Popcorn is a popular and delicious snack food that many people enjoy. When air-popped, popcorn is relatively low in calories. However, adding butter or oil significantly increases the calorie content. So how many calories are actually in 2 cups of popcorn popped with butter?
The number of calories in popcorn can vary greatly depending on the preparation method, amount of butter or oil added, and serving size. By looking at the calorie counts of individual ingredients, we can estimate the total calorie content of 2 cups of popcorn made with butter.
Calories in popcorn
Plain air-popped popcorn is low in calories. According to the United States Department of Agriculture (USDA), a standard serving size of 3 cups or about 28 grams of air-popped popcorn has only 93 calories [1].
This means that 1 cup or around 9 grams of plain popcorn has about 31 calories. So for 2 cups of air-popped popcorn, the total calories would be around 62.
Calories in butter
Butter is high in calories and fat. One tablespoon of salted butter contains 102 calories and 11 grams of fat [2].
The amount of butter added to popcorn can vary based on personal preferences. But a typical amount to use for 2 cups of popcorn would be around 1-2 tablespoons.
– 1 tablespoon of butter has 102 calories
– 2 tablespoons of butter has 204 calories
So if using 2 tablespoons of butter for 2 cups of popcorn, the butter contributes approximately 204 additional calories.
Total calories in 2 cups of popcorn with butter
To estimate the total calories in 2 cups of popcorn with butter, we can add up the calories from the popcorn and butter:
– Popcorn (2 cups): 62 calories
– Butter (2 tablespoons): 204 calories
– Total calories: 266
So for 2 cups or around 18 grams of popcorn popped with 2 tablespoons of butter, the estimated total calorie count would be **266 calories**.
This value can vary by plus or minus 50 calories depending on factors like popcorn preparation, type of butter, and exact serving size. But in general, 2 cups of popcorn made with butter contains approximately 250-300 calories.
Calories in different serving sizes
The calorie content changes based on the serving size of popcorn with butter. Here are some estimates for different serving sizes:
– 1 cup popcorn with 1 tbsp butter: Approximately 150 calories
– 2 cups popcorn with 2 tbsp butter: Approximately 266 calories
– 3 cups popcorn with 3 tbsp butter: Approximately 380 calories
– 4 cups popcorn with 4 tbsp butter: Approximately 500 calories
So smaller serving sizes around 1-2 cups contain 150-300 calories, while larger serving sizes of 3-4 cups can range from 380-500 calories when prepared with butter.
Ways to reduce calories in popcorn
If you are looking for ways to cut calories in popcorn, here are some tips:
– Use oil spray instead of butter – Oil spray adds significantly fewer calories than butter.
– Reduce amount of butter – Start with 1 tsp per batch and increase to taste. Even 1 tbsp butter is 100 fewer calories than 2 tbsp per serving.
– Use powdered butter sprinkles – These add buttery flavor with a fraction of the calories as regular butter.
– Flavor with herbs and spices – Options like garlic powder, chili powder, or ranch seasoning add flavor without extra calories.
– Pop your own kernels – This lets you control how much butter and oil is added vs movie theater popcorn.
– Eat plain or just salt popped popcorn – Going without any butter provides the lowest calorie option.
Nutritional profile of popcorn with butter
In addition to calories, popcorn with butter contains some other nutrients:
1 cup of popcorn popped with 1 tbsp butter contains [3]:
– Calories: 150
– Total Fat: 10g
– Saturated Fat: 4g
– Carbohydrates: 16g
– Fiber: 3g
– Protein: 3g
– Sodium: 317mg
2 cups of popcorn popped with 2 tbsp butter contains [3]:
– Calories: 266
– Total Fat: 17g
– Saturated Fat: 8g
– Carbohydrates: 30g
– Fiber: 6g
– Protein: 6g
– Sodium: 634mg
So along with the calories, popcorn with butter also provides some fiber, protein, and micronutrients like vitamin B, iron, magnesium, and zinc [4]. But the extra butter does add a lot of saturated fat and sodium.
Popcorn kernel comparisons
Different types of popcorn kernels can also impact the nutrition counts when popped. Here is a comparison of calorie content of popcorn made from different kernels [5]:
White popcorn kernels:
– 31 calories per cup popped
Yellow popcorn kernels:
– 55 calories per cup popped
Red/blue popcorn kernels:
– 45 calories per cup popped
So white popcorn kernels are the lowest in calories when air-popped. The colorful yellow, red, and blue popcorn varieties have slightly higher calorie counts even without added butter or oil.
