Calories in Popcorn

100 g of popcorn has 477 kcal, and 1 microwave bag of popcorn (85 g) has about 405 kcal.

477 kcalper 100 g

405 kcal in 1 regular microwave bag (85 g)

Very high density · 4.8 kcal per g

Protein 8.3g 7% of the calories
Carbs 50.2g 44% of the calories
Fat 24.6g 49% of the calories
Fiber 10.6g

Per 100 g. Figures from USDA FoodData Central. Averages across measured samples; a few percent either way is normal. Updated 2026-10-04.

100 g is about 117 minutes of walking, or 42 minutes of running, for a 70 kg body - context, not a debt to work off.

Popcorn nutrition facts

A dash means nobody measured it - not that there is none of it.

Per serving: 1 regular microwave bag (85 g)
Nutrient	Per 100 g	Per serving
Energy	477kcal	405kcal
Fat	24.6g	20.9g
Saturated Fat	11.9g	10.1g
Unsaturated Fat	16.3g	13.8g
Carbs	50.2g	42.7g
Sugars	2g	1.7g
Fiber	10.6g	9g
Protein	8.3g	7.1g
Salt	2.6g	2.2g
Water	2.4g	2g

Alcohol	0g	0g
Caffeine	0mg	0mg

Monounsaturated	6.8g	5.8g
Polyunsaturated	7.4g	6.3g
Omega-3	0.34g	0.29g
ALA	0.34g	0.29g
DHA	0g	0g
EPA	0g	0g
Omega-6	7.1g	6g
AA	0g	0g
LA	7.1g	6g
Cholesterol	0mg	0mg

Vitamin B1 (Thiamine)	0.073mg	0.062mg
Vitamin B2 (Riboflavin)	0.059mg	0.05mg
Vitamin B3 (Niacin)	1.6mg	1.4mg
Vitamin B6 (Pyridoxine)	0.11mg	0.094mg
Vitamin B12 (Cobalamin)	0µg	0µg
Folate (Vitamin B9)	22µg	18.7µg
Vitamin A	7µg	6µg
Vitamin C	0mg	0mg
Vitamin D	0IU	0IU
Vitamin E	2.1mg	1.8mg
Vitamin K	28.4µg	24.1µg
Choline	15mg	12.8mg

Calcium	6mg	5.1mg
Copper	0.18mg	0.16mg
Iron	2.3mg	1.9mg
Magnesium	102mg	86.7mg
Phosphorus	253mg	215mg
Potassium	232mg	197mg
Selenium	0µg	0µg
Zinc	2.2mg	1.9mg

Beta-carotene	63µg	53.5µg
Lycopene	0µg	0µg
Lutein + zeaxanthin	1024µg	870µg

Read it as an averageIt is what a laboratory measured, averaged over samples - variety, ripeness and cut all move it, and a few percent either way is normal.

What stands out in popcorn

1 regular microwave bag (85 g) is 405 kcal, about 20% of a 2,000 kcal day.

High in fat24.6 g per 100 g (35% of the daily reference)
High in saturated fat11.9 g per 100 g (59% of the daily reference)
High in salt2.6 g per 100 g (43% of the daily reference)
High in vitamin K28.4 µg per 100 g (38% of the daily reference)
High in phosphorus253 mg per 100 g (36% of the daily reference)

Claims follow the EU nutrition claims rules and the "high" warnings the UK/EU front-of-pack labels; the 2,000 kcal day is the reference intake for an average adult.

Calories in different amounts of popcorn

50 g	238 kcal
85 g1 regular microwave bag	405 kcal
100 g	477 kcal
170 g2 servings	811 kcal
200 g	954 kcal

Any amount g 405 kcal

Foods with similar calories

Other published foods within reach of 477 kcal per 100 g, so the number has something to sit against.

Honey 173 kcal less 304kcal / 100 g

Sugar 76 kcal less 401kcal / 100 g

Dark chocolate 73 kcal more 550kcal / 100 g

Milk chocolate 58 kcal more 535kcal / 100 g

Cheddar 69 kcal less 408kcal / 100 g

Bacon 7 kcal more 484kcal / 100 g

Questions about popcorn

1 microwave bag of popcorn (85 g) has 7.1 g of protein, and 100 g has 8.3 g. The macro calculator works out how much protein you need a day.

1 microwave bag of popcorn (85 g) has 9 g of fiber, and 100 g has 10.6 g.

1 microwave bag of popcorn (85 g) has 1.7 g of sugar, and 100 g has 2 g.

It depends on the size: small portion (15 g) about 72 kcal; portion (40 g) about 191 kcal; large portion (90 g) about 429 kcal.

Yes. 100 g of popcorn has 11.9 g of saturated fat, above the 5 g at which food labels mark saturated fat as high.

Yes. 100 g of popcorn has 2.6 g of salt, above the 1.5 g at which food labels mark salt as high.

Yes. 100 g of popcorn has 10.6 g of fiber; a food counts as high in fiber from 6 g.

It can be part of a diet that loses weight: what counts is the total calories you eat in a day, not any single food. 1 microwave bag of popcorn (85 g) has about 405 kcal. The calorie calculator works out how many you need.

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