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Black puffed wheat Calories
High fiber, low fat, whole grain snack
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Black puffed wheat (18 g) has 67 calories. That works out to 370 calories per 100 g. It contains 14 g of carbs, 2.4 g of protein, 0.4 g of fat and 2.2 g of fiber. Its 0.7 mg of Manganese covers 30% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Black puffed wheat Nutrition Facts
Selected: 1 cup (medium) · 18 g
67
KCAL / 18G
Carbs
14g
· 5% DV
Protein
2.4g
· 5% DV
Fat
0.4g
· 1% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 81% · Protein 14% · Fat 5%
Black puffed wheat nutrition facts table · 1 cup (medium) (18 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 67 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.07 g | 0% |
| Trans fat | 0 g | |
| Sodium | 0.36 mg | 0% |
| Total carbohydrate | 14 g | 5% |
| Fiber | 2.2 g | 8% |
| Protein | 2.4 g | 5% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Black puffed wheat?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 18 g | 67 kcal |
| 1 tablespoon (medium) | 3 g | 11 kcal |
| ½ cup (small) | 9 g | 33 kcal |
| 1 serving (medium) | 20 g | 74 kcal |
| 1 cup (large) | 25 g | 93 kcal |
| 1 piece (large) | 30 g | 111 kcal |
| 2 cup (double) | 36 g | 133 kcal |
| 1 pack (medium) | 40 g | 148 kcal |
| 100 g | 100 g | 370 kcal |
Calculated from 370 calories per 100 g.
Frequently Asked Questions About Black puffed wheat
What is black puffed wheat?
Black puffed wheat is wheat that has been expanded into a light, crunchy form using heat and pressure. It is commonly eaten as a snack or added to foods such as yogurt, cereal bowls, and homemade snack mixes.
Is black puffed wheat the same as buckwheat?
No. Black puffed wheat is made from wheat, while buckwheat comes from a different plant. Despite the similar names, they are not interchangeable grains, and wheat contains gluten.
How does black puffed wheat taste?
Black puffed wheat usually tastes mild and cereal-like, with a toasted note and a crisp texture. Its flavor is subtle, so it works with sweet toppings such as fruit or with savory seasonings.
How is black puffed wheat made?
Black puffed wheat is made by heating wheat kernels under pressure so they expand when the pressure is released. This creates its airy crunch; simply roasting wheat at home does not reproduce the same puffed texture.
Does black puffed wheat need to be cooked before eating?
No, black puffed wheat is typically ready to eat without cooking. Add it to a bowl just before serving if you want it to stay crunchy, since milk, yogurt, or soup will soften it over time.
Can you use black puffed wheat instead of popcorn?
Yes, black puffed wheat can be eaten as a crunchy alternative to popcorn, but it has a different taste and texture. It is made from wheat rather than corn and does not puff into the same large, fluffy pieces.
Can black puffed wheat be added to granola or trail mix?
Yes, black puffed wheat mixes well into granola and trail mix. Combine it with nuts, seeds, and dried fruit, and add it after baking granola so the puffed wheat keeps its light, crunchy texture.
How should you store black puffed wheat?
Store black puffed wheat in a tightly sealed container in a cool, dry place. Keeping moisture out is key: damp air makes the pieces lose their crunch, even if they are still safe to eat.
Can black puffed wheat be used as a crunchy coating?
Yes, crush black puffed wheat and use it as a crisp coating for baked foods. The pieces are lighter and more fragile than many breadcrumb coatings, so press them gently onto the food before cooking.
Is black puffed wheat filling as a snack?
Black puffed wheat provides whole-grain fiber, but its airy texture may feel less substantial on its own than a snack with protein or fat. Pair it with yogurt or nuts for a more sustaining snack.
Black puffed wheat Vitamins & Minerals
Vitamins
B1
0.08mg · 7% DV
B3
0.92mg · 6% DV
B6
0.06mg · 4% DV
Biotin
1.08µg · 4% DV
Minerals
Manganese
0.68mg · 30% DV
Selenium
13µg · 24% DV
Phosphorus
64mg · 9% DV
Copper
0.07mg · 8% DV
Potassium ⭐
73mg · 2% DV
Sodium
0.36mg · 0% DV
Black puffed wheat Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Black puffed wheat
To burn the 67 calories in 1 cup (medium) (18 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Black puffed wheat?
Black puffed wheat is made by heating wheat grains until they expand into light, crisp pieces. Its dark colour and mild, toasty flavour make it easy to eat on its own or combine with other foods; it is also used as a cereal-style topping.
It can be served with milk or yoghurt and fruit for breakfast, or eaten plain as a quick snack. Across different food traditions, it also works well mixed into cereal or sprinkled over smoothie bowls. It is a whole-grain choice with plenty of fibre and little fat: per 100 g, it provides 12.1 g of fibre and 2.2 g of fat. Pair it with yoghurt, nuts or fruit for a more filling snack.
How Nutritious Is Black puffed wheat?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Black puffed wheat Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Black puffed wheat Contain Allergens?
Contains these allergens:
Which Diets Is Black puffed wheat Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Black puffed wheat Fat Profile
SATURATED
0.07g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.23g
Omega 6:3 ratio 17:1
Above the ideal 4:1 (17:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.