Understanding How Many Calories Does 100g of Popcorn Contain?

December 5, 2025 •

3 min read

According to the USDA, a 100g serving of plain, air-popped popcorn contains approximately 387 calories. However, this number is a baseline, as the calorie content can change dramatically with the addition of oil, butter, and other toppings. Discovering how many calories does 100g of popcorn contain requires a closer look at its preparation.

Quick Summary

The calorie count for 100g of popcorn ranges from around 387 kcal for plain, air-popped to over 500 kcal for oil-popped, highlighting how preparation method affects its nutritional profile.

Key Points

Calorie Variations: The calorie count in 100g of popcorn depends heavily on preparation, ranging from ~387 kcal for air-popped to over 500 kcal for oil-popped.
Preparation Method is Key: Using an air-popper is the healthiest method, minimizing added fats and calories, while oil-popping and toppings significantly increase the energy density.
High in Fiber: Plain popcorn is a high-fiber whole-grain snack, which aids in digestion and promotes a feeling of fullness.
Watch Toppings: The addition of butter, salt, sugar, or cheese can quickly turn a healthy snack into a high-calorie indulgence.
Low Energy Density: As a whole grain, popcorn has a low energy density, meaning a large volume contains fewer calories, making it a satisfying snack.
100g is a Large Portion: 100g of popped popcorn represents a substantial volume, often more than a person would consume in a single sitting.

The Calorie Breakdown for 100g of Popcorn

Pinpointing the exact calorie count for 100g of popcorn is not as simple as it seems because the final figure depends heavily on how it is prepared. For a baseline, we can look at the unadulterated form of this whole-grain snack.

Air-Popped Popcorn: The Low-Calorie Choice

When kernels are popped using hot air, without any added oil, the result is the most calorie-efficient form of popcorn. A 100g serving of plain, air-popped popcorn contains roughly 387 calories. This is because the weight comes almost entirely from the whole grain itself, which is a complex carbohydrate source rich in fiber and antioxidants. It is important to note that 100g of popped popcorn is a very large volume—approximately 13 cups—making it a very filling snack for a relatively low number of calories.

Oil-Popped Popcorn: The Calorie-Dense Alternative

The moment oil is introduced, the calorie count begins to climb. For example, 100g of home-prepared, oil-popped, unsalted popcorn can contain around 500 calories. The type of oil used also plays a role, with some oils contributing more fat and calories than others. The total fat content in this preparation is significantly higher compared to the air-popped version, sometimes nearly 10 times more.

Commercially Prepared Popcorn: A Calorie Trap

Microwave Popcorn Bags: These often contain added fat, butter flavoring, and large amounts of sodium. The calorie count per 100g can vary widely but is generally much higher than plain air-popped corn. Some can even include trans fats, which are harmful to cardiovascular health.
Movie Theater Popcorn: This is notoriously high in calories, fat, and sodium. The serving sizes are typically massive, and the popcorn is drenched in buttery topping and salt. The calorie count for 100g of this indulgence could be well over 500 calories, and much of it comes from saturated fat.
Gourmet Flavored Popcorn: These specialty items often use a sugary syrup or a high-fat coating, turning a healthy whole grain into a high-sugar, high-calorie treat. The addition of ingredients like caramel, chocolate, and cheese dramatically increases the overall nutritional impact.

Comparison Table: Calorie and Nutrient Breakdown per 100g


Preparation Method	Approx. Calories	Total Fat	Dietary Fiber
Air-Popped (Plain)	387 kcal	4.54g	14.5g
Oil-Popped (Plain)	500 kcal	28g	10g

Maximizing the Health Benefits of Popcorn

Popcorn is a whole-grain powerhouse, but its health halo depends on wise preparation. The fiber content in plain, air-popped popcorn is notable, providing a significant portion of your recommended daily intake and contributing to feelings of fullness. To make the most of this, consider the following methods:

Opt for an Air-Popper: This is the best method for those monitoring their calorie intake closely. It delivers maximum volume with minimal added fat.
Control Your Oil: If using the stovetop, measure oil precisely rather than free-pouring. A good rule of thumb is to use just enough to coat the bottom of the pan and pop the kernels.
Be Creative with Seasonings: Forgoing butter and salt does not mean sacrificing flavor. Nutritional yeast can add a cheesy flavor, while spices like paprika, chili powder, or garlic powder offer a savory kick without extra calories.
Watch Your Portion Sizes: Even healthy snacks can contribute to weight gain if overconsumed. Remember that 100g of air-popped popcorn is a very generous serving, so consider a smaller portion size, like a few cups, to keep calories in check.

Conclusion

The question of how many calories does 100g of popcorn contain has a dynamic answer that hinges entirely on the preparation and additions. Plain, air-popped popcorn is a genuinely healthy, high-fiber, and low-calorie snack. The more oil, butter, and seasonings you add, the more its nutritional profile shifts, often becoming a calorie-dense treat. By choosing the air-popped method and using light, healthy seasonings, you can enjoy popcorn's whole-grain benefits without overdoing the calories. For more detailed information on healthy snacking, consider visiting authoritative nutrition resources like the Popcorn Board. Popcorn Board.

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For more detailed nutritional data and comparison, you can consult sources such as Popcorn Board.

Frequently Asked Questions

Yes, plain, air-popped popcorn is a very healthy snack. It is a whole grain, rich in dietary fiber, and contains vitamins and minerals, all for a relatively low number of calories per serving.

Microwave popcorn bags are typically much higher in calories than plain air-popped popcorn. They often contain added oils, butter flavorings, and saturated fats that increase the overall calorie and fat content significantly.

Yes, adding butter is one of the quickest ways to increase the calorie count of popcorn. Just a small amount of butter adds considerable fat and calories to your snack, making it less healthy.

Popcorn can be an excellent snack for weight loss, but only if prepared properly. The high fiber content of plain, air-popped popcorn can help you feel full and satisfied with fewer calories.

100g of popped popcorn is a very large amount due to its low density, translating to approximately 13 cups. A standard serving size is much smaller, for example, 3 cups, which contains far fewer calories.

For low-calorie flavor, consider using nutritional yeast for a savory, cheesy taste, or sprinkle on spices like paprika, garlic powder, or chili powder. These options add flavor without adding significant calories.

Yes, you can make healthy popcorn on the stove. Use a small amount of a healthy oil, like coconut or olive oil, and measure it carefully. Limit added salt and consider using low-calorie seasonings for flavor.