How Many Calories in Popcorn – Healthy Snack Insights (2026)
Updated · Jan 09, 2026
WHAT WE HAVE ON THIS PAGE
Introduction
Calories in Popcorn: Plain popcorn is considered the world’s healthiest snack food because it is made from wheat grains. There’s not a single moment when you are watching a movie and not eating popcorn. Starting from plain to many flavorful, the calories in popcorn are low and are packed with vitamins.
Considering the everyday consumption rate, the global popcorn market is valued at $7.92 billion in 2023 and is expected to grow at a CAGR of 11.10% between 2023 and 2028, reaching $13.40 billion. North America is considered the largest market for popcorn. Popcorn plays an important role in healthy snacking habits.
What is Popcorn?
Popcorn is a type of corn kernel that puffs once heated. Popcorn is said to be one of the healthiest snack foods, if only it is consumed in moderation. Every year, Americans consume around 14 billion quarts of popcorn. Popcorn provides many health benefits because it is a whole-grain food. There’s a difference between homemade popcorn and the popcorn sold at theatres. Popcorn sold at theatres is high in sugar and butter. Therefore, it could lead to unbalanced sugar levels. If you are a popcorn lover, you should focus on healthy preparations at home rather than eating popcorn at theatres.
Different Ways to Cook Popcorn
(Source: thekitchn.com)
- Instant Pot Popcorn – In this method, popcorn can be made by heating the pot and adding 1 tbsp butter and 1 tbsp oil, as well as 1.2 cups of popcorn. The cooking period for Instant Pot popcorn is around 8 minutes.
- Wok Popped Popcorn – Take a 14-inch wok and add 3 tbsp of oil and kernels. Cover the wok and heat on medium-low. Shake it occasionally for every kernel to pop. It will take 10 minutes to pop every kernel.
- Air Popped Popcorn – The Air pop method requires the kernels to be added into a popping chamber. Then, place a large bowl to catch the flying popcorn and start the machine. This method takes around 3 minutes to pop the kernels.
- Microwave Popcorn using bowl – Place the kernels into a microwave-safe bowl and add 1.2 tbsp oil, and microwave for 3 to 4 minutes on high. It will take 4 minutes to cook the kernels.
- Microwave popcorn using a silicone bag – Take one 56-ounce capacity stand-up bag, add kernels and ½ tsp salt, and 1 tbsp olive oil. Put it in the microwave for 2 to 3 minutes at a high temperature.
- Stovetop popcorn – Add ⅓ cup of kernels and 3 tbsp of oil in a heated pot. Once heated, cover the pot and allow the kernels to pop. Shake the pot occasionally. It will take around 12 minutes to cook the popcorn.
- Microwave Popcorn using a brown paper bag – Take a paper lunch bag, add ½ tsp oil and salt according to taste, and add kernels. Seal the ends of the bag, and microwave for 2 minutes at high temperature.
- Whirley Pop Popcorn – This is a popcorn maker that comes with a pot and a handle, as well as a vented lid. Use similar ingredients and let it cook for 3 ½ minutes.
