Snacks & meals
How much fiber is in popcorn (air-popped)?
3.5 g
of fiber in 3 cups of popcorn (air-popped) (24 g). That is a good amount: 9% of a man’s daily target (38 g) and 14% of a woman’s (25 g).
How it compares
Popcorn, air-popped ranks #5 of 21 snacks & meals and #107 of 256 foods overall by fiber per serving.
| Food | Serving | Fiber |
|---|---|---|
| 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 |
| 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 |
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 7.1 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 popcorn (air-popped)?
3 cups of popcorn (air-popped) (24 g) contains 3.5 g of dietary fiber, according to USDA data. 100 g contains 14.5 g.
Is popcorn high in fiber?
Good source of fiber. One serving gives 12% of the 28 g Daily Value used on US food labels. It ranks #5 of 21 snacks & meals in our database by fiber per serving.
Source
USDA National Nutrient Database for Standard Reference (SR Legacy), NDB 19034: “Snacks, popcorn, air-popped”. Fiber, total dietary: 14.5 g per 100 g. Serving weight 24 g. How we calculate.