Unsalted air-popped popcorn is a healthy snack, low in fat and calories and high in fiber. By eating popcorn plain or flavored with cinnamon, hot chili powder or other non-fat seasoning, you won't add extra calories.
Calories
One cup of popcorn, air-popped without oil, contains 31 calories, according to the U.S. Department of Agriculture's National Nutrient Database. Popcorn popped using 1 teaspoon of oil contains 55 calories per cup, the MyFood-A-Pedia website. Topping your cup of air-popped popcorn with a tablespoon of melted butter will add an additional 102 calories.
Fat Content
One cup of air-popped popcorn contains 0.36 grams of total fat, which are primarily polyunsaturated fatty acids. By popping the corn in 1 tsp. of oil, the fat content will increase to 3.1 g, comprised mostly of polyunsaturated fats. You will consume an additional 11.5 g of fat if you add 1 tbsp. of melted butter to your popcorn, MyFood-A-Pedia notes.
Nutrients
Nutrients in popcorn include 12 g of protein per 100 g of popcorn, as well as iron, magnesium, potassium, zinc, copper and manganese. Popcorn contains the B vitamins thiamin, riboflavin, niacin, panthothenic acid and folate, according to the USDA.
Fun Fact
To burn the calories from one cup of air popped popcorn, you need to jog for four minutes, kayak for five minutes or play ping-pong for seven minutes, the Calorie Gallery website calculates.
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