Movie theater popcorn vs homemade
Movie theater popcorn tends to be higher in calories than popcorn prepared at home. Here’s a comparison:
2 cups popcorn at movie theater (with butter) [6]:
– Calories: 400-650
– Butter: 3-4 tablespoons
– Portion size: Large bucket
2 cups popcorn homemade (with butter)
– Calories: 266
– Butter: 2 tablespoons
– Portion size: Small bowl
Theater popcorn uses more butter and is served in giant portions that lead to overeating. Homemade popcorn made with moderation can be a healthier option.
Health benefits of popcorn
Despite being high in calories when paired with butter, plain popcorn does have some health benefits. Here are a few [7]:
– High in fiber – Helps regulate digestion and promotes fullness
– Contains polyphenols – Antioxidants that may reduce risk of chronic disease
– Whole grain food – Provides vitamins, minerals, and plant compounds
– Low glycemic index – Won’t spike blood sugar levels as dramatically as many other snacks
When prepared with minimal butter and salt, popcorn can be a healthy addition to your diet in moderation. But the extra butter and calories should be accounted for if you are tracking your diet.
How to make low calorie popcorn
Here are some tips for making popcorn at home with the lowest calorie counts:
1. Use hot air popper – This requires no oil to pop the kernels
2. Pop kernels on stove – Use oil spray or 1 tsp canola oil instead of butter
3. Flavor with spices – Cinnamon, garlic powder, chili powder, etc. add flavor with few calories
4. Drizzle with liquid butter spray – Gives butter taste with way fewer calories and fat
5. Sprinkle nutritional yeast – Savory, cheesy flavor with extra B vitamins
6. Go easy on salt – Limit added salt to keep sodium levels in check
7. Portion into bowls – Avoid overeating from giant bags of popcorn
Sticking with 1-2 cups of air-popped popcorn seasoned with herbs and spices is the lowest calorie way to enjoy this snack. The calories add up quickly once large amounts of butter are added to the popcorn.
Popcorn alternatives
If you are looking for low calorie crunchy snack alternatives to popcorn, consider these options:
– Rice cakes – Around 35 calories per cake, plain or flavored
– Air-popped chips – Brands like Popchips, Veggie Straws, 70 calories per ounce
– Edamame – 160 calories per cup, filled with protein
– Cucumber slices – Around 8 calories per cup
– Celery sticks – 6-10 calories per large stalk
– Kale chips – Around 100 calories per 3 cups
– Apple slices – 50 calories per apple
– Plain Greek yogurt – 100 calories for 6oz serving with protein
Many raw fruits and vegetables can provide crunch and fiber with far fewer calories than a cup of popcorn. Monitor portions to keep calories in check.
Key takeaways
To summarize key points on calories in popcorn with butter:
– Air-popped popcorn is relatively low in calories, with about 60 calories per 2 cups plain
– Each tablespoon of butter added contributes around 100 additional calories
– A typical serving of 2 cups popcorn with 2 tbsp butter contains roughly 266 calories
– Portion size matters – calories add up quickly when eating large popcorn servings
– Popcorn with butter also provides some protein, fiber, and micronutrients
– Homemade popcorn is usually lower in calories than theater popcorn
– Flavoring with herbs instead of butter can reduce calories substantially
So while popcorn on its own is low calorie, the high fat and calorie butter topping significantly increases the total calorie content of this popular snack. Keeping portions around 1-2 cups and minimizing butter are best for keeping calories in a healthy range while still enjoying popcorn’s delicious taste.
References
[1] https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/nutrients
[2] https://fdc.nal.usda.gov/fdc-app.html#/food-details/333217/nutrients
[3] https://www.nutritionix.com/food/popcorn
[4] https://www.healthline.com/nutrition/popcorn-nutrition-and-health
[5] https://www.Poseidonpopcorn.com/blog/the-difference-between-white-and-yellow-popcorn
[6] https://www.medicalnewstoday.com/articles/325728
[7] https://www.webmd.com/diet/health-benefits-popcorn
