Saciedad

Grains and bread

Air-popped popcorn

Air-popped popcorn packs 387 kcal into 100 g (3.5 oz), so a typical 30 g (1 oz) serving already adds up to about 116 kcal.

Last reviewed: By USDA description: Popcorn, air-popped

  • 387 kcalCalories per 100 g
  • 12.9 gProtein per 100 g
  • 14.5 gFiber per 100 g
  • Estimated satiety: 1 out of 5

Nutrition facts

A typical 30 g (1 oz, about 3 3/4 cups) serving provides about 116 kcal, 3.9 g of protein, and 4.4 g of fiber.

Values for air-popped popcorn per 100 g (3.5 oz) and per typical serving of 30 g (1 oz, about 3 3/4 cups).
NutrientPer 100 g (3.5 oz)Per serving (30 g (1 oz))
Calories387 kcal116 kcal
Protein12.9 g3.9 g
Carbohydrates77.8 g23.3 g
of which sugars0.9 g0.3 g
Fiber14.5 g4.4 g
Fat4.5 g1.4 g
of which saturated0.6 g0.2 g
Water3.3 g1 g

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

Satiety

High energy density; moderate fiber per calorie.

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.

This food was measured in people: in the satiety index by Holt and colleagues (1995), which compared 240 kcal servings of 38 foods over two hours, it scored 154 versus 100 for white bread. In other words, it was more filling than the same calories of white bread. Source: Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.

What to keep in mind on a GLP-1 medication

High in fiber
It has at least 3 g of fiber per 100 g. Fiber adds bulk and slows digestion, which contributes to fullness, and it helps keep you regular; constipation is a common side effect of GLP-1 medications. It is usually easier to tolerate when you increase it gradually and drink enough water.
High energy density
It has more than 300 kcal per 100 g: a lot of energy in a small volume, so it is less filling per calorie. That does not make it a bad food; when your appetite is very low, a small serving can help you meet your needs.

Frequently asked questions about air-popped popcorn

How much protein is in a 30 g (1 oz) serving of air-popped popcorn?

100 g (3.5 oz) of air-popped popcorn has 12.9 g of protein. A typical 30 g (1 oz) serving has about 3.9 g of protein. That is 3.3 g of protein per 100 kcal.

How many calories does a 30 g (1 oz) serving of air-popped popcorn have?

100 g (3.5 oz) of air-popped popcorn has 387 kcal. A typical 30 g (1 oz) serving has about 116 kcal. That is a high energy density.

Does air-popped popcorn have fiber?

100 g (3.5 oz) of air-popped popcorn has 14.5 g of fiber. A typical 30 g (1 oz) serving has about 4.4 g of fiber. It carries our “High in fiber” tag.

Is air-popped popcorn filling?

Barely filling for the calories it provides: our estimated satiety score is 1 out of 5. It is based on: high energy density; moderate fiber per calorie. It was also measured in people: in the Holt satiety index (1995), with 240 kcal servings, it scored 154 versus 100 for white bread.

What should I know about air-popped popcorn on a GLP-1 medication?

Based on our tags, this is what matters about air-popped popcorn on a GLP-1 medication. “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. These are general guidelines, not medical advice: everyone tolerates foods differently.

What counts as a normal serving of air-popped popcorn?

We use 30 g (1 oz) as a typical serving, about 3 3/4 cups. That amount provides about 116 kcal, 3.9 g of protein, and 4.4 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.

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Sources

Sources for the data on this page, with the access date.

  1. USDA FoodData Central: Snacks, popcorn, air-popped (FDC ID 167959). U.S. Department of Agriculture, Agricultural Research Service. accessed .
  2. Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90. European Journal of Clinical Nutrition (PubMed). accessed .