Microwave popcorn is generally considered safe for consumption, especially when it does not contain excessive butter, seasonings, or other additives. However, in some cases, butter-flavored microwave popcorn may cause damage to the lungs if large quantities are inhaled over time. Studies show that “popcorn lung” is preventable, however, if consumers allow the bag to fully cool before opening, inhaling, and consuming.
Popcorn Nutrition Facts and Health Benefits
Malia Frey is a weight loss expert, certified health coach, weight management specialist, personal trainer, and fitness nutrition specialist.
Updated on August 05, 2022
Medically reviewed
Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more.
Jonathan Valdez, RDN, CDCES, CPT is a New York City-based telehealth registered dietitian nutritionist and nutrition communications expert.
Verywell / Alexander Shytsman
Table of Contents
Table of Contents
If you love popcorn, you’ll be pleased to know that it offers many surprising nutritional benefits. While low in calories, it’s rich in antioxidants and delivers a healthy dose of fiber to aid in digestion and heart health.
Popcorn is a tasty snack that can be eaten as part of a nutritional diet. It’s easy to make at home on the stovetop, air-popping machine, or microwave. Keep reading to learn more about popcorn nutrition facts and benefits.
Popcorn Nutrition Facts
The following nutrition information is provided by the U.S. Department of Agriculture for three cups of popcorn (24g) air-popped without added butter, salt, or oil.
Carbs
The recommended dietary allowance (RDA) for carbohydrates from the U.S. Department of Agriculture’s Dietary Guidelines for Americans is 130 grams per day for adults and children aged 12 months and up. A single 3-cup serving of popcorn provides nearly 19 grams of carbohydrates and 15 grams of net carbs.
The dietary fiber in popcorn comes from the indigestible carbohydrates that pass through the digestive tract. A 3-cup serving provides an average of about 10% of your daily fiber needs.
As a reference, adult women need 25 to 28 grams of fiber per day, and adult men need 31 to34 grams per day. Older adults need slightly less; women over 50 should get around 22 grams daily, and men over 50 should aim for 28 grams. Children need anywhere from 14 to 31 grams.
Fats
If air-popped, popcorn delivers only trace amounts of fat. Most are monounsaturated and polyunsaturated fats, as opposed to saturated fats.
Many people wrongly assume that plain microwave popcorn is pretty much the same as air-popped popcorn. The problem is that most microwave popcorn brands use hydrogenated or partially-hydrogenated oils that contain harmful trans fats. These are the fats that contribute to heart attacks, stroke, and other serious diseases.
Nutrition Information for Toppings
In the end, any type of fat used to pop or top popcorn will add to its overall fat content.
- Popcorn popped in oil provides 164 calories and 9 grams of fat per 3-cup serving.
- Butter topping adds another 100 calories, 11 grams of fat, 7 grams of saturated fat, and 90 milligrams of sodium per tablespoon.
- Grated parmesan adds another 20 calories, 2 grams of protein, 1 gram of fat, and 46 milligrams of sodium per tablespoon.
The average small order (88g) of movie theater popcorn without added butter still delivers around 531 calories, 43 grams of fat, 25 grams of saturated fat, 671 milligrams of sodium, and 35 grams of carbohydrate. This could be because most movie theaters season their popcorn with an artificial buttery seasoning salt called Flavacol.
Protein
A 3-cup serving of popcorn delivers 3 grams of protein, a relatively modest amount that rivals one cup of cooked broccoli. An average sedentary man needs around 56 grams of protein per day, while a sedentary woman would need roughly 46 grams per day.
Vitamins and Minerals
Most people don’t think of popcorn as a nutrient-dense food, but it offers an impressive amount of essential vitamins and minerals. Based on the reference dietary intake (RDI) issued by the Food and Drug Administration (FDA), a single 3-cup serving of air-popped popcorn delivers:
- Iron: 4.2% of the RDI
- Copper: 7% of the RDI
- Magnesium: 8% of the RDI
- Phosphorus: 7% of the RDI
- Potassium: 2% of the RDI
- Vitamin B1 (thiamin): 2% of the RDI
- Vitamin B3 (niacin): 3% of the RDI
- Vitamin B6 (pyridoxine): 2% of the RDI
- Zinc: 7% of the RDI
Calories
Three cups of popcorn (24g) air-popped without added butter, salt, or oil contains 93 calories. About 77% of popcorn calories come from carbs, 13% from protein, and 10% from fat.
