Popcorn (Air-popped): Carbs, Protein, Fat & Calories
One serving of popcorn, air-popped (1 cup popped (8 g)) has 6.2 g carbs (5.1 g net), 1 g protein, 0.4 g fat and 31 calories. Change the amount below to calculate any portion.
* Based on a 2,000-calorie diet. Rounded averages from USDA FoodData Central.
Popcorn (Air-popped) by serving size
| Serving | Calories | Carbs | Net carbs | Protein | Fat |
|---|---|---|---|---|---|
| 1 cup popped (8 g) | 31 | 6.2 g | 5.1 g | 1 g | 0.4 g |
| 1 oz (28 g) | 110 | 22.1 g | 17.9 g | 3.7 g | 1.3 g |
| 100 g | 387 | 77.8 g | 63.3 g | 12.9 g | 4.5 g |
Key facts
- 77% of its calories come from carbs, 13% from protein and 10% from fat — it is mainly a carbohydrate food.
- Among the 11 foods in Snacks, Sweets & Drinks, it ranks #2 of 11 for protein per calorie.
- Among the 11 foods in Snacks, Sweets & Drinks, it ranks #9 of 11 for lowest net carbs per 100 g.
- One serving (1 cup popped, 8 g) is 0.4 carb choices (15 g each) — useful for diabetes carb counting.
- To get 30 g of protein you need about 233 g (8.2 oz) — 900 calories.
Compare with other snacks, sweets & drinks (per 100 g)
| Food | Calories | Carbs | Net carbs | Protein | Fat |
|---|---|---|---|---|---|
| Pizza (Cheese) | 266 | 33 g | 30.7 g | 11.4 g | 10.4 g |
| Tortilla Chips | 489 | 63 g | 57.7 g | 7 g | 23 g |
| Potato Chips | 536 | 53 g | 48.6 g | 7 g | 34.6 g |
| Popcorn (Air-popped) | 387 | 77.8 g | 63.3 g | 12.9 g | 4.5 g |
| Dark Chocolate 70–85% | 598 | 45.9 g | 35 g | 7.8 g | 42.6 g |
| Ice Cream (Vanilla) | 207 | 23.6 g | 22.9 g | 3.5 g | 11 g |
| Sugar | 387 | 100 g | 100 g | 0 g | 0 g |
| Honey | 304 | 82.4 g | 82.2 g | 0.3 g | 0 g |
| Cola (regular) | 37 | 9.6 g | 9.6 g | 0 g | 0 g |
| Orange Juice | 45 | 10.4 g | 10.2 g | 0.7 g | 0.2 g |
| Beer (Regular) | 43 | 3.6 g | 3.6 g | 0.5 g | 0 g |
Frequently asked questions
How many carbs are in popcorn, air-popped?
One serving of popcorn, air-popped (1 cup popped, 8 g) has 6.2 g of carbohydrate, including 1.2 g of fiber, so 5.1 g net carbs. Per 100 g it has 77.8 g carbs (63.3 g net).
How much protein is in popcorn, air-popped?
One serving of popcorn, air-popped (1 cup popped, 8 g) has 1 g of protein (2% of the daily value). Per 100 g it has 12.9 g of protein.
How much fat and how many calories are in popcorn, air-popped?
One serving of popcorn, air-popped (1 cup popped, 8 g) has 31 calories and 0.4 g of fat, of which 0 g is saturated. Per 100 g: 387 calories and 4.5 g fat.
Is popcorn, air-popped keto-friendly?
Not really. One serving of popcorn, air-popped (1 cup popped, 8 g) has 5.1 g net carbs, 25% of a strict 20 g/day keto limit.
Is popcorn, air-popped a good source of protein?
It has some protein (1 g per serving), but not enough per serving to be called a good source.
Calculators
- Carb Counter — add popcorn, air-popped to a meal and track carbs and net carbs.
- Protein Calculator — how much protein you need per day.
- Fat Calculator — your daily fat and saturated fat limits.