Is popcorn keto?
Popcorn
Surprisingly, a cup of air-popped popcorn is only about 5 g net carbs. It's the 6-cup movie bucket that's the problem.
Nutrition per serving
1 cup air-popped · 8 g- Net carbs
- 5.1g
- Calories
- 31kcal
- Protein
- 1g
- Fat
- 0.4g
- Total carbs
- 6.2 g
- Fiber
- 1.2 g
About 7.9 g of popcorn adds up to 5 g net carbs — about one typical serving.
| Nutrient | Per serving | Per 100 g |
|---|---|---|
| Calories | 31 kcal | 387 kcal |
| Total carbohydrate | 6.2 g | 78 g |
| Dietary fiber | 1.2 g | 15 g |
| Net carbs | 5.1 g | 63 g |
| Sugars | 0.1 g | 0.9 g |
| Protein | 1 g | 13 g |
| Fat | 0.4 g | 4.5 g |
Portion calculator
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Better keto swaps for popcorn
Keto substitutes for chips & crackers 6 alternatives with carb comparisons and recipes Read guide Low-carb recipes that replace popcorn
Frequently asked questions
Is popcorn keto?
Popcorn can fit keto, but only in small, measured portions. Surprisingly, a cup of air-popped popcorn is only about 5 g net carbs. It's the 6-cup movie bucket that's the problem.
How many net carbs are in popcorn?
1 cup air-popped (8 g) of popcorn has about 5.1 g net carbs (6.2 g total carbs minus 1.2 g fiber). Per 100 g, that's 63 g net carbs.
How much popcorn can I eat on keto?
About 7.9 g of popcorn adds up to 5 g net carbs — about one typical serving. On a typical 20 g daily limit, one serving uses about 26% of your carbs.
What is a good keto substitute for popcorn?
Try pork rinds, parmesan. See our full guide: keto substitutes for chips & crackers.