Health Benefits
Most of us think of popcorn more as a snack food than health food. But popcorn can actually deliver significant health benefits, aiding in weight loss, improving digestion, and reducing the risk of heart disease, diabetes, and maybe even cancer.
May Help Balance Weight
Air-popped popcorn fills you up faster and takes longer to eat than other snacks. A study published in Nutrition Journal in 2012 reported that, among 35 normal-weight adults, popcorn was far more satiating than potato chips.
In comparing popcorn and chips, the study participants reported that 15 calories of popcorn were just as filling as 150 calories of potato chips. Replacing chips with popcorn once in a while could help you maintain a balanced weight.
May Improve Digestion
Most of the fiber in popcorn is insoluble, the type that helps keep you regular. Rather than drawing water from the intestines, this kind of fiber builds bulk in stool and speeds the transit time through the intestines. It works much in the same way as psyllium husk, providing gentle relief of constipation while reducing the risk of hemorrhoids and gut infections.
The fiber in 3 cups of popcorn is on par with 1 cup of cooked brown rice or oatmeal. While this shouldn’t suggest that popcorn is a reasonable substitute for nutrient-packed whole grains, it does illustrate popcorn’s value in maintaining a healthy balanced diet and good digestion.
We’ve tried, tested, and reviewed the best fiber supplements. If you’re in the market for a fiber supplement, explore which option may be best for you. You also should discuss the supplements with a healthcare provider.
May Ward Off Disease
Popcorn is one of the better sources of a type of polyphenols, antioxidants linked to numerous health benefits. By eliminating free radicals, polyphenols can reduce vascular inflammation, improving blood circulation and lowering blood pressure. This, in turn, reduces the risk of atherosclerosis (hardening of the arteries) and cardiovascular disease.
Natural polyphenols, which include flavonoids, phenolic acids, lignans, and stilbenes, are also linked to a reduction in the risk of certain cancers. A 2016 review of studies suggested that flavonoids and isoflavones—both of which are polyphenols—may offer some breast and prostate cancer protection.
Prevents Diverticulitis
By increasing your intake of insoluble fibers through popcorn and other whole grains, you will be more likely to maintain normal bowel movements and reduce stress on the intestines. It is also believed that the polyphenols found in fiber-rich foods like popcorn may help reduce the inflammation that can trigger a diverticular attack.
Diverticulitis is an infection or inflammation of the digestive tract that causes the abnormal formation of pouches in the intestines. In the past, doctors would warn patients with diverticulitis off seeds, nuts, and popcorn, fearing that the kernels could get lodged in the intestines and trigger an inflammatory attack. Today, there is little evidence that any of these foods cause diverticulitis.
Allergies
Corn allergies, in general, are uncommon. While they may affect people with an allergy to rice, wheat, rye, or soy, scientists have been unable to establish the exact mechanism of cross-reactivity. People allergic to corn may also be cross-reactive to certain tree pollens and grasses.
Symptoms, if any, tend to appear within two hours of eating a corn product and may include rash, hives, nausea, diarrhea, swelling of the lips, and a tingling sensation in the mouth. The reaction may be severe on rare occasions, leading to a potentially life-threatening condition known as anaphylaxis.
There are no known drug interactions with popcorn.
Call 911 or seek emergency care if you develop shortness of breath, wheezing, rapid heart rate, lightheadedness, or swelling of the face, tongue, or throat after eating popcorn.
Adverse Effects
Generally, most people can eat air-popped popcorn without any problems or side effects. Due to the increased fiber intake, some people may experience bloating, gas, and loose stools. Any adverse effects are more likely from any trans fats added to popcorn or the chemicals used to flavor the kernels rather than the popcorn itself.
Some experts have expressed concerns about a substance known as perfluorooctanoic acid (PFOA), which lines the bags of most microwave popcorn bags. PFOA is the same substance used for coating many non-stick pans. However, the FDA has determined that the amount used in microwave bags is safe.
