Quick Answer
1 cup of unpopped popcorn kernels contains about 500-600 calories. The exact calorie count depends on the popcorn variety and brand. Plain, air-popped popcorn without any oil or butter has around 500 calories per cup. Pre-packaged microwave popcorn tends to have slightly more calories, around 550-600 per cup unpopped.
Calories in Different Types of Unpopped Popcorn
The number of calories in unpopped popcorn can vary depending on the type:
Plain Popcorn
Plain, air-popped popcorn without any added fat or flavorings contains about 500 calories per cup of kernels. This equals around 1,600 calories per 100 grams.
So if you measured out 1 cup of plain popcorn kernels and air-popped them, the finished popped popcorn would have 500 calories, since none is lost in cooking.
Microwave Popcorn
Pre-packaged microwave popcorn tends to have slightly more calories than plain popcorn. This is because it often contains some type of oil and/or flavorings.
On average, a cup of unpopped microwave popcorn kernels contains around 550-600 calories. For example:
- Orville Redenbacher’s SmartPop! Unpopped Popcorn (1 cup) – 550 calories
- Pop Secret Unpopped Popcorn (1 cup) – 580 calories
- Act II Unpopped Popcorn (1 cup) – 600 calories
So microwave popcorn may have 50-100 more calories per cup compared to plain air-popped corn.
Popcorn for Popping
Some popcorn labeled specifically for stove-top popping or air-poppers may also have added oils or flavor coatings. This can increase the calories to around 600 per cup of kernels.
For example:
- Amish Country Popcorn (1 cup unpopped) – 600 calories
- Bob’s Red Mill Popcorn (1 cup unpopped) – 580 calories
So popcorn made to be pre-flavored or easier to pop may have 100 or so more calories than plain popcorn kernels you pop yourself.
High-Fiber Popcorn
Some popcorn varieties have extra fiber. This slightly increases the calories.
For example, one cup of unpopped high-fiber popcorn like Bob’s Red Mill High Fiber Popcorn has around 600 calories.
The extra fiber increases the calorie density a bit compared to regular popcorn. But this small difference gets minimized once you factor in any toppings.
Organic Popcorn
Organic, non-GMO popcorn tends to be very similar in calories to regular popcorn. There is little difference in the calorie counts between organic and non-organic varieties.
For example, Newman’s Own Organic Unpopped Popcorn has 590 calories per cup. This is very close to the 600 calories in a cup of non-organic Act II brand popcorn.
So organic popcorn has around the same calories – about 500-600 per cup of unpopped kernels.
Calories Difference After Popping
Importantly, the calories are the same whether the popcorn is popped or unpopped.
Popcorn kernels expand greatly in size after popping. But the overall number of calories remains the same.
This table compares the calories before and after popping for two types:
| Type | Calories (unpopped 1 cup) | Calories (popped 1 cup) |
|---|---|---|
| Plain air-popped | 500 | 500 |
| Microwave popcorn | 600 | 600 |
As you can see, the calories remain the same pre- and post-popping. All that changes is the volume or cup measurement.
This means you can use the calories for unpopped popcorn to estimate the calories in any popcorn variety, whether it’s popped or not.
Factors Affecting Calories
A few things impact the calories in popcorn:
1. Added Fats and Oils
Any fats or oils added to the popcorn can significantly increase the calories.
For example:
- 1 tablespoon butter – 100 calories
- 1 tablespoon olive oil – 120 calories
- 1 tablespoon coconut oil – 130 calories
So pouring on butter or oil can add 100 or more extra calories per tablespoon.
2. Flavorings
The flavor coating on microwave popcorn or flavor powders added to homemade popcorn also increase the calories.
For example:
- 1 tablespoon ranch seasoning – 45 calories
- 1 ounce cheese powder – 95 calories
The calories quickly add up if you add multiple flavorings like cheese and caramel or ranch seasoning.
3. Sweeteners
Any sugars or sweeteners drizzled over popcorn can skyrocket the calorie counts.
For example:
- 1 tablespoon honey – 60 calories
- 1 tablespoon maple syrup – 60 calories
- 1 tablespoon agave syrup – 60 calories
Just a small amount of sweetener doubles the calories compared to plain popcorn.
Calorie Chart
Here is a calorie chart for different popcorn varieties, both unpopped and popped:
| Type of Popcorn | Calories (per 1 cup unpopped) | Calories (per 1 cup popped) |
|---|---|---|
| Plain, air-popped | 500 | 500 |
| Microwave popcorn | 550-600 | 550-600 |
| Popcorn for stove-top popping | 600 | 600 |
| High-fiber popcorn | 600 | 600 |
| Organic popcorn | 590 | 590 |
As shown, most popcorn has 500-600 calories per cup before and after popping. Microwave popcorn is on the higher end while plain air-popped is lower in calories.
Calories in Popcorn Toppings
The toppings and flavorings you add to popcorn greatly impact the overall calories.
Here are the calories in common popcorn toppings per tablespoon:
| Topping | Calories |
|---|---|
| Butter | 100 |
| Olive oil | 120 |
| Coconut oil | 130 |
| Grated parmesan cheese | 60 |
| Ranch seasoning | 45 |
| Nacho cheese powder | 25 |
| Maple syrup | 60 |
| Honey | 60 |
| Agave nectar | 60 |
Drizzling on any type of oil, butter, or sweetener can add 100-130 extra calories per tablespoon. Meanwhile, a tablespoon of Parmesan or seasoning adds around 25-60 calories.
So the toppings you choose make a big impact on the total popcorn calories.
