Snacks & meals
How much fiber is in microwave popcorn?
2.7 g
of fiber in 3 cups of microwave popcorn (33 g). That is a modest amount: 7% of a man’s daily target (38 g) and 11% of a woman’s (25 g).
How it compares
Microwave popcorn ranks #7 of 21 snacks & meals and #143 of 256 foods overall by fiber per serving.
| Food | Serving | Fiber |
|---|---|---|
| Granola | 1/2 cup (61 g) | 5.4 g |
| Popcorn, air-popped | 3 cups (24 g) | 3.5 g |
| Dark chocolate, 70–85% | 1 oz (28 g) | 3.1 g |
| Microwave popcorn | 3 cups (33 g) | 2.7 g |
| Cheese pizza | 1 slice (107 g) | 2.4 g |
| Apple pie | 1 slice (125 g) | 2 g |
| Cocoa powder, unsweetened | 1 tbsp (5 g) | 1.9 g |
Higher-fiber alternatives
Similar foods with noticeably more fiber per serving:
| Food | Serving | Fiber |
|---|---|---|
| Chili with beans | 1 cup (256 g) | 8.4 g |
| Bean & beef burrito | 1 burrito (198 g) | 5.9 g |
| Minestrone | 1 cup (241 g) | 5.8 g |
| Granola | 1/2 cup (61 g) | 5.4 g |
Getting to your daily target
You would need about 9.3 servings to reach 25 g, so most people combine it with other foods. A cup of cooked lentils (15.6 g), two tablespoons of chia (8.3 g) and a cup of raspberries (8 g) together give over 30 g. Build a full day in the calculator or let the 4-week plan choose for you.
FAQ
How much fiber is in microwave popcorn?
3 cups of microwave popcorn (33 g) contains 2.7 g of dietary fiber, according to USDA data. 100 g contains 8.1 g.
Is microwave popcorn high in fiber?
Low in fiber. One serving gives 10% of the 28 g Daily Value used on US food labels. It ranks #7 of 21 snacks & meals in our database by fiber per serving.
Source
USDA National Nutrient Database for Standard Reference (SR Legacy), NDB 19035: “Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat”. Fiber, total dietary: 8.1 g per 100 g. Serving weight 33 g. How we calculate.