preparation.

Macronutrient Breakdown in 100g Unpopped Kernels

100g of unpopped popcorn kernels offers a solid nutritional base:

Carbohydrates: 60-73g, mainly complex carbs.
Protein: 11g.
Fat: 4-4.3g, mostly healthy fats.
Fiber: 13g, contributing to satiety and digestion.

This makes raw kernels a valuable whole grain, and this profile is carried over to air-popped corn, offering a healthier snack option than many processed alternatives.

Unpopped vs. Popped: A Critical Comparison

It's crucial to understand that popping kernels doesn't change their caloric value per gram. 100g of unpopped kernels has essentially the same calories as the 100g of popped corn it yields (excluding unpopped kernels). The difference is in volume; 100g of popped corn is a much larger volume than a typical serving, while 100g of unpopped kernels is quite dense.

The Popping Method Changes Everything

The most significant factor affecting calories is the popping method and added ingredients. Compare the calorie impact:


Preparation Method	Calories (approx. per 100g)	Notes
Unpopped Kernels	375-387 kcal	Dense and low in moisture.
Air-Popped (no oil)	387 kcal	Same calories as unpopped but low density.
Oil-Popped (with 1 tbsp oil)	~450+ kcal	Added fat increases calories.
Movie Theater Popcorn	~500+ kcal	High in added fat, salt, and toppings.

Air-popping is the best method to keep popcorn healthy and low in calories.

Beyond the Calories: The Health Benefits of Popcorn

As a whole grain, popcorn (specifically the hull) is packed with polyphenols, a type of antioxidant. It's also a good source of fiber, which helps with digestion and satiety, and contains minerals like magnesium, phosphorus, and iron. Air-popped popcorn is a naturally low-fat, low-calorie snack, making it suitable for weight management.

How to Make the Healthiest Popcorn

Air-Pop: An air-popper uses hot air, eliminating the need for oil and keeping calories low.
Use Healthy Oils (if needed): If oil-popping, use minimal amounts of heart-healthy oils like coconut or avocado oil.
Choose Light Toppings: Instead of butter and salt, use seasonings like nutritional yeast, chili powder, or herbs.
Control Portions: Measure kernels before popping to manage serving size.

Conclusion

100 grams of unpopped popcorn kernels contain approximately 375 to 387 calories. It's a calorie-dense whole grain, but the final calorie count of your snack depends heavily on how it's prepared. Air-popping without excessive toppings is the healthiest way to enjoy popcorn while keeping calories low. By understanding the nutritional value of the raw kernels and preparing it mindfully, popcorn can be a healthy part of your diet.

For additional nutritional information, consult the USDA FoodData Central website.

Frequently Asked Questions

A 100-gram weight of unpopped kernels is a very dense serving. A standard serving of popped popcorn is measured by volume and is much less dense. The calories per gram are similar, but the calorie-per-volume ratio differs greatly.

The primary source of calories in unpopped popcorn kernels is complex carbohydrates. They also contain protein and a small amount of fat.

No, popping the kernels does not reduce the calories. The total calories remain the same. Any perceived reduction is due to comparing the dense kernels to a large volume of popped corn.

Yes, unpopped popcorn kernels are an excellent source of dietary fiber, with about 13 grams per 100 grams. This fiber supports digestive health.

Use an air-popper to pop kernels without oil. Add light seasonings like nutritional yeast, spices, or minimal salt instead of butter.

Air-popped popcorn contains the base calories of the kernels. Oil-popped popcorn includes the additional calories from the oil used, significantly increasing the total.

Caloric content per 100g is generally very similar across different kernel varieties. Differences are usually minor.