Popcorn Nutrition Facts: Calories, Macros & Health Benefits
Summary: Popcorn contains 387 calories, 12.9g protein, 77.8g carbs, and 4.5g fat per one cup (8g). It is a source of calcium, iron, zinc.
Nutrition Facts — one cup (8g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 387 kcal | 19% |
| Protein | 12.9g | 26% |
| Carbohydrates | 77.8g | 28% |
| Total Fat | 4.5g | 6% |
| Fiber | 14.5g | 52% |
| Sugar | 0.87g | -- |
| Saturated Fat | 0.64g | 3% |
| Sodium | 8.0mg | 0% |
| Calcium | 144.0mg | 11% |
| Iron | 329.0mg | 1828% |
| Magnesium | 3.1mg | 1% |
| Zinc | 358.0mg | 3255% |
| Vitamin C | 0.10mg | 0% |
| Vitamin A | 0.08mcg | 0% |
| Vitamin B6 | 2.4mg | 140% |
| Vitamin B12 | 0.16mcg | 7% |
| Folate | 31.0mcg | 8% |
| Vitamin E | 0.29mg | 2% |
| Phosphorus | 10.0mg | 1% |
Is Popcorn Good for You?
Popcorn provides 387 calories per one cup (8g) with 12.9g protein, 77.8g carbohydrates, and 4.5g fat. It is a source of calcium (11% dv), iron (1828% dv), zinc (3255% dv).
Air-popped popcorn without added butter or oil, a popular whole-grain snack
Key Health Benefits of Popcorn
- Calcium (11% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1828% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (3255% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (140% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 12.9g protein per serving to support satiety and muscle maintenance.
How to Track Popcorn Nutrition with Gram
Use Gram to log popcorn and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in popcorn?
Popcorn contains 387 calories per one cup (8g).
How much protein is in popcorn?
Popcorn provides 12.9g of protein per one cup (8g).
How many carbs are in popcorn?
Popcorn has 77.8g of carbohydrates per one cup (8g).
Is popcorn good for tracking nutrition?
Yes. Popcorn can be logged by calories, macros, and micronutrients in the Gram app.
How should I use popcorn in a meal plan?
Use Popcorn as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track popcorn and thousands of other foods with the Gram app.