Low-Calorie Topping Ideas
To keep popcorn light, opt for these low-calorie flavor ideas:
- Sprinkle on chili powder, garlic powder, onion powder, paprika, crushed red pepper, or seasoning blends
- Grate Parmesan lightly over the top
- Drizzle 1 teaspoon olive oil and add a pinch of salt
- Mist with 1 teaspoon of vinegar or lemon juice and some black pepper
- Sprinkle nutritional yeast over popcorn to get a cheesy flavor
These toppings add lots of flavor for less than 25-50 calories per serving.
Healthiest Ways to Prepare Popcorn
To make low-calorie popcorn at home:
Stovetop
– Use 1/4 cup popcorn kernels to make 6-8 cups popped corn
– Pop in a pot with 1 tsp oil over medium heat
– Flavor as desired with herbs, spices, etc.
Air Popper
– Use 1/4 cup kernels to make 6-8 cups popcorn
– Pop corn in an air popper with no oil
– Mist with cooking spray or drizzle 1 tsp oil to help flavors stick
Oven
– Spread 1/4 cup kernels on a baking sheet in a single layer
– Spritz with cooking spray if desired
– Cook at 400°F, shaking every 2 minutes, until all kernels pop
These methods all create light, air-popped popcorn with the lowest calories. Avoid pre-packaged microwave bags, which have extra oil and calories.
Nutrition Facts
Here are the nutrition facts for 6 cups (about 1 1/2 ounces unpopped) of plain air-popped popcorn made from 1/4 cup kernels:
| Amount | Calories |
|---|---|
| 94 grams (6 cups popped) | 246 |
| Macronutrients | Amount |
| Carbohydrates | 51 g |
| Fiber | 15 g |
| Protein | 10 g |
| Total Fat | 1 g |
| Saturated | 0 g |
| Sodium | 53 mg |
Air-popped popcorn without anything on it is low in calories, high in fiber, and fat-free. It gets most of its calories from carbohydrates.
Health Benefits
Plain, air-popped popcorn offers some benefits:
- High in Fiber – Popcorn provides a good amount of fiber with around 4 grams per cup popped. The fiber comes from the hulls/outer coating of the kernels.
- Whole Grain – Popcorn counts as a whole grain food. Whole grains provide important nutrients and can help reduce risk of heart disease, stroke, obesity, and type 2 diabetes.
- Low in Fat – Plain popcorn is very low in fat with only 0.3 grams per cup when air-popped. This makes it a smart snack for weight management.
- Gluten-Free – Popcorn does not contain any gluten, making it safe for people with celiac disease or gluten intolerance.
In moderation, popcorn can be part of a healthy diet. It provides filling fiber and nutrients.
Risks and Precautions
Popcorn is healthy when prepared with minimal or no fat and toppings. But it becomes a high-calorie, high-fat food if loaded up with unhealthy toppings and large portion sizes.
Potential downsides to watch out for include:
- High calories from oils, butter, flavorings
- High sodium from flavorings, microwave popcorn
- Trans fats in microwave popcorn bags
- Acrylamide formation from overcooking
- Fiber can cause digestive issues if eaten in excess
- Choking risk, especially for children and loose teeth
- May trigger migraines in susceptible people
As long as you control portions and toppings, air-popped popcorn can be a healthy snack option. But heavily topped microwave popcorn or popcorn drowned in butter provide mostly empty calories.
Popcorn Alternatives
Those looking for lower-calorie crunchy snacks than popcorn can try these options:
- Rice cakes or rice crackers
- Whole grain cereal/granola
- Baked whole grain pita chips
- Edamame
- Roasted chickpeas
- Air-fried/baked veggie chips
- Fresh vegetables like carrots and snap peas
Depending on toppings, these provide 100 or less calories per serving. They give a nice crunch without the high calories of oiled popcorn.
Frequently Asked Questions
Here are answers to some common questions about popcorn nutrition:
Is popcorn healthy?
Plain air-popped popcorn can be a healthy snack in moderation. It contains fiber, whole grains, and minimal fat and calories. But microwave popcorn and heavily topped popcorn should be limited due to high fat, calories, and sodium.
Is popcorn good for weight loss?
Lightly topped, air-popped popcorn can fit into a weight loss diet. It provides satiating volume and fiber for few calories. But oily, heavily topped popcorn undermines weight loss due to excess calories.
Does popcorn have gluten?
Plain popcorn does not contain gluten. However, some flavored microwave popcorns may have gluten from flavorings. Check labels to verify gluten-free status if following a gluten-free diet.
Is popcorn bad for cholesterol?
Plain air-popped popcorn will not raise cholesterol or heart disease risk. However, popcorn cooked in lots of oil and/or soaked in butter can be high in saturated fat, which raises cholesterol. Enjoy plain popcorn or use healthy fats like olive oil sparingly.
Does popcorn cause digestive issues?
The high fiber content of popcorn may cause gas, bloating, and other digestive discomfort in those not used to high-fiber diets. Drink plenty of fluids and gradually increase popcorn portions to allow your body to adjust.
The Bottom Line
One cup of unpopped popcorn kernels contains around 500-600 calories, whether it is popped or not. The exact number varies slightly depending on the preparation method, any oils/flavorings, and popcorn type. But plain, air-popped popcorn generally has around 500 calories per cup unpopped, or 100 calories per cup after popping. Heaping on fatty, sugary toppings can turn popcorn from a healthy snack into an unhealthy indulgence. To keep calories under control, air pop your own corn and use herbs/spices rather than oils, butter, and sugars for flavor. Overall, popcorn can be part of a healthy diet in moderation when prepared mindfully.