Popcorn serving size, cups to grams and 30 g of protein
Here a serving of popcorn is counted as 1 oz (28 g), with 110 calories and 3.7 g protein. One cup weighs 8 g and one tablespoon 0.5 g. For 30 g of protein you need 8.2 oz (232 g), about 29 cups, with 897 calories.
Serving sizes of popcorn
Every household measure USDA weighs for this food, plus 1 oz and 100 g.
| Measure | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup | 8 g | 31 calories | 1 g | 6.2 g | 0.36 g |
| 1 oz | 1 oz (28 g) | 110 calories | 3.7 g | 22.1 g | 1.3 g |
| 100 g | 3.5 oz (100 g) | 387 calories | 12.9 g | 77.8 g | 4.5 g |
Cups to grams
USDA weighs 1 cup of popcorn at 8 g. Smaller measures follow from it (1 cup = 16 tbsp = 48 tsp).
| Measure | Weight | Calories |
|---|---|---|
| 1 cup | 8 g | 31 calories |
| 3/4 cup | 6 g | 23 calories |
| 2/3 cup | 5.3 g | 21 calories |
| 1/2 cup | 4 g | 15 calories |
| 1/3 cup | 2.7 g | 10 calories |
| 1/4 cup | 2 g | 8 calories |
| 1 tbsp | 0.5 g | 2 calories |
| 1 tsp | 0.2 g | 1 calorie |
Grams and ounces to cups
| Weight | Volume | Calories |
|---|---|---|
| 1 oz | 3 1/2 cups | 110 calories |
| 100 g (3.5 oz) | 12 1/2 cups | 387 calories |
| 1 lb (454 g) | 56 2/3 cups | 1755 calories |
What 3.5 oz (100 g) of popcorn looks like
3.5 oz (100 g) of popcorn is 3.5 oz, or about 12 1/2 cups. It has 387 calories, 12.9 g protein, 77.8 g carbs and 4.5 g fat.
How much popcorn for 30 g of protein
There is 12.9 g of protein in 3.5 oz (100 g) of popcorn. 30 g of protein takes 8.2 oz (232 g), about 29 cups, which comes with 897 calories.
| Protein | Weight | About | Calories |
|---|---|---|---|
| 20 g | 5.5 oz (155 g) | 19 1/3 cups | 598 calories |
| 30 g | 8.2 oz (232 g) | 29 cups | 897 calories |
Weights are for the form named above.
Keep exploring
Sources
Weights and nutrition: USDA FoodData Central, food portions and nutrients (FoodData Central, April 2026 release, accessed 2026-10-15)
- Popcorn (air-popped): Snacks, popcorn, air-popped, FDC ID 167959 (SR Legacy, published 2019-04-01)
- Kitchen measures (1 cup = 16 tbsp, 1 tbsp = 3 tsp): NDSU Extension, Ingredient Substitutions (FN198, J. Garden-Robinson, April 2013 edition). https://www.extension.purdue.edu/extmedia/HHS/HHS-784-W.pdf (accessed 2026-10-12)
How we calculate: each household measure is the gram weight USDA lists for this food. Calories and nutrients are the USDA values per 3.5 oz (100 g) scaled to that weight. 1 oz = 28.35 g and 1 lb = 453.6 g. Cup fractions are rounded to the nearest kitchen measure. A dash (—) means USDA reports no value. How we verify.