Is air-popped popcorn good for weight loss?

Yes, air-popped popcorn can be good for weight loss. It is high in fiber (14.5g per 100g) and protein (12.9g per 100g), which can help you feel full and satisfied, potentially reducing overall calorie intake.

Is air-popped popcorn good for diabetes?

Air-popped popcorn can be a suitable snack for people with diabetes. Its high fiber content helps regulate blood sugar levels, and it contains no added sugar, making it a better choice than many processed snacks.

Is air-popped popcorn a whole food?

Yes, air-popped popcorn is classified as a NOVA Class 1 food, meaning it is a minimally processed whole food. It consists of just the corn kernel, with no added ingredients.

Does air-popped popcorn contain a lot of sodium?

No, air-popped popcorn is very low in sodium, with only 8mg per 100g. This makes it a good option for those monitoring their sodium intake, especially when prepared without added salt.

snack · Serving 3 cups popped

Popcorn (air-popped)

Air-popped popcorn scores a very good 85/100. It is an excellent source of fiber and protein, and is a minimally processed whole food.

Very good

FoodScore / 100

Score breakdown

What it has going for it

Bonuses

Fiber (14.5g)+12
Protein (12.9g)+8
Micronutrients (Iron, Magnesium, Phosphorus, Zinc)+8
Whole food (NOVA 1)+10
Bonus cap (+35)-3

What brings the score down

Penalties

Nothing significantly penalised. Well done.

Based on our published methodology (USDA Dietary Guidelines 2020-2025 + NIH DRI).

Nutrition facts

Nutrient	Per 100g	% DV
Calories	387 kcal	—
Total fat	4.5 g	6%
Saturated fat	0.6 g	3%
Trans fat	0 g	—
Fiber	14.5 g	52%
Protein	12.9 g	26%
Added sugar	0 g	0%
Sodium	8 mg	0%
Potassium	329 mg	7%
Calcium	0 mg	0%
Iron	3.2 mg	18%
Magnesium	144 mg	34%
Phosphorus	358 mg	29%
Zinc	3.1 mg	28%
Vitamin A	0 %	0%
Vitamin C	0 %	0%
Vitamin D	0 %	0%
Vitamin E	0 %	0%
Vitamin K	0 %	0%
Vitamin B12	0 %	0%
Folate	0 %	0%
Riboflavin	0 %	0%
Omega-3	0 g	—

Frequently asked questions

Is air-popped popcorn good for weight loss?: Yes, air-popped popcorn can be good for weight loss. It is high in fiber (14.5g per 100g) and protein (12.9g per 100g), which can help you feel full and satisfied, potentially reducing overall calorie intake.
Is air-popped popcorn good for diabetes?: Air-popped popcorn can be a suitable snack for people with diabetes. Its high fiber content helps regulate blood sugar levels, and it contains no added sugar, making it a better choice than many processed snacks.
Is air-popped popcorn a whole food?: Yes, air-popped popcorn is classified as a NOVA Class 1 food, meaning it is a minimally processed whole food. It consists of just the corn kernel, with no added ingredients.
Does air-popped popcorn contain a lot of sodium?: No, air-popped popcorn is very low in sodium, with only 8mg per 100g. This makes it a good option for those monitoring their sodium intake, especially when prepared without added salt.

Sources: USDA FoodData Central · FDA Nutrition Facts label

Updated 4/19/2026.