Popcorn (Air-popped)
A whole grain with fiber; the load stays moderate if you skip the butter and sugar.
FatTonic Facts
Popcorn (Air-popped) · per serving 3 cups (24g)
Excellent · strongly supports fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 8 | −17.6 |
| Sugar (g) | 0 | 0.0 |
| Processing | minimal | −8.0 |
| Fiber (g) | 4 | +6.4 |
| Protein (g) | 3 | +2.1 |
| Glycemic index | 55 | |
| Carbs (g) | 19 | |
| Fat (g) | 1 |
Score model v1
Nutrients: USDA FoodData Central, record 167959 (Snacks, popcorn, air-popped), public domain, checked 2 Oct 2026.
Glycemic index: per-food source not yet recorded.
Per 100 g (USDA record; serving 24 g): carbs 77.8, sugar 0.9, fiber 14.5, protein 12.9, fat 4.5 g.
What this means for fat-burning
Why this score: glycemic load 8 set it, −17.6 points. Source: USDA FoodData Central, FDC 167959.
The fiber slows digestion and blunts the insulin response.
See how your whole day scores — free Metabolic Score →This food and 199 more, scored on your phone.
Among the 200 rated foods
Popcorn (Air-popped) scores 83, rated Excellent. It scores higher than 60% of the 200 rated foods.
Rated foods per band: Avoid 0–19: 11; Poor 20–39: 23; Moderate 40–59: 34; Good 60–79: 45; Excellent 80–100: 87.
Frequently asked questions
Does popcorn (air-popped) spike insulin?
Glycemic load 8 for 3 cups (24g); FatTonic Score 83/100 — it strongly supports fat-burning.
Is popcorn (air-popped) good for fat loss?
Excellent (83/100): popcorn (air-popped) strongly supports fat-burning.
Better in snacks
Popcorn (Air-popped) is the best in snacks on this index.