How many calories are in 2 tablespoons of popcorn kernels?

November 28, 2025 •

4 min read

According to USDA data, a single ounce (which is roughly two tablespoons) of unpopped popcorn kernels contains approximately 106 calories. This relatively low number makes it a great foundation for a healthy snack, but the total number of calories are in 2 tablespoons of popcorn kernels can increase significantly depending on how you prepare it.

Quick Summary

The calorie count for two tablespoons of unpopped popcorn kernels is around 106 to 110 calories. This amount can vary slightly by brand and kernel type. The final calorie count of your snack depends heavily on cooking additions like oil and butter. Plain, air-popped popcorn remains a low-calorie, high-fiber snack choice.

Key Points

Low Base Calories: Two tablespoons of unpopped popcorn kernels contain only about 106-110 calories.
Cooking Method Matters: The final calorie count depends heavily on how you prepare the popcorn, with air-popping being the healthiest option.
High in Fiber: Kernels are a whole grain, and a two-tablespoon serving provides a significant amount of dietary fiber.
Mindful Toppings: Calorie-dense add-ins like butter and excessive oil can rapidly increase the overall calorie count of your snack.
Healthy Alternative: Popcorn can be a very healthy, high-volume snack for weight management when prepared and seasoned properly.
Air-Popping is Best: To keep calories at a minimum, use an air-popper instead of oil or microwave bags.
Read Labels for Pre-Packaged Options: Microwave popcorn bags often contain more than one serving and include calorie-heavy oils and additives.

The Core Calorie Count: Unpopped Kernels

Before any oil or seasonings are added, the base calorie count for popcorn kernels is surprisingly low. A standard serving of two tablespoons, or one ounce, of unpopped kernels generally falls between 106 and 110 calories. This is because the kernels are a whole grain, offering a nutrient-dense foundation for a snack.

Nutritional Breakdown of Two Tablespoons of Unpopped Kernels

Beyond just calories, these little kernels pack a solid nutritional punch. Here is a typical nutritional breakdown based on a one-ounce (approx. 2 tbsp) serving:

Carbohydrates: Approximately 21-23 grams, which provides energy.
Dietary Fiber: About 4 grams, a significant amount that aids digestion and promotes fullness.
Protein: Around 3-4 grams, adding to your daily intake.
Fat: A very small amount, typically 1-2 grams.

It is important to remember that these numbers represent the kernels in their raw, unpopped state. The true calorie and fat content of your finished snack will depend entirely on your cooking method.

How Cooking Methods Impact Calories

Preparing popcorn can dramatically change its nutritional profile. The simple addition of oil or butter, while improving flavor, increases the calorie and fat content.

Comparison Table: Air-Popped vs. Oil-Popped


Factor	Air-Popped Popcorn	Oil-Popped Popcorn (using 1 tbsp oil)
Calories (per 2 tbsp kernels)	~106-110 kcal	~220-250 kcal (approx.)
Fat	Very Low	Significantly higher
Saturated Fat	Minimal	Increased
Prep Method	Hot air popper or microwave	Stovetop with oil, microwave bags
Best for Diets	Yes, low-calorie	Not ideal for low-calorie diets

The Healthiest Way to Pop Your Corn

The key to keeping your popcorn a guilt-free snack is using an air-popping method. An air-popper uses only hot air to pop the kernels, meaning you can enjoy the full volume of your popcorn with almost no extra calories. For those who prefer a stovetop method, using just a teaspoon of a healthy oil like coconut or avocado oil can minimize added fat.

Add-Ins that Pile on the Calories

Be mindful of what you add after popping. A single tablespoon of butter adds around 100 calories and 11 grams of fat, while pre-packaged microwave popcorn often contains more than 170 calories per serving (before popping) due to added oils and flavorings. Healthy toppings include:

Nutritional yeast for a cheesy flavor
A sprinkle of chili powder or smoked paprika
Garlic powder or onion powder
A small amount of high-quality sea salt

Why Popcorn is a Great Snack Choice

Beyond its low base calorie count, popcorn offers several health benefits when prepared correctly. As a whole grain, it is rich in fiber and antioxidants. The high fiber content is what makes popcorn so satisfying, helping you feel full for longer and reducing the urge to snack on higher-calorie alternatives. When air-popped, it provides a large serving size for a minimal caloric investment, making it an excellent choice for weight management.

The Importance of Portions

While two tablespoons of kernels yield a generous serving of several cups of popped corn, controlling your portion size is still crucial. Pre-measuring your kernels is the most reliable way to ensure you stick to your calorie goals. For those using microwave bags, pay attention to the serving sizes listed on the nutrition label, as a single bag often contains multiple servings.

The Difference Between Kernel Types

While the nutritional differences are minimal, it is worth noting that different kernel types can affect the final volume and texture of your snack. Yellow kernels tend to produce larger, sturdier flakes, while white kernels yield smaller, more delicate pieces. Regardless of the type, the calorie content per unpopped tablespoon remains comparable.

Conclusion: A Healthy Snack Starts with the Kernels

Understanding how many calories are in 2 tablespoons of popcorn kernels is the first step toward enjoying this popular snack in a healthy way. With only about 106-110 calories per two tablespoons, the unpopped kernels are a fantastic, whole-grain base. By choosing air-popping or using minimal healthy oil and opting for light, healthy seasonings, you can enjoy a satisfying, high-fiber, and low-calorie snack. Remember, the true calorie impact comes from the cooking method and what you choose to add after it's popped.

The Healthy Popcorn Formula

Here is a simple, healthy recipe to get you started:

Measure exactly two tablespoons of unpopped kernels.
Use an air-popper or a pot on the stove with a small amount of coconut oil.
For stovetop, add just a teaspoon of oil to the pot, heat it, then add the kernels.
Once popped, pour into a large bowl.
Season with a light sprinkle of salt or nutritional yeast.
Enjoy your high-volume, low-calorie snack.

This simple process ensures you maximize the health benefits while keeping the calorie count low. Read more about the benefits of whole-grain popcorn from Healthline.

Frequently Asked Questions

When air-popped with no added oil, the calories in the finished popcorn from two tablespoons of kernels will be approximately the same as the unpopped kernels, around 106-110 calories.

Yes, adding oil significantly increases the calorie count. For example, a single tablespoon of cooking oil can add over 100 calories, more than doubling the base calorie count of the kernels.

Two tablespoons of unpopped kernels typically yield about 4 to 5 cups of popped popcorn, depending on the kernel size and popping method.

Yes, when air-popped without excessive oil, butter, or salt, popcorn is a high-fiber, low-calorie, and satisfying snack that can be beneficial for weight loss.

Use low-calorie seasonings like nutritional yeast, spices such as chili powder or paprika, or a minimal amount of sea salt. Avoid large amounts of butter or sugary toppings.

Microwave popcorn bags typically contain significant amounts of added oil, flavorings, and butter, making them considerably higher in calories and fat than plain, air-popped kernels. Always check the nutrition label for specific values.

The calorie count per two tablespoons is very similar across different types of unpopped kernels (like white, yellow, or gourmet). Any minor nutritional differences are generally insignificant.