How Much Fiber in Popcorn?

Popcorn Fiber Facts

Surprise — popcorn is a whole grain and a great fiber source! 3 cups of air-popped popcorn deliver 3.5g of fiber for only about 90 calories. It's one of the best high-fiber, low-calorie snacks.

💡 Tips for Getting More Fiber from Popcorn

• ✓Air-popped is best — movie theater butter adds calories, not fiber
• ✓Popcorn is 100% whole grain
• ✓Season with nutritional yeast for extra B vitamins

How Popcorn Fits Your Daily Goal

Based on 25g daily recommendation (adult female, 30 years)

One serving of popcorn provides 14% of your daily fiber. You would need about 7.1 servings to meet your full daily goal from popcorn alone.