FiberUp
How much fiber is in popcorn?
Popcorn has 3.5 g of fiber per 3 cups popped (24 g). That is 13% of the 28 g daily value and a good amount for a grain. Per 100 g it works out to 14.6 g, which ranks 11 of 41 grains in the FiberUp database. About 9% of that fiber is soluble and 91% insoluble. It would take 8 servings to reach the 25 g adequate intake for women and 11 for the 38 g for men. Source: USDA FoodData Central.
Soluble vs insoluble
The split is approximate and comes from USDA SR Legacy analyses where available. Soluble fiber dissolves into a gel and is the type most linked to cholesterol and blood sugar effects. Insoluble fiber adds bulk and keeps things moving.
About popcorn and fiber
Three cups of air-popped popcorn provide 3.5 grams of fiber, which makes it the highest-fiber snack food per calorie in this database. The hull is the fiber, so there is no loss in popping.
How popcorn compares to other grains
Per typical serving. The highest grain in the database is whole wheat pasta at 6.3 g.
| Food | Serving | Fiber | Per 100 g | % DV |
|---|---|---|---|---|
| Whole Wheat Couscous | 1/2 cup cooked | 3.6 g | 4 g | 13% |
| Farro | 1/2 cup cooked | 3.5 g | 3.9 g | 13% |
| Granola | 1/2 cup | 3.5 g | 7 g | 13% |
| Popcorn | 3 cups popped | 3.5 g | 14.6 g | 13% |
| Whole Wheat Tortilla | 1 tortilla | 3.2 g | 7.1 g | 11% |
| Barley | 1/2 cup cooked | 3 g | 3.8 g | 11% |
| Corn Tortilla | 2 tortillas | 3 g | 6.3 g | 11% |
Servings to reach a daily goal
servings of popcorn to reach 25 g, the adequate intake for adult women
servings of popcorn to reach 38 g, the adequate intake for adult men
Nobody should get all their fiber from one food. Gut bacteria respond to variety, and the fiber calculator shows a mixed day that reaches your number.
USDA entries for popcorn
Grams of fiber per 100 g from USDA FoodData Central (snapshot 2026-10-11). Different preparations and varieties explain the spread.
| USDA description | Fiber / 100 g | Soluble | Insoluble |
|---|---|---|---|
| Popcorn, microwave, low fat and sodium | 14.2 g | – | – |
| Popcorn, NFS | 10.2 g | – | – |
| Snacks, popcorn, air-popped (Unsalted) | 15.1 g | – | – |
| KFC, Popcorn Chicken | 1 g | – | – |
| Snacks, popcorn, cakes | 2.9 g | – | – |
| Popcorn, caramel coated | 5.2 g | – | – |
| Popcorn, microwave, NFS | 10.2 g | – | – |
| Popcorn, chocolate coated | 8.3 g | – | – |
Frequently asked questions
How much fiber is in popcorn?
Is popcorn high in fiber?
Is the fiber in popcorn soluble or insoluble?
How many servings of popcorn would reach a daily fiber goal?
Values are per typical serving from USDA FoodData Central and standard references, rounded to one decimal. Actual fiber varies with variety, ripeness, and preparation. This is general nutrition information, not medical advice.