Popcorn nutrition facts

Popcorn (1 oz, 28.35 g) has 110 calories, 3.7 g protein, 4.1 g fiber, 1.3 g fat. It is a good source of fiber and manganese.

Fiber 15% DVManganese 14% DVMagnesium 9.7% DVCopper 8.3% DVPhosphorus 8.1% DV

Nutrition Facts

Serving size1 oz (28 g)
Calories110
Total Fat 1.3g1.7%
Saturated Fat 0.2g0.9%
Cholesterol 0mg0%
Sodium 2mg0.1%
Total Carbohydrate 22.1g8%
Dietary Fiber 4.1g15%
Total Sugars 0.2g
Protein 3.7g7.3%
Vitamin D 0µg0%
Calcium 2mg0.2%
Iron 0.9mg5%
Potassium 93mg2%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values from USDA FoodData Central; label rounding rules are not applied.

Calorie breakdown

110kcal
  • ■ Protein 13%
  • ■ Fat 10%
  • ■ Carbohydrate 77%

Share of calories by the 4-9-4 Atwater factors; the centre shows USDA's calorie value.

Scores

35
Nutrient density (NRF9.3)
Nine nutrients to encourage minus three to limit, per 100 kcal. Whole foods range from about −60 to 600; leafy greens score highest.
1.4
Inflammatory profile anti-inflammatory
Lower is more anti-inflammatory. Percentile 38 among 1,677 whole foods, from Dietary Inflammatory Index weights applied to this food's nutrients per 100 kcal.

All nutrients in popcorn

NutrientPer 1 oz% Daily Value
Macronutrients
Calories110 kcal5.5%
Protein3.7 g7.3%
Total fat1.3 g1.7%
Carbohydrate22.1 g8%
Fiber4.1 g15%
Sugars0.2 gno DV
Fats
Saturated fat0.2 g0.9%
Monounsaturated fat0.3 gno DV
Polyunsaturated fat0.7 gno DV
Omega-3 (ALA+EPA+DHA)0.02 gno DV
Omega-6 (linoleic)0.64 gno DV
Cholesterol0 mg0%
Vitamins
Vitamin C0 mg0%
Thiamin (B1)0.03 mg2.5%
Riboflavin (B2)0.02 mg1.8%
Niacin (B3)0.7 mg4.1%
Pantothenic acid (B5)0.14 mg2.9%
Vitamin B60.04 mg2.6%
Folate (DFE)9 µg2.2%
Vitamin B120 µg0%
Vitamin A (RAE)3 µg0.3%
Vitamin E0.08 mg0.5%
Vitamin D0 µg0%
Vitamin K0.3 µg0.3%
Choline6 mg1.1%
Minerals
Sodium2 mg0.1%
Calcium2 mg0.2%
Iron0.9 mg5%
Magnesium41 mg9.7%
Phosphorus101 mg8.1%
Potassium93 mg2%
Zinc0.9 mg7.9%
Copper0.07 mg8.3%
Manganese0.32 mg14%
Selenium0 µg0%
Carotenoids
Beta-carotene25 µgno DV
Lycopene0 µgno DV
Lutein + zeaxanthin411 µgno DV
Other
Caffeine0 mgno DV
Water1 gno DV
Amino acids
Tryptophan0.024 gno DV
Threonine0.128 gno DV
Isoleucine0.122 gno DV
Leucine0.418 gno DV
Lysine0.096 gno DV
Methionine0.071 gno DV
Phenylalanine0.167 gno DV
Valine0.172 gno DV
Histidine0.104 gno DV

Missing nutrients were not analysed by USDA for this food; they are not zero. F marks a value updated from Foundation Foods (April 2026 analytical data). Source: USDA FoodData Central #167959 ("Snacks, popcorn, air-popped").

Frequently asked questions

How many calories are in popcorn?

Popcorn has 110 calories per 1 oz (28.35 g), or 387 calories per 100 g, according to USDA FoodData Central.

How much protein is in popcorn?

3.7 g of protein per 1 oz, which is 7.3% of the 50 g Daily Value.

What is popcorn rich in?

Per serving, popcorn is richest in Fiber at 15% of the Daily Value, Manganese (14%), Magnesium (9.7%), Copper (8.3%).

Is popcorn healthy?

By nutrient density, popcorn scores 35 on the NRF9.3 index (nine nutrients to encourage minus three to limit, per 100 kcal). Its nutrient profile is anti-inflammatory compared with other whole foods. See the methodology page for how both scores work; this is data, not medical advice.

More grains

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.