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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.

USDA description: Popcorn, air-popped

  • High in fiber
  • High energy density

Estimated satietyHow it is calculated

Starting point+1
High energy density−1
Moderate fiber per calorie+1

Our own estimate from the values per 100 g: useful for comparing foods with each other, not a measurement in people. Holt index (1995): 154 (white bread = 100).

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Sources
16 primary
Data
USDA FDC 167959

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Nutrition facts

Calories
116 kcal per serving
387 kcal per 100 g (3.5 oz)
Protein
3.9 g per serving
12.9 g per 100 g (3.5 oz)
Carbohydrates
23.3 g per serving
77.8 g per 100 g (3.5 oz)
of which sugars
0.3 g per serving
0.9 g per 100 g (3.5 oz)
Fiber
4.4 g per serving
14.5 g per 100 g (3.5 oz)
Fat
1.4 g per serving
4.5 g per 100 g (3.5 oz)
of which saturated
0.2 g per serving
0.6 g per 100 g (3.5 oz)
Water
1 g per serving
3.3 g per 100 g (3.5 oz)

Source: USDA FoodData Central: Snacks, popcorn, air-popped (FDC ID 167959), accessed September 23, 2026.

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.

The typical serving (30 g (1 oz, about 3 3/4 cups)) 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.

What it is and how to eat it

Palomitas (popcorn) are, according to the Dictionary of the Spanish Language, kernels of corn toasted and popped, and they are made from popcorn maize, which the FAO lists, together with sweet corn, among the varieties grown mainly for food. The Diccionario de americanismos records other names, such as cotufa in Venezuela, cabrita in Chile, pochoclo in eastern and northwestern Argentina and pipoca in Bolivia and northeastern Argentina, and the Dictionary of the Spanish Language records cancha blanca in Peru. This page covers air-popped popcorn, made without oil, according to USDA, a dry food with 3.32 g of water, 387 kcal, 12.9 g of protein and 14.5 g of fiber per 100 g.

A 30 g (1.1 oz) serving, almost four cups at USDA's 8 g per cup, provides 116 kcal, 3.9 g of protein and 4.4 g of fiber, so it fills a bowl with few calories and works as a snack between meals. The 2025 nutrition advisory on GLP-1 therapy suggests avoiding fatty or high-fiber foods in the first days of treatment, and a bowl of popcorn is dry, bulky fiber, so in those days and after a dose increase one cup may be enough. Made at home without oil, or with very little, and paired with something with protein, such as a yogurt or a piece of cheese, the snack is more complete.

What the evidence says

In the Holt satiety index (1995), popcorn scored 154, against 100 for the white bread reference; that index measures how full people feel over the two hours after a 240 kcal serving, not whether a food helps with weight loss. According to USDA, home-made oil-popped popcorn has 500 kcal and 28.1 g of fat per 100 g, and regular-flavor microwave popcorn has 583 kcal, 43.6 g of fat and 909 mg of sodium, so 30 g of the latter add up to 175 kcal and 273 mg of sodium, 14% of the 2,000 mg a day the WHO recommends not exceeding. With 14.5 g of fiber per 100 g, air-popped popcorn exceeds the 6 g the EU requires for a "high fibre" claim (Regulation (EC) No 1924/2006). The NIDDK, part of the U.S. National Institutes of Health, notes that some people have more gas when they consume too much fiber, and the Wegovy (semaglutide) SmPC lists flatulence and abdominal distension among its common adverse reactions.

The sources for this section are listed under "Sources" at the end of the page.

Satiety

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. Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Snacks, popcorn, air-popped (FDC ID 167959).accessed .
  2. Clinical trialEuropean Journal of Clinical Nutrition.Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.accessed .
  3. Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Snacks, popcorn, home-prepared, oil-popped, unsalted (FDC ID 169861).accessed .
  4. Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat (FDC ID 167549).accessed .
  5. InstitutionRoyal Spanish Academy and Association of Academies of the Spanish Language (RAE-ASALE).Diccionario de la lengua española (Dictionary of the Spanish Language, 23rd ed., online version): "palomita" (in Spanish).accessed .
  6. InstitutionRoyal Spanish Academy and Association of Academies of the Spanish Language (RAE-ASALE).Diccionario de la lengua española (Dictionary of the Spanish Language, 23rd ed., online version): "cancha² (cancha blanca)" (in Spanish).accessed .
  7. InstitutionAssociation of Academies of the Spanish Language (ASALE).Diccionario de americanismos (Dictionary of Americanisms): "cotufa" (in Spanish).accessed .
  8. InstitutionAssociation of Academies of the Spanish Language (ASALE).Diccionario de americanismos (Dictionary of Americanisms): "cabrita" (in Spanish).accessed .
  9. InstitutionAssociation of Academies of the Spanish Language (ASALE).Diccionario de americanismos (Dictionary of Americanisms): "pochoclo" (in Spanish).accessed .
  10. InstitutionAssociation of Academies of the Spanish Language (ASALE).Diccionario de americanismos (Dictionary of Americanisms): "pipoca" (in Spanish).accessed .
  11. InstitutionFood and Agriculture Organization of the United Nations (FAO).Maize in human nutrition (FAO, 1992), introduction (types of maize).accessed .
  12. Clinical guidelineObesity (Wiley).Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity. 2025;33(8):1475-1503. doi:10.1002/oby.24336.accessed .
  13. InstitutionWorld Health Organization.Sodium reduction.accessed .
  14. RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EC) No 1924/2006 on nutrition and health claims made on foods (Annex).accessed .
  15. InstitutionNational Institute of Diabetes and Digestive and Kidney Diseases (NIH).Eating, Diet, & Nutrition for Gas in the Digestive Tract.accessed .
  16. Drug labelEuropean Medicines Agency.Wegovy (semaglutide): EU Summary of Product Characteristics, section 4.8 (undesirable effects), current version.accessed .