Popcorn glycemic index
Popcorn has a glycemic index of 62, which is medium. A 20 g serving (about 3 cups popped) has a glycemic load of 8 (low).
Also known as: air-popped popcorn
- Serving20 g
- Available carbs13 g
- Fiber2.9 g
- Sugars0.2 g
- Protein2.6 g
- Calories77 kcal
Serving: about 3 cups popped.
What to know
Popcorn has a medium GI, but air-popped popcorn is whole grain, high in fiber and light, so a cup has a small glycemic load. Caramel and movie-theater versions are another story.
Glycemic load by portion size
GI stays the same whatever you eat, but glycemic load scales with the amount: eating twice as much doubles the effect on blood sugar.
| Amount | Available carbs | Glycemic load | |
|---|---|---|---|
| 50 g | 32 g | 20 | High |
| 100 g | 63 g | 39 | High |
| 20 g · about 3 cups popped | 13 g | 8 | Low |
| 40 g · double serving | 25 g | 16 | Medium |
What the studies found
The value of 62 is the mean calculated by the authors of the International Tables of Glycemic Index (2021) across 6 studies. Results range from 55 to 89. That spread is normal: GI changes with variety, ripeness, cooking and processing, and between labs.
Each dot is one study. Green dots followed the ISO 26642 standard method.
- 55 · China 2005
- 55 · Australia 1995
- 58 · Canada 2007
- 70 · Korea 2018
- 72 · Canada 2007
- 89 · Australia 1999
Popcorn compared with other snacks & crackers
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Frequently asked questions
Is popcorn low glycemic?
No. With a GI of 62, popcorn is in the medium range (56 to 69). Low GI is 55 or less.
What is the glycemic load of popcorn?
A 20 g serving (about 3 cups popped) has a glycemic load of 8, which is low. Glycemic load combines GI with the amount of carbohydrate in the portion: 10 or less is low, 11 to 19 medium and 20 or more high.
Can people with diabetes eat popcorn?
With a GI of 62 and a low glycemic load per serving, popcorn usually fits a diabetes-friendly diet in normal portions. Everyone responds differently, so talk to your doctor or dietitian about your plan.
How many carbs are in popcorn?
A 20 g serving has about 16 g of total carbohydrate, including 2.9 g of fiber, leaving 12.7 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 77.8 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (20 g) | |
|---|---|---|
| Calories | 387 kcal | 77 kcal |
| Carbohydrates | 78 g | 16 g |
| Available carbs | 63 g | 13 g |
| Fiber | 15 g | 2.9 g |
| Sugars | 0.9 g | 0.2 g |
| Protein | 13 g | 2.6 g |
| Fat | 4.5 g | 0.9 g |
Source: USDA FoodData Central, Snacks, popcorn, air-popped (SR Legacy, FDC 167959). Available carbohydrate = total carbohydrate minus fiber.
Sources: Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625–1632. USDA FoodData Central. How we calculate each value: Methodology & sources.
Data last reviewed 2026-09-29.