Snacks, popcorn, air-popped (Unsalted)
FDC 170246cup (8 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 62 · +18 vs Snacks medianUnsalted air-popped popcorn scores 62 of 100, a Good band result that ranks an impressive 3rd of 60 in the snacks category, well above the group's median score of 44. Dietary fiber leads at an excellent 54% DV per 100g, with magnesium at 31% DV and protein at 24% DV also excellent, plus iron at a good 15% DV.
A typical serving is a modest 1-cup, 8g handful, and it's the base most people dress up with butter or seasoning after popping. On its own it runs 382 calories per 100g and just 4mg of sodium, so the way it's topped, not the popcorn itself, is what usually changes its nutritional character.
See how this score is calculated, build a plate around snacks, popcorn, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 382 kcal | 19% |
| Total fat | 4.2 g | 5% |
| Saturated fat | 0.57 g | 3% |
| Cholesterol | 0 mg | 0% |
| Sodium | 4 mg | 0% |
| Carbohydrate | 78 g | 28% |
| Dietary fiber | 15 g | 54% |
| Sugars | - | |
| Protein | 12 g | 24% |
| Potassium | 301 mg | 6% |
| Calcium | 10 mg | 1% |
| Iron | 2.7 mg | 15% |
| Magnesium | 131 mg | 31% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 1 µg | 0% |
| Vitamin E | - |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 31 kcal | 2% |
| Total fat | 0.34 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 0.32 mg | 0% |
| Carbohydrate | 6.2 g | 2% |
| Dietary fiber | 1.2 g | 4% |
| Sugars | - | |
| Protein | 0.96 g | 2% |
| Potassium | 24 mg | 1% |
| Calcium | 0.8 mg | 0% |
| Iron | 0.21 mg | 1% |
| Magnesium | 10 mg | 2% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0.08 µg | 0% |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 170246Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the snacks median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Snacks, popcorn, air-poppedDensity 63 vs 62Snacks, sweet potato chips, unsaltedDensity 72 vs 62Original analysis by NutriVerdict
In the kitchen and how to use it
Air-popped popcorn is whole-grain kernels puffed with hot air alone, no oil involved, which leaves it light, crunchy, and ready to take on toppings of choice rather than the butter and salt of theater-style popcorn. It works as a base for herb blends, nutritional yeast for a savory edge, a light dusting of cinnamon and sugar, or spice mixes like chili-lime, and it is a common filler in homemade snack and trail mixes alongside nuts and dried fruit. Because it is so light by volume, a cup weighs only about 8 grams, so a generous bowlful can be portioned without piling on calories, making it a popular choice for movie nights and lunchbox snacks alike.
Store air-popped popcorn in an airtight container once cooled to keep it from going stale or chewy, and pop it fresh close to eating for the best crunch, since it softens quickly once exposed to air. Per 100 grams it carries 382 calories, but with fiber at 15.1 grams (54% of the daily value) and protein at 12 grams (24% of the daily value), it is more filling ounce for ounce than many packaged chips, and being unsalted, its sodium sits at just 4 milligrams per 100 grams, leaving room to season it exactly to taste rather than inheriting a manufacturer's salt level.
Frequently asked questions about snacks, popcorn
How many calories are in air-popped popcorn?
Air-popped popcorn has 382 calories per 100 grams, though a light 8-gram cup serving is much lower.
Is air-popped popcorn a good source of fiber?
Yes, it provides 15.1 grams of fiber per 100 grams, reaching 54% of the daily value.
Why is unsalted air-popped popcorn low in sodium?
It is popped without oil or added salt, so sodium is just 4 milligrams per 100 grams, letting you season it yourself.