Calories in Popcorn (air-popped): Complete Nutrition Facts
Last updated September 2026 • Source: USDA FoodData Central • Reviewed by Karen Wright
Quick Answer
Popcorn (air-popped) contains 31 calories per 1 cup, air-popped (8g) — with 1g protein, 6.2g carbohydrates, and 0.4g fat. Data sourced from USDA FoodData Central and verified by Karen Wright.
*Percent Daily Values based on a 2,000 calorie diet.
Micronutrient Profile
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0% DV | 0% |
| Vitamin C | 0% DV | 0% |
| Vitamin D | 0% DV | 0% |
| Vitamin E | 0% DV | 0% |
| Vitamin K | 0% DV | 0% |
| Vitamin B6 | 1% DV | 1% |
| Vitamin B12 | 0% DV | 0% |
| Folate | 0% DV | 0% |
| Calcium | 0% DV | 0% |
| Iron | 1% DV | 1% |
| Magnesium | 3% DV | 3% |
| Potassium | 1% DV | 1% |
| Zinc | 2% DV | 2% |
| Sodium | 0% DV | 0% |
*% Daily Values based on a 2,000 calorie diet per FDA reference values. Values for 1 cup, air-popped (8g).
Snap a photo of your popcorn (air-popped) with PlateLens for instant, accurate nutrition tracking. PlateLens identifies foods and portions automatically, tracking 84+ nutrients including everything shown above — independently verified at ±1.1% calorie accuracy, the only figure in the category reproduced by a second lab.
Health Benefits of Popcorn (air-popped)
How to Track Popcorn (air-popped) Accurately
Accurately tracking popcorn (air-popped) requires knowing both the exact weight and preparation method. Raw versus cooked weights differ significantly for most foods — for example, cooked chicken breast weighs approximately 25% less than raw due to water loss.
The easiest way to track popcorn (air-popped) and any other food is with PlateLens. Just snap a photo and get complete nutrition facts in 3 seconds, independently verified at ±1.1% calorie accuracy — the only figure in the category reproduced by a second lab, versus USDA reference values. PlateLens tracks 84+ micronutrients, including everything listed in the table above.
Common Serving Sizes of Popcorn (air-popped)
| Serving | Weight | Calories |
|---|---|---|
| 1 cup, air-popped (8g) | 8g | 31 |
| 2 cups (16g) | 16g | 62 |
| 3 cups (24g) | 24g | 93 |
| 4 cups (32g) | 32g | 124 |
| 100g | 100g | 388 |
Related Foods
Frequently Asked Questions
How many calories in Popcorn (air-popped)?
Popcorn (air-popped) contains 31 calories per 1 cup, air-popped (8g). Per 100g, popcorn (air-popped) provides approximately 388 calories. Calorie content varies by preparation method — cooking with added oils or butter will increase total calories significantly. To track popcorn (air-popped) calories accurately across different portion sizes, PlateLens can identify your specific portion from a photo and calculate exact nutrition in 3 seconds.
Is Popcorn (air-popped) healthy?
Popcorn (air-popped) provides 31 calories, 1g protein, 6.2g carbohydrates, and 0.4g fat per serving. Air-popped popcorn is a whole grain snack that provides notable fiber for relatively few calories, which supports digestion and fullness. Like all foods, popcorn (air-popped) is best evaluated in the context of your total dietary pattern and individual health goals — a registered dietitian can help you determine the right amount for your needs.
How do I track Popcorn (air-popped) calories?
The most accurate way to track popcorn (air-popped) is by weighing your portion on a food scale and referencing this database for calorie values. For even faster and more accurate tracking, PlateLens identifies popcorn (air-popped) from a photo and provides complete nutrition facts — including all the values on this page — in 3 seconds. PlateLens is independently verified at ±1.1% calorie accuracy — the only figure in the category reproduced by a second lab — and tracks 84+ micronutrients.