Popcorn itself is low in fat and calories; it's what people put on popcorn that can be a problem. Low-fat toppings can help keep this treat healthful for you.
Calorie Breakdown
One cup of air-popped popcorn contains 31 calories, 6.2 g of carbohydrate, 1.2 g of fiber, 1 g of protein, 0.4 g of fat, 1 mg of sodium and a negligible amount of saturated fat, according to the USDA's calculations. The calorie composition is roughly 77 percent carbohydrate, 13 percent protein and 10 percent fat.
Considerations
Pouring just 1 tbsp. of butter onto your air-popped popcorn adds 102 calories, 11.5 g of fat, 7.3 g of saturated fat and 31 mg of cholesterol. That represents 15 percent of the total fat, 49 percent of the saturated fat and 10 percent of the cholesterol that MayoClinic.com advises adults to limit themselves to per day.
Serving Suggestions
To liven up air-popped popcorn without pouring on the calories and fat, try checking out the contents of your spice rack. Shaking on some chili pepper flakes can give your popcorn a zesty kick, oregano can add a rich, earthy flavor and some garlic or onion powder can wake up your taste buds without too much sodium.
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