What does 100 calories of popcorn (air-popped) look like?

100 calories =3¼ cups26 g · 0.9 oz

Medium calorie density3.87 kcal/g

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Each 🍿 = one cup (~8.0 g). The last icon shows a part of one.

Food volume for 100 kcal

Air-popped popcorn is the volume champion of snacks: over 3 cups for 100 calories. Movie-theater popcorn with butter is a different story.

Popcorn (air-popped): 50 to 500 calories

Calories	Grams	Ounces	Cups
50 kcal	13 g	0.5 oz	1⅔
100 kcal	26 g	0.9 oz	3¼
200 kcal	52 g	1.8 oz	6½
300 kcal	77 g	2.7 oz	9⅔
500 kcal	129 g	4.6 oz	16

What's in 100 calories of popcorn (air-popped)

3.3 gprotein

20.1 gcarbs

1.2 gfat

3.7 gfiber

Protein 13% Carbs 77% Fat 10% of calories

Want more food for the same 100 calories?

These give you at least 2½ times more volume than popcorn (air-popped):

Sauerkraut100 kcal = 3¾ cups 526 g18.6 oz Romaine lettuce100 kcal = 13 cups (shredded) 588 g20.7 oz Asparagus100 kcal = 31 spears 500 g17.6 oz Spinach (raw)100 kcal = 14 cups 435 g15.3 oz

Compare with other snacks & sweets

Food	100 kcal is	Grams
🍿 Popcorn (air-popped)	3¼ cups	26 g
🍭 Ice pop	2½ ice pops	127 g
🍅 Ketchup	5¾ tablespoons	99 g
🍮 Chocolate pudding	¾ 3.5-oz cup	70 g
🍧 Sorbet	1 half cup	69 g
🍖 BBQ sauce	3½ tablespoons	58 g
🍨 Vanilla ice cream	¾ half-cup scoop	48 g
🍨 Chocolate ice cream	⅔ half-cup scoop	46 g
🥧 Apple pie	⅓ slice	42 g
🍦 Ice cream sandwich	⅔ sandwich	42 g
🍁 Maple syrup	2 tablespoons	38 g
🍓 Jam	1¾ tablespoons	36 g
🍯 Honey	1½ tablespoons	33 g

See all snacks & sweets →

Questions

How much is 100 calories of popcorn (air-popped)?

100 calories of popcorn (air-popped) is about 26 g (0.9 oz), or roughly 3¼ cups.

How many calories are in 100 g of popcorn (air-popped)?

387 calories per 100 g, according to USDA FoodData Central.

Is popcorn good for weight loss?

Medium calorie density (3.87 kcal per gram). Fine in sensible portions; easy to overeat if you don't measure. 100 calories also gives you 3.3 g of protein and 3.7 g of fiber.

How many calories are in one cup?

About 31 calories.

How many cups is 200 calories?

About 6½ (52 g).

Free printable

One page with 300+ foods and their exact 100-calorie portions. Stick it on the fridge.

Source: USDA FoodData Central, "Snacks, popcorn, air-popped" (FDC ID 167959). Grams for 100 kcal = 100 ÷ calories per gram. Unit weight: USDA: 1 cup = 8.0 g. Real portions vary by size, variety and preparation. Updated 2026-10-23.