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Popcorn

3 cups air-popped popcorn (24 g) per serving.

3g
protein per serving
Calories
93
per serving
Protein density
3.2
g per 100 cal
Calorie cost
31
cal per 1g protein
To hit 30g protein
10 cups
240g · 930 cal

Macro breakdown

Protein3g(12%)
Carbs18.6g(77%)
Fat1.1g(10%)
Fiber3.6g

Tips to maximize nutrition

1.Store Popcorn in an airtight container to maintain freshness
2.Cook in larger batches and refrigerate for quick meal assembly
3.Pair with protein sources to create a complete amino acid profile
4.Toast grains lightly before cooking for enhanced nutty flavor
5.Add to soups, salads, or bowls for extra fiber and protein

Pairs well with

🍗
Chicken breast
26g
128 cal
🫘
Black beans
15.2g
241 cal
🍎
Avocado
1.3g
114 cal
🍗
Eggs
6.3g
72 cal

Similar grain foods

🌾
Amaranth
1 cup cooked amaranth (≈246 g)
8.3g
🌾
Banza chickpea pasta
2 oz dry pasta (56 g)
13g
🌾
Barley
household serving (1 cup)
3.5g

Frequently Asked Questions

Popcorn contains 3g of protein per serving. This makes it a moderate protein source with a protein density score of 3.2 (grams of protein per 100 calories).

You need approximately 10.0 servings of Popcorn to reach 30g of protein, which would provide about 930 calories. Consider combining with other protein sources for a more practical portion size.

Popcorn provides 3g of protein for 93 calories, giving it a calorie cost of 31.0 calories per gram of protein. While nutritious, consider balancing with leaner protein sources for weight loss goals.

Popcorn contains 3.6g of fiber per serving. This makes it a high-fiber food that contributes meaningfully toward the recommended 30g daily fiber intake.

Most grains are not complete proteins on their own, meaning they lack some essential amino acids. However, combining Popcorn with legumes, dairy, or other protein sources creates a complete amino acid profile. This is why rice and beans or bread with peanut butter are classic combinations.

Nutrition data sourced from USDA FoodData Central.

Last verified: 2025-02-16