Popular Popcorn Flavours Around the World
| Flavour | |
| Caramel Apple Popcorn (fit great with, peanut butter, bacon and salted peanuts) | 
(Source: mymoderncookery.com) |
| Masala Popcorn (ingredients: curry leaves, turmeric, salt, and chilli powder) | 
(Source: epicurious.com) |
| Dorito popcorn | 
(Source: wholenewmom.com) |
| Rosemary Parmesan Popcorn | 
(Source: foodandstyle.com) |
| Mexican Churro Popcorn (cinnamon chips, salt) | 
(Source: homemadehooplah.com) |
| Chocolate and Coconut Popcorn | 
(Source: foodwinesunshine.com) |
| Pumpkin Popcorn | 
(Source: createkidsclub.com) |
| Skinny Buttered Popcorn | 
(Source: amyshealthybaking.com) |
| Dark Chocolate Popcorn with Sea Salt | 
(Source: thekitchn.com) |
| Vegan Cheese Popcorn | 
(Source: namelymarly.com) |
| Coconut Curry Popcorn | 
(Source: healthymealplans.com) |
| Spicy Cilantro Lime Popcorn | 
(Source: themediterraneandish.com) |
| Buffalo Wing Popcorn | 
(Source: atablefullofjoy.com) |
| Vanilla Almond Popcorn | 
(Source: vnannj.org) |
| Lemony Kale Popcorn | 
(Source: alive.com) |
| Salted Caramel Popcorn | 
(Source: archanaskitchen.com) |
| Mint Chocolate Chip Glazed Popcorn | 
(Source: cupcakesandkalechips.com) |
| Apple Pie Popcorn | 
(Source:ohsweetbasil.com) |
| Tomato Popcorn | 
(Source: justgotochef.com) |
Popcorn Facts
- Just like snowflakes, no two popcorn kernels are the same.
- Americans eat popcorn just about anywhere: at movies and home (63%), as a late-night snack (30%), as a snack 22%, and 13% at the office.
- The fall season is considered to be a demanding season for popcorn, followed by winter.
- Popcorn is more than 5,000 years old.
- While bursting popcorn can jump around 3 feet in the air.
- America’s most favourite popcorn flavours of all time are Classic butter and salt (73%), cheese (37%), Caramel (32%), Garlic Salt (15%), Chocolate (14%), Plain (13%), Cinnamon and sugar (11%), Truffle Butter (8%), hot sauce (7%) and Jalapeño (5%).
- During World War II, Americans ate 3x more popcorn.
- Popcorn is gluten-free as well as GMO-free.
Health Benefits of Popcorn
- Eating popcorn with limited consumption improves skin and prevents ageing.
- It supports healthy bone function.
- Enhances the immune system
- Aids in depression Reduction
- Popcorn reduces hunger and food cravings
- Promotes gut bacteria
- Manages blood sugar levels
- Improves metabolism and gives energy
- Fights with tumour cells
- Popcorns are high in antioxidants
- They are rich in vitamin B3, B6, pantothenic acid and folate
- Manage body weight
- Reduces consumption because of their insoluble fibres
Nutritional Value and Calories in Popcorn By Brand
| Pop Secret | Fat (g) | Carbs (g) | Protein (g) | Calories |
| ½ bag 94% fat-free microwave butter popcorn | 1.50 | 20.00 | 4.00 | 110 |
| 1 bag kettle corn 100 100-calorie pop | 3.00 | 20.00 | 3.00 | 110 |
| 4 cups extra butter popcorn | 12.00 | 17.00 | 3.00 | 160 |
| 4 cups of Honest microwave popcorn | 11.00 | 18.00 | 3.00 | 180 |
(Source: fatsecret.com)
| Orville Redenbacher’s | Fat (g) | Carbs (g) | Protein (g) | Calories |
| 1 serving Smart Pop, 94% fat-free butter popcorn | 2.00 | 25.00 | 4.00 | 120 |
