Foods

Popcorn (air-popped) Calories and Macros — Nutrition Facts per 3 cups (24g)

Popcorn (air-popped): 116 cal, 2.4g protein, 14.7g carbs, 5.6g fat per 3 cups (24g). Full nutrition breakdown, how popcorn (air-popped) fits common goals, and the fastest way to track it.

By Bento Bunny Team

A serving of popcorn (air-popped) — 3 cups (24g) — comes to 116 calories, with 2.4g of protein, 14.7g of carbs, and 5.6g of fat. Below is the complete USDA-sourced breakdown, plus how those numbers play with typical calorie and macro targets.

Popcorn (air-popped) nutrition facts

NutrientPer 3 cups (24g)% Daily Value*
Calories116 kcal6%
Protein2.4 g5%
Carbohydrates14.7 g5%
Fat5.6 g7%
Saturated fat0.7 g3%
Fiber2.7 g10%
Sugar0.2 g—
Sodium148 mg6%
Cholesterol0 mg0%
Potassium62 mg1%
Calcium1 mg0%
Iron0.6 mg3%
Vitamin C0 mg0%

*Percent Daily Values are based on a 2,000-calorie diet. Source: USDA FoodData Central.

Plain popcorn is one of the lighter snacks by volume. Movie-theater and heavily buttered popcorn is a completely different food and can be several times the calories.

How does popcorn (air-popped) fit your goals?

Popcorn (air-popped) delivers a balanced macro profile (2.4g protein / 14.7g carbs / 5.6g fat per 3 cups (24g)), which makes it easy to fit into almost any tracking plan. Foods like this are particularly useful as base ingredients in meal prep, because they don't lock you into a specific macro split — you can pair them with whatever your daily target needs more of.

Diet-wise, popcorn (air-popped) fits low-carb eating patterns.

Micronutrients worth noting

Beyond the macros, popcorn (air-popped) pulls real weight on fiber (10% DV) per 3 cups (24g) — the kind of micronutrient density that calorie counts alone don't show.

How popcorn (air-popped) compares to other snacks

Food (per 100g)CaloriesProteinCarbsFat
Popcorn (air-popped)48210.2g61.2g23.3g
Granola Bar47110.1g64.4g19.8g
Crackers5106.6g61.3g26.4g
Tortilla Chips4976.6g67.4g22.3g

The fastest way to log popcorn (air-popped)

You could search a food database for "popcorn (air-popped)", scroll past a dozen near-duplicates, and guess at the serving size — or you could take one photo. Bento Bunny's AI photo tracking identifies popcorn (air-popped), estimates the portion, and files the macros into your day in a couple of seconds, with the AI running on-device on iOS 26+.

Related foods

Browse all snacks in the food database.

Popcorn (air-popped) calories by serving size

ServingCaloriesProteinCarbsFat
3 cups (24g)1162.4g14.7g5.6g
1 oz (28g)1352.9g17.1g6.5g
100g48210.2g61.2g23.3g

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Frequently Asked Questions

How many calories are in 3 cups (24g) of popcorn (air-popped)?
Popcorn (air-popped) contains 116 calories per 3 cups (24g), made up of 2.4g of protein, 14.7g of carbohydrates, and 5.6g of fat.
How many calories are in 100g of popcorn (air-popped)?
Per 100g, popcorn (air-popped) comes to 482 calories, with 10.2g of protein, 61.2g of carbs, and 23.3g of fat (USDA FoodData Central).
How much protein is in popcorn (air-popped)?
A 3 cups (24g) serving of popcorn (air-popped) provides 2.4g of protein, which is roughly 5% of the FDA daily value of 50g.
Can I eat popcorn (air-popped) every day?
Yes. Popcorn (air-popped) has a balanced macro profile and no nutrient that becomes problematic in normal serving sizes. Daily inclusion is fine as long as it fits within your overall calorie and macro targets.
What's the easiest way to track popcorn (air-popped)?
Photo-based logging is the fastest path — apps like Bento Bunny identify popcorn (air-popped) and estimate portion size from a single picture, removing the need to search a database or weigh every serving.