Given that PFOA levels tend to accumulate in the body over time, further research may still be needed to evaluate the long-term risks of PFOA in frequent microwave popcorn eaters.
Varieties
There are many varieties of popcorn, from pre-popped to whole kernel popping corn and microwave popcorn. You can find whole kernel popcorn in a range of colors, such as red kernels, and varieties as well.
Pre-popped popcorn is on store shelves in many flavors such as caramel, cheese, butter, herb, and more. You can easily add these toppings to popcorn you pop at home as well.
How to Prepare
If you want to make your popcorn from whole kernels you can, air pop it at home or on the stove top using a bit of oil. You can then sprinkle it with seasonings like nutritional yeast, spices, herbs, parmesan cheese, or a small dash of sea salt.
You can also microwave your own popcorn at home without a bag. Simply put a few tablespoons of kernels in a microwave-safe bowl, cover it, and place in the microwave for 2 to 4 minutes until the popping has slowed to one pop per second. You can also make your own popcorn on the stove in a pot with a tight-fitting lid.
Frequently Asked Questions
Is popcorn good for weight loss?
Popcorn is low in calories and makes a great snack addition to a healthy weight loss plan. Because popcorn is also a great source of dietary fiber, it can also help keep you satisfied and fuller longer in between meals.
How many calories are in homemade popcorn?
If you make your own popcorn at home, a 1-cup serving of air-popped popcorn contains around 31 calories. If you add butter, salt, or other flavorings, the calorie count may increase slightly.
Is microwave popcorn dangerous for consumption?
Microwave popcorn is generally considered safe for consumption, especially when it does not contain excessive butter, seasonings, or other additives. However, in some cases, butter-flavored microwave popcorn may cause damage to the lungs if large quantities are inhaled over time. Studies show that “popcorn lung” is preventable, however, if consumers allow the bag to fully cool before opening, inhaling, and consuming.
26 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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- U.S. Department of Agriculture. FoodData Central. Snacks, popcorn, air-popped.
- U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2020–2025 Dietary Guidelines for Americans. Ninth Edition.
- Centers for Disease Control and Prevention. Carb choices.
- Ganguly R, Pierce GN. Trans fat involvement in cardiovascular disease. Mol Nutr Food Res. 2012;56(7):1090-1096. doi:10.1002/mnfr.201100700
- U.S. Department of Agriculture. FoodData Central. Popcorn, popped in oil, unbuttered.
- U.S. Department of Agriculture. FoodData Central. Butter.
- U.S. Department of Agriculture. FoodData Central. Grated Parmesan.
- U.S. Department of Agriculture. FoodData Central. Popcorn, movie theater, unbuttered.
- National Institutes of Health. Nutrient Recommendations: Dietary Reference Intakes (DRI).
- U.S. Food & Drug Administration. Daily Value on the New Nutrition and Supplement Facts Labels.
- Nguyen V, Cooper L, Lowndes J, et al. Popcorn is more satiating than potato chips in normal-weight adults. Nutr J. 2012;11(1):71. doi:10.1186/1475-2891-11-71
- Anderson JW, Baird P, Davis RH, et al. Health benefits of dietary fiber. Nutr Rev. 2009;67(4):188-205. doi:10.1111/j.1753-4887.2009.00189.x
- Coco MG, Vinson JA. Analysis of popcorn (Zea mays L. var. everta) for antioxidant capacity and total phenolic content. Antioxidants (Basel). 2019;8(1). doi:10.3390/antiox8010022
- Cheng Y-C, Sheen J-M, Hu WL, Hung Y-C. Polyphenols and oxidative stress in atherosclerosis-related ischemic heart disease and stroke. Oxid Med Cell Longev. 2017;2017:8526438. doi:10.1155/2017/8526438
- Zhou Y, Zheng J, Li Y, et al. Natural polyphenols for prevention and treatment of cancer. Nutrients. 2016;8(8) doi:10.3390/nu8080515
- Gao X, Liu J, Li L, Liu W, Sun M. A brief review of nutraceutical ingredients in gastrointestinal disorders: Evidence and suggestions. Int J Mol Sci. 2020;21(5). doi:10.3390/ijms21051822
- Cleveland Clinic. Diverticular disease: Greatest myths and facts.
