Popcorn kernel calories come to 108 for a 1 oz portion (28 g) of dry kernels and 387 per 100 g. Popped, a 1 cup serving weighs 8 g and holds 31 calories. The thing to notice: weight, not popping, sets the total, and 14.5 g of fiber per 100 g comes along with it.
108kcal
1 ounce of kernels · 28 g, kernels, air-popped
13%protein
3.6 gProtein
22 gCarbs
1.3 gFat
How to burn off 108 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Kernels, air-popped · per 28 g
Calories
108 kcal
Protein
3.6 g
Carbohydrate
22 g
Fat
1.3 g
Saturated fat
0.2 g
Cholesterol
0 mg
Sodium
2 mg
Potassium
92 mg
Iron
0.9 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Popcorn kernel: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 oz portion (28 g)
108
3.6 g
21.8 g
1.3 g
2 mg
5%
1 cup popped (8 g)
31
1 g
6.2 g
0.4 g
1 mg
2%
100 g
387
12.9 g
77.8 g
4.5 g
8 mg
19%
3 × 1 oz portion (28 g)
325
10.9 g
7 mg
5 × 1 oz portion (28 g)
542
18.1 g
11 mg
An ounce of kernels is a 108-calorie snack
The calories in popcorn are fixed by weight. Popping adds air and volume, not energy, so 28 g of kernels and the same 28 g once popped both land at 108 calories. That is why the two everyday measures look so different: a 1 cup popped serving weighs only 8 g and comes to 31 calories.
Totals climb in a straight line as you scoop more dry kernels into the pot. Two 1 oz portions (56 g) give 217 calories, three (84 g) give 325, and five (140 g) reach 542. A big shared bowl for movie night can land in that upper range quickly, before anything goes on top.
For a solo snack, measuring the kernels before popping is the simplest control. One ounce counts for 5% of a 2000-calorie daily value and still makes a generous bowl. If you track by the cup instead, count cups popped, not cups of kernels; the two are not interchangeable.
Carbs supply 77% of the calories
Per 100 g, kernels carry 77.8 g of carbohydrate, 12.9 g of protein and 4.5 g of fat. In calorie terms that works out to 77% carbs, 13% protein and 10% fat. Air-popped popcorn is a whole-grain starch snack, closer to a breakfast cereal than to a chip.
Fat stays low because nothing is added in air popping. Of the 4.5 g of fat per 100 g, only 0.6 g is saturated, and cholesterol is 0. A 1 oz portion holds 1.3 g of fat and a popped cup holds 0.4 g. That picture changes fast once oil or butter enter the pot, which these figures do not cover.
Protein is modest but real. A 1 oz portion supplies 3.6 g, which is 7% of the 50 g daily value, and 100 g gives 12.9 g, or 26%. It will not anchor a meal on its own, but it is more than many people expect from a bowl of popcorn.
Fiber is the standout row
At 14.5 g per 100 g, fiber is the most notable figure on the label. A 1 oz portion delivers 4.1 g against the 28 g daily value used here, and a single popped cup adds 1.2 g. For a snack that is mostly air, that is a solid return.
Sugar barely registers: 0.9 g per 100 g, 0.2 g per ounce and 0.1 g per cup. Sodium is just as quiet at 8 mg per 100 g and 2 mg per ounce, which rounds to 0% of the 2300 mg daily value. Plain kernels are not where the salt comes from. The shaker is.
Potassium sits at 329 mg per 100 g against a 4700 mg daily value. Small, but present. If you watch sodium, the plain kernel is a blank slate, and every seasoning you add is the part worth counting.
Plain popcorn fits easily into a day
Because a popped cup is only 31 calories, popcorn gives a lot of volume for the energy. That makes it a practical evening snack if you want something to work through slowly rather than finish in a few bites.
What it lacks is protein and fat to round it out. Pairing a bowl with a glass of milk, a piece of cheese or a handful of nuts adds both and can make the snack feel more substantial. Toppings are where totals jump: butter, oil, caramel and cheese powders all add calories that the 387 per 100 g figure does not include.
Brands such as Act II Premium Blend, Quinn, J. Higgs and Hy-Vee White sell kernels that pop the same way, with yellow and white varieties sitting side by side on the shelf. If you log snacks, BodyPal can record a bowl of popcorn from a photo, though weighing the kernels first still gives the cleanest number.
How does popcorn kernel compare?
Here is how popcorn kernels line up against unpopped, popped and plain popcorn, per 100 g and per usual serving.
Verdict: All four share the same 387 calories per 100 g, so the only real difference is the serving: 108 for an ounce of kernels versus 31 for a popped cup. For portion control track by the popped cup; for cooking and batch logging, weigh the kernels.
Most popular popcorn kernel brands in the United States
6Schnucks White Popcorn Kernels3 Tbsp · 38 g368 kcal
7Hy-Vee White Popcorn Kernels3 Tbsp · 30 g367 kcal
Bag labels are measured on unpopped kernels, which still hold moisture, so they read 300 to 368 calories per 100 g against 387 for the dry air-popped corn above. Source: manufacturer labels / USDA FoodData Central.
Popcorn kernel FAQs
How many calories are in popcorn kernels?
One ounce of kernels is 108 calories, and 100 g is 387 calories. Bag labels for raw kernels run from 300 to 368 calories per 100 g.
Are popcorn kernels good for weight loss?
A cup of air-popped popcorn from those kernels is 31 calories with 1.2 g of fiber, so an ounce of kernels spreads 108 calories over roughly four cups.
Popcorn kernels vs popped popcorn: which has more calories?
By weight they are the same, 387 calories per 100 g. A cup of popped corn weighs only 8 g, so it is 31 calories, while an ounce of kernels is 108.
How much protein and fiber is in popcorn kernels?
Per 100 g there are 12.9 g protein, 14.5 g fiber and 77.8 g carbs. An ounce gives 3.6 g protein and 4.1 g fiber.
How many calories are in 1 cup of popped popcorn kernels?
One cup of air-popped popcorn weighs 8 g and has 31 calories, with 1 g of protein, 6.2 g of carbs and 1.2 g of fiber. It counts for 2% of a 2000-calorie daily value.
How many calories are in 2 oz of popcorn kernels?
Two 1 oz portions (56 g) of kernels come to 217 calories and 7.2 g of protein. Popped, that amount fills a large bowl, so it suits sharing better than a solo snack.
Do popcorn kernels contain much sodium or sugar?
No. Plain kernels have 8 mg of sodium and 0.9 g of sugar per 100 g, and a 1 oz portion has just 2 mg of sodium and 0.2 g of sugar. Salt and toppings add the rest.
Is air-popped popcorn high in fat?
No. Kernels have 4.5 g of fat per 100 g, with 0.6 g saturated, and fat supplies only 10% of the calories. A 1 oz portion holds 1.3 g of fat before any oil or butter.
