FiberKit
How much fiber is in air-popped popcorn?
3.5 gfiber in 3 cups (24 g)
That’s 13% of the Daily Value: a good source of fiber by the FDA’s label rule (10 to 19% per serving).
- Per serving
- 3.5 g
- Daily Value
- 13%
- Per 100 g
- 14.5 g
- In soups, snacks and other foods
- #10 of 25
Soluble and insoluble fiber
Soluble 0.1 g (2%)Insoluble 3.4 g (98%)
Soluble fiber turns to gel and helps with cholesterol and blood sugar. Insoluble fiber adds bulk and keeps you regular.
Counts toward your 20 plants a week in FiberKit. Sweet corn, whole-grain cornmeal, grits, corn tortillas, corn flakes and microwave popcorn count as the same plant.
Swap for more fiber
Compared with other soups, snacks and other foods
| # | Food | Serving | Fiber | % DV | Soluble · insoluble |
|---|---|---|---|---|---|
| 1 |  Lentil soup1 cup | 1 cup | 9.4 g | 34% | No split data |
| 2 |  Black bean soup1 cup | 1 cup | 8.4 g | 30% | No split data |
| 3 |  Chili with beans1 cup | 1 cup | 8.4 g | 30% | No split data |
| 4 | Bean and cheese burrito1 burrito | 1 burrito | 7.8 g | 28% | No split data |
| 5 | French fries1 medium serving | 1 medium serving | 6.6 g | 24% | |
| 10 |  Popcorn, air-popped3 cups | 3 cups | 3.5 g | 13% |
Questions
How much fiber is in air-popped popcorn?
Air-popped popcorn has 3.5 g of fiber in 3 cups (24 g), 13% of the Daily Value. That’s 14.5 g of fiber per 100 g.
Is air-popped popcorn high in fiber?
It’s a good source. One serving gives 13% of the Daily Value. The FDA calls 10 to 19% a good source and 20% or more high.
Is the fiber in air-popped popcorn soluble or insoluble?
Both. A serving has 0.1 g of soluble and 3.4 g of insoluble fiber, so it’s 2% soluble.
How does air-popped popcorn compare with other soups, snacks and other foods?
It ranks #10 of 25 soups, snacks and other foods in FiberKit by fiber per serving. Lentil soup leads with 9.4 g in 1 cup.
What’s a higher-fiber swap for air-popped popcorn?
Rye crispbread has 5 g in 2 crispbreads. That’s 1.5 g more than a serving of air-popped popcorn.
Fiber: USDA FoodData Central, SR Legacy, FDC ID 167959. Values are for the serving shown and vary with variety and cooking.