Grains
How much fiber is in popcorn?
100 g of popcorn (air-popped) has 14.5 g of fiber. A typical portion, 3 cups popped (24 g), has 3.5 g, which is 12% of the 30 g daily reference.
Per 100 g
14.5g
air-popped
Per typical portion
3.5g
3 cups popped (24 g)
Of the 30 g reference
12%
Fiber per portion
| Portion | Fiber | Share of 30 g |
|---|---|---|
| 3 cups popped (24 g) | 3.5 g | 12% |
| 1 oz (28 g) | 4.1 g | 14% |
| 1 cup popped (8 g) | 1.2 g | 4% |
Compared with similar foods
- Popcorn air-popped
14.5 g
- Oats rolled, dry
10.1 g
- Whole-wheat bread commercially prepared
6.0 g
- Rye bread US rye bread
5.8 g
- Whole-wheat pasta cooked
3.9 g
Fiber per 100 g, each food in the form named.
Good to know
Popcorn is a whole grain and very light: a cup weighs only 8 g, so the high per-100 g value shrinks to about 1.2 g per cup. Three cups make a realistic snack.
EU nutrition-claim thresholds per 100 g: source 3 g, high 6 g.
Keep reading
Questions
Is popcorn high in fiber?
Yes. At 14.5 g per 100 g it passes the EU “high in fiber” threshold of 6 g per 100 g. A typical portion, 3 cups popped (24 g), adds 3.5 g, or 12% of the 30 g reference.
Does buttered or microwave popcorn have the same fiber?
This page lists air-popped popcorn. Added oil, butter or sugar change the product but not the corn, though ready-made bags differ by brand, so read the label.
Does popcorn count as a plant?
Yes. It adds one plant to your week, however often you eat it. The goal of 30 a week counts each different plant once.