The amount of calories in unpopped popcorn kernels depends on the brand you buy and how much you're eating.

Image Credit: Eskay Lim / EyeEm/EyeEm/GettyImages

In This Article

    Nutrition Info
  
    Calories
  
    Fat
  
    Carbs
  
    Protein
  
    Vitamin and Minerals
  
    Other Nutrients
  Although movie theater popcorn and popcorn served at other venues are often high in calories and fat, you can have more control over the nutritional value of this snack by popping your own at home. Unpopped popcorn kernels have dramatically different nutritional information from movie-style popcorn, as they are low in fat and calories. The amount of calories in unpopped popcorn depends on how much you're eating.

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 Calories in Unpopped Popcorn

2-tablespoon serving: 110 calories 1/4 cup: 117 calories 1/2 cup: 235 calories

Nutrition Info for Unpopped Popcorn Kernels According to the USDA, a 2-tablespoon serving of unpopped popcorn kernels will give you:

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​​Calories​:​ 110 ​​Total fat​:​ 1.5 g​​Saturated fat​:​ 0 g​​Trans fat​:​ 0 g ​​Cholesterol​:​ 0 mg ​​Sodium​:​ 0 mg ​​Total carbs​:​ 22 g​​Dietary fiber​:​ 4 g​​Sugar​:​ 0 g ​​Protein​:​ 3 g

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 Unpopped Popcorn Macros

​​Total fat​:​ A 2-tablespoon serving of popcorn kernels has 1.5 grams of total fat. ​​Carbohydrates​:​ A 2-tablespoon serving of popcorn kernels has 22 grams of carbs, which includes 4 grams of fiber and no sugar. ​​Protein​:​ A 2-tablespoon serving of popcorn kernels has 3 grams of protein.

Vitamins, Minerals and Other Micronutrients

​​Iron​:​ 6% Daily Value

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 Unpopped Popcorn Calories

A serving size of 2 tablespoons of unpopped popcorn has about 110 calories. That said, some people wonder about the calories in 1/2 cup of unpopped popcorn and in 1/4 cup of unpopped popcorn. To that end, there are about 235 calories in a 1/2 cup of unpopped popcorn kernels, and 117 calories in 1/4 cup. Fat Unpopped popcorn is low in fat, 1.5 grams in a 2-tablespoon serving. None of this fat comes from saturated fat. Keep in mind, cooking the kernels with oil or butter will add fat.

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 Carbs

Most of the calories in unpopped popcorn kernels come from carbohydrates. A 2-tablespoon serving of unpopped kernels contains 22 grams of carbohydrates. This serving is sugar-free and provides 4 grams of dietary fiber. Protein Unpopped popcorn kernels also has some protein. A 2-tablespoon serving will give you 3 grams of protein. Although this is less protein than meats and seafood provide, it is more than the amount you’d get from other snack foods like potato chips.

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 Vitamin and Minerals

Unpopped popcorn kernels are not rich in vitamins and minerals. A 2-tablespoon serving will give you 1 milligram of iron, or six percent of the daily recommended amount. Other Nutrients Popcorn, which is one of the most popular snacks in the world, also boasts large doses of fiber and antioxidants known as phenolic compounds, according to November 2019 research in ​Critical Reviews in Food Science and Nutrition​. Among the different grains, corn offers the highest antioxidant activity due to these phenolic acids.

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 Popcorn is also high in antioxidants, and the popping process of popcorn kernels doesn't significantly decrease their antioxidant activity, according to January 2019 research in ​Antioxidants​. As the researchers note, popcorn is a significant source of polyphenols, a class of antioxidants that are linked to disease prevention.

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  references
  
      Critical Reviews in Food and Science Nutrition:Phenolic acids in cereal grain: Occurrence, biosynthesis, metabolism and role in living organisms
    
      Antioxidants: Analysis of Popcorn (Zea Mays L. var. Everta) for Antioxidant Capacity and Total Phenolic Content
       




  references
  
      Critical Reviews in Food and Science Nutrition:Phenolic acids in cereal grain: Occurrence, biosynthesis, metabolism and role in living organisms
    
      Antioxidants: Analysis of Popcorn (Zea Mays L. var. Everta) for Antioxidant Capacity and Total Phenolic Content
    




The amount of calories in unpopped popcorn kernels depends on the brand you buy and how much you're eating.

Image Credit: Eskay Lim / EyeEm/EyeEm/GettyImages

Image Credit: Eskay Lim / EyeEm/EyeEm/GettyImages

  • Nutrition Info
  • Calories
  • Fat
  • Carbs
  • Protein
  • Vitamin and Minerals
  • Other Nutrients

2-tablespoon serving: 110 calories 1/4 cup: 117 calories 1/2 cup: 235 calories

  • ​​Saturated fat​:​ 0 g​​Trans fat​:​ 0 g

  • ​​Dietary fiber​:​ 4 g​​Sugar​:​ 0 g

        Critical Reviews in Food and Science Nutrition:Phenolic acids in cereal grain: Occurrence, biosynthesis, metabolism and role in living organisms

    Antioxidants: Analysis of Popcorn (Zea Mays L. var. Everta) for Antioxidant Capacity and Total Phenolic Content