Is popcorn healthier than potato chips?

Yes, and not by a little: popcorn wins every row except carbohydrate. Air-popped popcorn is 387 calories per 100g against 545 calories for potato chips. Fat explains most of that, 4.5g of fat per 100g against 35.3g, because one is dry heat and the other is fried. Popcorn also carries 14.5g of fiber per 100g against 2.9g, and 8mg of sodium per 100g against 529mg. Weight is a strange way to compare them, though: 100g of air-popped popcorn fills about twelve and a half cups, and 100g of chips is a large handful.

Which has fewer calories, popcorn or potato chips?

Popcorn, by 158 calories per 100g. By the handful the gap is wider still, because popcorn is mostly air. Three cups of air-popped popcorn is 93 calories, while one ounce of chips, about fifteen of them, is 153. To eat 153 calories of popcorn you would work through close to five cups.

Why do potato chips have fewer carbs than popcorn?

Because fat has taken the place of the carbohydrate. Potato chips are 55.4g of carbs per 100g against popcorn's 77.8g, and the scorecard counts the lower number as the win, which is the one row chips take. It is not a health advantage: chips get there with 35.3g of fat per 100g against popcorn's 4.5g. Net carbs say the same, 52.5g of net carbs per 100g for chips against 63.3g for popcorn, and neither is a low-carb snack.

Which is more filling, popcorn or potato chips?

Popcorn, and volume is most of the reason. Three cups is 93 calories with 3.5g of fiber and 3.1g of protein, and it takes a while to get through. An ounce of chips is 153 calories with 0.8g of fiber and 1.3g of protein, and it is gone in a minute. Per 100g popcorn holds 14.5g of fiber where chips hold 2.9g, which is a whole grain kernel against a fried slice of potato.

Is movie theater popcorn healthier than a bag of chips?

Often not, and that is the catch. Our figures are for air-popped popcorn, 387 calories per 100g with 4.5g of fat per 100g. Theater popcorn is popped in oil and then buttered, which can take a large tub past 1,000 calories, more than the 1,237 in an 8 oz bag of chips. Popcorn is a good snack because of how it is made, not because of what it is.

Which has more sodium, popcorn or potato chips?

Chips, by a distance: 529mg of sodium per 100g against 8mg, a difference of 521mg of sodium per 100g. An ounce of chips carries 148mg while three cups of plain air-popped popcorn carry 2mg, since the only salt on popcorn is whatever you shake onto it. That row is the strongest argument in this comparison if blood pressure is the reason you are reading it.

Is popcorn good for weight loss?

As a swap for chips, yes. Three cups of air-popped popcorn is 93 calories against 153 for an ounce of chips, and the popcorn takes up several times the room in the bowl. Per 100g the difference is 158 calories, though almost nobody eats 100g of either. Butter and oil are what undo it, since a tablespoon of butter adds 102 calories, more than the three cups underneath it.

Popcorn

Potato Chips

All Comparisons

Popcorn vs Potato Chips

Popcorn

Wins in 5 of 6 categories

Compare air-popped popcorn and potato chips on calories, fat, fiber, protein and sodium. Three cups of popcorn is 93 calories where an ounce of chips is 153.

Verdict (USDA data)

Per 100g (USDA data), Popcorn has 387 calories vs Potato Chips's 545. Popcorn has more protein (12.9g vs 4.6g) and more fiber (14.5g vs 2.9g). Pick Popcorn for more protein.

Sources: Popcorn (FDC 167959) · Potato Chips (FDC 168853)

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Nutrition Comparison (per 100g)

Nutrient	Popcorn		Potato Chips
Calories	387	vs	545
Protein	12.9g	vs	4.6g
Carbs	77.8g	vs	55.4g
Fat	4.5g	vs	35.3g
Fiber	14.5g	vs	2.9g
Sodium	8mg	vs	529mg

Winner determined by: fewer calories, more protein, fewer carbs, less fat, more fiber, less sodium

Source: USDA FoodData Central. Popcorn: FDC 167959 · Potato Chips: FDC 168853.

When to Choose Each

Choose Popcorn when:

You're cutting calories (387 calories per 100g against 545)
You want volume for the calories: three cups is 93 against 153 for an ounce of chips
You're watching sodium (8mg of sodium per 100g against 529mg)
You want fiber from a whole grain (14.5g of fiber per 100g against 2.9g)

See full Popcorn nutrition

Choose Potato Chips when:

You want the lower carb count on paper (55.4g of carbs per 100g against 77.8g)
You want more potassium (637mg of potassium per 100g against 329mg)
You want a pre-portioned treat you can budget for: a 28g bag is 153 calories with 9.9g of fat
You're eating for pleasure rather than volume, and fifteen chips is a portion you can stop at

See full Potato Chips nutrition

Frequently Asked Questions

Last updated: 2026-09-13

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