Air-Popped Popcorn vs White Rice
Side-by-side macro comparison. Air-Popped Popcorn vs White Rice per their standard serving sizes.
Air-Popped Popcorn
per 3 cups (24g)
Macro Comparison Table
| Macro | Air-Popped Popcorn | White Rice | Difference |
|---|---|---|---|
| Calories | 93 cal | 130 cal | -28% Air-Popped |
| Protein | 3g | 2.7g | +11% Air-Popped |
| Carbs | 19g | 28g | -32% Air-Popped |
| Fat | 1.1g | 0.3g | +267% Air-Popped |
Differences shown relative to Air-Popped Popcorn. Positive = Air-Popped Popcorn has more.
Which Is Better for Your Goal?
🔥 Weight Loss
White Rice
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Air-Popped Popcorn
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Air-Popped Popcorn
Lower carbohydrate content fits keto and low-carb macros without burning your carb budget.
Both fit most balanced diets. These verdicts reflect macro-only comparisons — taste, satiety, cost, and personal preference also matter.
Find Your Personal Macros
The "right" food depends on your individual macro targets. Calculate yours in 60 seconds:
→ Calculate My Macros (Free)Related Comparisons
Other ways Air-Popped Popcorn and White Rice stack up:
Full Air-Popped Popcorn guide • Full White Rice guide • All comparisons