| 1 cup Smart Pop, butter popcorn | – | 3.00 | 1.00 | 15 |
| ½ bag light 50% less fat popcorn | 5.00 | 22.00 | 3.00 | 150 |
| 1 cup of movie theatre butter popcorn | 2.50 | 4.00 | – | 35 |
(Source: fatsecret.com)
| Act II | Fat (g) | Carbs (g) | Protein (g) | Calories |
| 1 bag 100-calorie butter mini popcorn bags | 2.50 | 18.00 | 2.00 | 90 |
| 1 cup light butter popcorn | 1.00 | 4.00 | 0.06 | 25 |
| 1 cup 94% fat-free butter microwave popcorn | – | 4.00 | – | 15 |
| 1 cup buttery kettle corn popcorn | 2.00 | 3.00 | – | 35 |
(Source: fatsecret.com)
| Other brands | Fat (g) | Carbs (g) | Protein (g) | Calories |
| Homemade popcorn, 1 oz plain | 2.5 | 22 | 3 | 120 |
| Wegmans, 2 tbsp plain popcorn | 2.5 | 22 | 3 | 120 |
| Thatcher’s Gourmet Popcorn, 1.5 oz | 6 | 17 | 2 | 120 |
| SkinnyPop Popcorn, Plain 28 grams | 10 | 15 | 2 | 150 |
| Whole Food, Natural Popcorn, plain, 3.5 cups | 5 | 21 | 3 | 140 |
| Earl’s Popcorn Triple Treat, 1 oz | 4.5 | 23 | 2 | 170 |
| Nature’s Promise, 1 cup popped, Organic plain | 0.5 | 5 | 1 | 25 |
| Pret A Manger US, plain popcorn | 4 | 14 | 2 | 100 |
| Mike’s Popcorn, Triple Mix- Cheese/ Plain/ Caramel | 9 | 20 | 1 | 160 |
| Harris Teeter Naturals, 33g / 2 tbsp unpopped | 1.5 | 23 | 4 | 120 |
(Source: myfitnesspal.com)
Nutritional value and calories in popcorn by serving
| Flavoured / Plain Popcorn | Fat (g) | Carbs (g) | Protein (g) | Calories |
| Caramel-coated popcorn with peanuts | 3.32 | 34.32 | 2.72 | 170 |
| Sugar or caramel-coated popcorn | 4.48 | 27,68 | 1.33 | 151 |
| Fat-free sugar or caramel-coated popcorn | 0.46 | 29.72 | 0.66 | 126 |
| Caramel or sugar-coated popcorn with nuts | 3.28 | 33.89 | 2.69 | 168 |
| Oil Popped | 3.09 | 6.29 | 0.99 | 55 |
| Low Fat Oil Popped | 0.72 | 5.49 | 0.96 | 32 |
| Microwaved Oil popped | 3.63 | 6.33 | 0.82 | 60 |
| Low Fat Oil popped | 0.72 | 5.49 | 0.96 | 32 |
| Low Fat Microwaved | 1.06 | 8.16 | 1.40 | 48 |
| Buttered Air Popped | 3.63 | 6.98 | 1.19 | 63 |
| Cheese Flavour | 3.65 | 5.68 | 1.02 | 58 |
| Buttered Oil Popped | 5.27 | 7.27 | 0.96 | 78 |
| Air Popped | 0.36 | 6.22 | 1.04 | 31 |
| Popcorn, plain 100g | 4.3 | 74 | 11 | 375 |
| Popcorn Unbuttered, 3 cups popped | 1.1 | 18 | 3.1 | 93 |
| Regular popcorn, plain | 31 | 67 | 10 | 590 |
| Popcorn, unsalted, plain,1 cup | 3.1 | 6.4 | 1 | 55 |
| Popcorn, unsalted, plain, 1 cup, popped | 3/1 | 6.4 | 1 | 55 |
| Popcorn, salted, plain, 1 cup, popped | 0.8 | 5.7 | 1 | 34 |
| Plain Microwave Popcorn, 1 bag | 5 | 68 | 10 | 360 |
| Plain almond,1 cup | 0.6 | 0.3 | – | 7 |
(Source: fatsecret.com)
Tasty Popcorn recipes
#1. White chocolate Easter popcorn
(Source: pinterest.com)
Ingredients: ¼ cup sprinkles, 2 cups mini marshmallows, 8 cups popped popcorn, 1 – 10 ounce bag candy-coated chocolate eggs, 1 – 10 ounce bag white chocolate melting wafers.
Instructions
Take a large bowl and stir well with marshmallows and popcorn. Melt the candy wafer as per the instructions on the package. Add the mixture to the popcorn and stir well until coated. Then transfer the mixture onto a wax paper-lined tray and add sprinkles and candy. Refrigerate the entire mixture, and break it apart before serving.
