Calories in Popcorn: Air-Popped, Microwave and Movie Theater
How many calories are in popcorn – air-popped, oil-popped, microwave and movie theater, per cup and per bag – plus fiber, butter and microwave bags.
Popcorn is the classic movie snack, and it can be either one of the lightest snacks you can eat or one of the heaviest. It all depends on how it’s popped and what’s poured on top. So how many calories does popcorn have?
The short answer: a cup of air-popped popcorn has about 31 calories, so 3 cups have under 100. Oil-popped popcorn has about 55 calories per cup. A bag of butter microwave popcorn has 400–550 calories, and a medium movie theater popcorn can have 600–1,000 or more. Plain popcorn is a whole grain with lots of fiber.
Calories in popcorn by type
Values for air-popped and oil-popped popcorn are from the US Department of Agriculture (USDA FoodData Central):
| Popcorn | Portion | Calories |
|---|---|---|
| Air-popped, plain | 1 cup (8 g) | 31 kcal |
| Air-popped, plain | 3 cups | 93 kcal |
| Oil-popped, salted | 1 cup (11 g) | 55 kcal |
| Popcorn with butter | 1 cup | about 70–100 kcal |
| Kettle corn | 1 cup | about 50–60 kcal |
| Caramel corn | 1 cup | about 140–160 kcal |
| Microwave, butter, full bag | about 90 g | about 400–550 kcal |
| Microwave, light, full bag | about 75 g | about 250–350 kcal |
Tip: a typical serving of popcorn is 3 cups popped. Air-popped, that’s a big bowl for under 100 calories.
Calories in movie theater popcorn
| Size | Without butter topping | With butter topping |
|---|---|---|
| Small | about 300–600 kcal | about 400–700 kcal |
| Medium | about 600–1,000 kcal | about 700–1,200 kcal |
| Large | about 900–1,200 kcal | about 1,100–1,500 kcal |
Movie theater popcorn is popped in lots of oil (often coconut oil), heavily salted, and the “butter” topping is usually flavored oil. A large tub can have more calories than a whole day’s lunch and dinner combined.
Popcorn nutrition facts
| Nutrient | Air‑popped, 3 cups (24 g) | Oil-popped, 3 cups (33 g) |
|---|---|---|
| Calories | 93 kcal | 165 kcal |
| Carbohydrates | 18.7 g | 18.9 g |
| Fiber | 3.5 g | 3.3 g |
| Protein | 3.1 g | 3.0 g |
| Fat | 1.1 g | 9.3 g |
| Sodium | 2 mg | 292 mg |
Plain popcorn is 100% whole grain. Three cups give you about 3.5 g of fiber – more than a slice of whole wheat bread – and some polyphenols, plant compounds that work as antioxidants. The fat, salt and calories come from oil, butter and toppings.
What’s in microwave popcorn?
Microwave popcorn is convenient, but the ingredient list is often longer than you’d think:
- Palm oil or other fats – often several grams of saturated fat per serving. Read about palm oil.
- A lot of salt – some bags have half a day’s sodium.
- Artificial butter flavor and colorings.
- Sometimes preservatives like TBHQ.
Compare brands: the best microwave popcorns have just corn, a little oil and salt. Or make your own: put plain kernels in a paper bag or a covered bowl and microwave them – no oil needed.
Is popcorn good for weight loss?
Air-popped popcorn is one of the best snacks for weight loss. It’s high in volume, has fiber and you eat it slowly, so it fills you up for very few calories.
How to keep it light:
- Air-pop it or use a teaspoon of oil in a pot.
- Season with spices – paprika, cinnamon, garlic powder or a little parmesan – instead of butter.
- Measure the portion: 3–4 cups in a bowl, not the whole bag.
- At the movies, choose a small and skip the butter topping.
Remember that you lose weight only when you eat fewer calories than you burn. Read more about the calorie deficit and find your number with our calorie calculator. For more ideas, see our list of low calorie snacks.
Compare microwave popcorn in seconds. With NutriSmart, you scan the barcode or photograph the label, and the app shows you the palm oil, additives and salt, the risks of each one and a health score out of 100. At home, snap a photo of what you eat, and the app counts the calories for you.Get the app free
You can also read how many calories are in french fries and our guide to the healthiest chips.
The bottom line
A cup of air-popped popcorn has about 31 calories, so 3 cups have under 100. Oil-popped popcorn has about 55 calories per cup, a bag of butter microwave popcorn 400–550 and a medium movie theater popcorn 600–1,000 or more. Plain popcorn is a whole-grain, high-fiber snack – keep it light by air-popping it, seasoning with spices and measuring the portion.
FAQ
How many calories are in a cup of popcorn?
About 31 calories for a cup of air-popped popcorn and about 55 for oil-popped. With butter, it's 70–100 calories per cup.
How many calories are in a bag of microwave popcorn?
A full bag of regular butter microwave popcorn has about 400–550 calories. Light versions have about 250–350. Check the label – a bag usually counts as 2–3 servings.
How many calories are in movie theater popcorn?
A medium movie theater popcorn has about 600–1,000 calories without butter topping, and over 1,000 with it. A small has about 300–600.
Is popcorn good for weight loss?
Air-popped popcorn is one of the best snacks for weight loss: 3 cups have under 100 calories and almost 4 g of fiber. It's the butter, oil, sugar and big tubs that make it fattening.
Is popcorn a whole grain?
Yes. Popcorn is 100% whole grain corn, with fiber and some antioxidants. Three cups count as a full serving of whole grains.
Is microwave popcorn bad for you?
It depends on the brand. Many contain palm oil, a lot of salt, artificial butter flavor and sometimes preservatives like TBHQ. Plain kernels popped in a pot or air popper are the healthiest choice.
