Air-popped popcorn has 387 kcal and 14.5 g fiber per 100 g. It is significantly more satiating than potato chips at equal calorie loads (Nutr J 2012, crossover RCT). A 30 g serving is ~116.1 kcal — one of the few snacks where volume is a feature.
How should I track Popcorn, air-popped (dry)?
Popcorn, air-popped (dry) is high in fiber. When it comes to Popcorn, air-popped (dry), weighing beats counting every time. Snack pieces vary in size, and a handful from a bag can easily be 50–100% more than the label serving. Research (Almiron-Roig et al., Appetite 2013) shows that people consistently underestimate portions of calorie-dense snacks. Another common trap: multi-serving packages. The label might show 150 calories "per serving," but if the bag contains three servings, you are really looking at 450 calories. Always check whether values are per piece, per serving, or per package.