FitDexPopcorn — air-popped: how many calories?
Popcorn — air-popped carries 387 calories per 100 grams; a typical portion (30 g) comes to 116 calories. The tables below give the same figure in cups, spoons and slices.
- Protein13.0 g
- Carbs78.0 g
- Fat4.5 g
- Fibre15.0 g
- Protein3.9 g
- Carbs23.4 g
- Fat1.3 g
- Fibre4.5 g
Where do the calories come from?
- Protein 13%
- Carbs 77%
- Fat 10%
These percentages come from calories, not from grams: a gram of protein or carbohydrate counts as 4 calories, a gram of fat as 9. Alcohol is left out of the sum, fibre is counted with the carbohydrate, and the total always lands on one hundred.
What do these numbers mean on the plate?
Popcorn — air-popped carries 3.9 calories per gram: 26 grams are enough for 100 calories. This is the band of cheese and desserts — the smaller the portion, the more the eye is fooled, because a small amount looks like few calories.
A typical portion is 30 g. Because tables are written per 100 grams, counting the portion as 100 grams too is a common mistake; for Popcorn — air-popped that means overstating the calories by 233%.
In calories, one portion (30 g · 116 kcal) comes to: 30 g Granulated sugar. Granulated sugar page
One portion every day adds up to 42,377 calories a year — roughly a 5.5 kg difference. This is a linear estimate and an upper bound: as weight changes, daily needs change with it. Build your own timeline
With snacks the packaging sets the portion: a whole pack is usually two to three times the single portion in the table.
Household measure equivalents
| Measure | Gram | Calories | Protein |
|---|---|---|---|
| Tablespoon (15 ml) | 0.5 g | 2 kcal | 0.1 g |
| Small glass (100 ml) | 3.3 g | 13 kcal | 0.4 g |
| Glass (200 ml) | 6.6 g | 26 kcal | 0.9 g |
| US cup (240 ml) | 7.9 g | 31 kcal | 1.0 g |
| Bowl (300 ml) | 9.9 g | 38 kcal | 1.3 g |
| 1 serving | 30 g | 116 kcal | 3.9 g |
Cup and spoon equivalents come from the food's bulk density, not from volume: a cup holds 200 millilitres, not 200 grams. Packing and how finely something is chopped move these numbers by 10-20%. Convert your own measure
How much of the daily reference intake?
| Nutrient | Daily reference | 100 g | 1 portion · 30 g |
|---|---|---|---|
| Calories | 2,000 kcal | 19% | 6% |
| Fat | 70 g | 6% | 2% |
| Carbs | 260 g | 30% | 9% |
| Protein | 50 g | 26% | 8% |
| Fibre | 25 g | 60% | 18% |
The reference values are the figures EU Regulation 1169/2011 gives for an average adult — the %RI column on labels rests on the same numbers. They are not a personal target; the fibre row is not in the regulation, the 25 grams there is EFSA's adequate intake for adults. Work out your own calorie needs
Where does it sit within its group?
It is number 4 of the 12 foods in the Snacks and sweets group by calories per 100 grams. The group averages 481 kcal; Popcorn — air-popped is 20% below that average.
Lighter options at the same 30 grams
| Food | Calories | Difference | Protein |
|---|---|---|---|
| Vanilla ice cream | 62 kcal | −54 kcal | 1.1 g |
| Dried dates | 85 kcal | −32 kcal | 0.8 g |
| Raisins | 90 kcal | −26 kcal | 0.9 g |
The “good swap” mark only appears when an option lowers the calories without also lowering protein and fibre per 100 calories. Unmarked rows save calories but give up nutrient density. Try it with your own portion
How long does it take to burn one portion (30 g)?
- Walking — brisk (5.6 km/h)29 min
- Running — 8 km/h (7:30 min/km)13 min
- Cycling — 16-19 km/h16 min
These minutes are the NET burn for a 70 kg body: the resting calories that would have been spent sitting on the sofa anyway are already taken out of the total. A heavier body gets the same work done in less time. Calculate with your own weight
Foods with similar calories
Which claims could its label carry?
EU Regulation 1924/2006 ties every label claim to a numeric threshold. Popcorn — air-popped meets 2 of them:
- Protein source13% of its calories come from protein · threshold: at least 12%
- High fibre100 g → 15.0 g fibre · threshold: at least 6.0 g
The values here are averages; on a real label the thresholds are applied to the product's OWN analysis. The list estimates which claim could be printed and guarantees none of them. For drinks, the calorie and fat thresholds run per 100 millilitres and are lower. Interpret your own label
Apply these numbers to your own portion
- Cups to grams converterCups, spoons, slices, handfuls — all converted to grams and calories. The difference: every food is computed with its own density, because a cup is a volume, not a weight. The same 200 ml glass holds 6.6 g of popcorn and 282 g of honey.
- Food swap calculatorWhat do you gain by replacing something you eat with a lighter alternative at the same weight? 80 foods, computed at your own portion. The difference: it marks the swaps that cut calories without cutting protein and fibre.
- Calorie calculatorEnter your height, weight, age and activity level to see your daily calorie needs, basal metabolic rate and macro split in seconds. The same formula as the FitDex app.
- Calories burned calculatorWork out the calories you burn across 27 activities, scaled to your weight and duration. What sets it apart: it subtracts your resting burn, so you see the extra the exercise actually bought you.
The values are averages taken from standard composition tables; a 10-15% difference between two products with the same name is normal, and the cooking method can double that gap. This page is for information and is not medical advice.