Popcorn vs French fries

Key differences

• Popcorn provides more protein per calorie: 3.3 g per 100 kcal, versus 1.1 g for French fries.
• French fries have fewer calories: 312 kcal per 100 g, versus 387 for popcorn, so the same calories come with more grams of food.
• Popcorn has more fiber: 14.5 g per 100 g, versus 3.8 g for French fries.

Comparison per 100 g and per serving

In bold, the value more favorable to satiety when the gap is clear. Difference: French fries minus Popcorn. Source: USDA FDC 167959 and 170698.

Per typical serving

With typical servings, 30 g (1 oz) of popcorn has about 116 kcal and 3.9 g of protein, and 100 g (3.5 oz) of French fries about 312 kcal and 3.4 g.

The typical serving is a common amount used for the math, not a recommendation. Ounces are rounded US equivalents; the values come from the database entries cited in the sources.

Which is more filling?

Popcorn and French fries have the same estimated satiety score: 1 out of 5.

Both were measured in people in the Holt satiety index (1995), where white bread scores 100: popcorn scored 154 and French fries 116. In that study popcorn was more filling for the same calories.

• 1/5Popcorn: High energy density; moderate fiber per calorie.
• 1/5French fries: High energy density.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people. Holt satiety index: Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.

When to choose each one

Popcorn

• If you want more protein per calorie: 3.3 g per 100 kcal.
• If you want to add fiber: 14.5 g per 100 g.
• If you prefer a lighter typical serving: about 116 kcal in 30 g (1 oz).
• If you have nausea: it does not carry our “May worsen nausea” tag, which French fries do.

French fries

On the numbers they do not stand out from popcorn in protein, calories, or fiber, so taste, price, or habit can decide.

On a GLP-1 medication

Popcorn. “High in fiber”: a good amount of fiber, which helps keep you regular; it is easier to tolerate when you increase it gradually and drink enough water. “High energy density”: a lot of energy in a small volume; when your appetite is very low, a small serving can help you meet your needs.

French fries. “High in fiber”: a good amount of fiber, which helps keep you regular; it is easier to tolerate when you increase it gradually and drink enough water. “High energy density”: a lot of energy in a small volume; when your appetite is very low, a small serving can help you meet your needs. “May worsen nausea”: a fatty or fried food; fatty meals are digested more slowly and can make nausea and heaviness worse.

These are general guidelines, not medical advice: everyone tolerates foods differently.

Full food pages

• Popcorn: every nutrient, frequently asked questions, and similar foods.
• French fries: every nutrient, frequently asked questions, and similar foods.

See all comparisons