Calories (190), Protein (2g), Fat (7g), Carbohydrates (31g)
#2. Popcorn Bars
(Source: mykidslickthebowl.com)
Ingredients
1 cup chocolate chunks, 1 tbsp butter, 1 cup chopped walnuts, 1 cup chopped banana chips, 8 cups air-popped corn, 10 ounces mini marshmallows
Instructions
Take a large bowl and mix the marshmallows and butter. Heat them in the microwave until they puff up to double their original size. Once done, remove from the microwave and stir well to blend the marshmallows and butter. Then add popcorn and stir until well coated. Then add walnuts and banana chips and stir again. To prevent excessive, fold the chocolate chunks gently. Transfer the mixture into a greased pan and press down using the bottom of a cup of your hands. Set it aside to cool. Once cooled, cut into pieces and serve.
#3. Cookies and Cream Popcorn
(Source: pinterest.com)
Ingredients: 10 Oreo cookies, crushed into small pieces, 2 tsp canola oil, 1 1/2 cups white chocolate chips, 3.9 ounces microwave popcorn
Instructions
Prepare popcorn as per the instructions on the package, transfer it into a large bowl, and set aside.
Then heat the oil and white chocolate in a microwave-safe bowl for 30 seconds, stir in between, and wait until melted. Coat the popcorn with the white chocolate mixture and stir well.
Add popcorn onto the baking sheet after spraying it with nonstick spray. Add crushed Oreos and white chocolate chips.
Put the mixture in the refrigerator until the chocolate is hardened. Once done, serve.
What do you get?
Calories (335), Protein (4g), Fat (10g), Carbohydrates (38g)
Conclusion
Depending on the ingredients you add, the calories in the popcorn change. The healthiest are plain popcorn with only added salt. It is hard to believe, but popcorn is considered a healthy snack as well as a good choice for a balanced diet. Eating in moderation will help to maintain blood sugar levels, elevate your mood, maintain the immune system and satisfy your hunger requirement. In case you are planning a movie night this weekend, don’t forget to measure how many calories your bowl of popcorn has!
Sources
FAQ.
The healthiest way to cook popcorn is with an air popper. Air popper is an electronic appliance which uses hot air and pops the kernels. There’s no requirement to add oil or butter. Therefore, air popped popcorn are low in calories as well as contain less fat.
Place the popcorn in airtight containers. Use only suitable sized containers that are not too large, because they will stale faster. Or you can pack them in separate bags as well.
Take a heavy bottomed saucepan, add olive or vegetable oil and add ¼ cup of popcorn kernels. Cover the pan and let it cook on medium low heat. Once the popping stops, shake the pan a few times to pop the remaining kernels. If you want flavour, you can add and mix powdered flavours as per your choice, and mix it thoroughly.
Popcorn is made of whole grains. Moreover, they are packed with phenolic acids, vitamins and fibre. These provide many health benefits, and thus are considered as healthy food. Don’t forget that, health benefits of popcorn are only considered as moderate levels of consumption.
He healthy portion sizes of popcorn are around 25 to 30g everyday. Plain popcorn is considered to be healthiest of all and it is a recommended daily consumption intake. These can be enjoyed as snacks or could be a part of the regular maintained diet.
Act II, Cracker Jack, Orville Redenbacher, Karmelkorn, Jiffy Pop are some of the popular popcorn brands around the world.
Butter popcorns are the widely consumed popcorn flavours around the world.
Popcorn contains serotonin, which helps to relax the mood. Considering this feature, the best time to eat popcorn is in the evenings.
A research held at Cologne Institute states that popcorn makes you stick to advertisements that are displayed before a movie. Moreover, these are easy to eat without distracting yourself from the movie.
Barry is a technology enthusiast with a passion for in-depth research on various technological topics. He meticulously gathers comprehensive statistics and facts to assist users. Barry's primary interest lies in understanding the intricacies of software and creating content that highlights its value. When not evaluating applications or programs, Barry enjoys experimenting with new healthy recipes, practicing yoga, meditating, or taking nature walks with his child.