- Food Intolerance Institute. Corn allergy.
- Sung S-Y, Lee W-Y, Yong SJ, et al. A case of occupational rhinitis induced by maize pollen exposure in a farmer: detection of ige-binding components. Allergy Asthma Immunol Res. 2012;4(1):49-51.
- Skypala IJ. Food-induced anaphylaxis: Role of hidden allergens and cofactors. Front Immunol. 2019;10:673. doi:10.3389/fimmu.2019.00673
- Rohr MW, Narasimhulu CA, Rudeski-Rohr TA, Parthasarathy S. Negative effects of a high-fat diet on intestinal permeability: A review. Adv Nutr. 2019:nmz061. doi:10.1093/advances/nmz061
- American Cancer Society. Teflon and perfluorooctanoic acid (PFOA).
- U.S. Food and Drug Administration. Authorized uses of PFAS in food contact applications.
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- Egilman DS, Schilling JH. Bronchiolitis obliterans and consumer exposure to butter-flavored microwave popcorn: a case series. Int J Occup Environ Health. 2012;18(1):29-42. doi:10.1179/1077352512Z.0000000005
Additional Reading
- American Chemical Society (ACS). Popcorn: The snack with even higher antioxidants levels than fruits and vegetables. ACS Meeting; San Diego, California; March 25, 2012.
- U.S. Department of Agriculture. Agricultural Research Service. Is popcorn a healthy snack? It can be!
By Malia Frey, M.A., ACE-CHC, CPT
Malia Frey is a weight loss expert, certified health coach, weight management specialist, personal trainer, and fitness nutrition specialist.
Movie Theater Popcorn Nutrition Facts: Calories, Carbs and More
Popcorn and movies undoubtedly go together. But if you’re counting calories or carbs, or just aiming to make healthier choices, movie theater popcorn is probably something you want to eat in moderation.
Tip
If you’re concerned about the calories in movie theater popcorn, try air-popped popcorn instead.
Movie Theater Popcorn Nutrition
According to AMC Theatres, a medium-sized movie theater popcorn without butter will give you:
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Movie Theater Popcorn Calories and Macros
If you’re wondering how many calories are in movie theater popcorn, the answer depends on the theater you go to and the size of your order. A medium-sized popcorn from AMC movie theater holds 7 cups of popcorn and has about 600 calories.
The calories in movie theater popcorn can vary quite a bit, though. Butter-free popcorn from AMC ranges from 300 calories for a small order to 1,090 calories for a refillable tub, per AMC Theatres.
The carbs in movie theater popcorn also vary. You can get anywhere between 41 and 148 grams of carbs from movie theater popcorn.
Because AMC popcorn is popped in canola oil, it’s usually high in fat, even if you skip the butter. You’ll get anywhere between 13 grams of fat (in a small) and 48 grams of fat in a refillable tub.
Movie theater popcorn also has some protein. In a small, you’ll get 7 grams of protein, while a refillable tub has 25 grams.
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Calories in Movie Theater Popcorn With Butter
Adding butter to movie theater popcorn also adds calories and fat. Not to mention, butter is usually dispensed through a button-operated machine, so it can be easy to lose track of how much you’re using. One tablespoon of movie theater butter has 130 calories and 14 grams of fat (of which nine grams are saturated fat), according to Cinemark.
Nutritious Movie Snack Ideas
If you can’t enjoy your movie without a snack in hand, you also have the option to meal prep your own snacks to keep the carbs and calories low.
You can also air-pop your own popcorn. With only 31 calories per cup, air-popped popcorn will give you the same satisfying crunch for a fraction of the calories, according to MyFoodData.
If you like pairing your movie theater popcorn with something sweet, make your own trail mix. Combine air-popped popcorn, unsalted nuts and dried fruit for flavorful variety. This combination of protein, carbs and fats will fill you up without derailing your healthy-eating streak.
But if bringing your own snack isn’t an option, choose the healthiest snack at the theater: A small order of unbuttered, unsalted popcorn. Plus, you’ll get four grams of filling fiber!
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