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Cheese Gonk Calories
Cheese-flavoured extruded corn snack
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 pack (medium) of Cheese Gonk (70 g) has 357 calories. That works out to 510 calories per 100 g. It contains 41.3 g of carbs, 4.6 g of protein, 18.9 g of fat and 2.2 g of fiber. Its 126 mg of Phosphorus covers 18% of the Daily Value. Its glycemic index is 70 (high), so it raises blood sugar quickly.
Cheese Gonk Nutrition Facts
Selected: 1 pack (medium) · 70 g
357
KCAL / 70G
Carbs
41.3g
· 15% DV
Protein
4.6g
· 9% DV
Fat
18.9g
· 24% 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 47% · Protein 5% · Fat 48%
Cheese Gonk nutrition facts table · 1 pack (medium) (70 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 357 kcal | |
| Total fat | 18.9 g | 24% |
| Saturated fat | 3.64 g | 18% |
| Trans fat | 0.07 g | |
| Sodium | 735 mg | 32% |
| Total carbohydrate | 41.3 g | 15% |
| Fiber | 2.2 g | 8% |
| Protein | 4.6 g | 9% |
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 Pack of Cheese Gonk?
| Serving | Amount | Calories |
|---|---|---|
| 1 pack (medium) | 70 g | 357 kcal |
| 1 piece (mini) | 2 g | 10 kcal |
| 15 g | 15 g | 77 kcal |
| 25 g | 25 g | 128 kcal |
| 40 g | 40 g | 204 kcal |
| 1 serving (medium) | 45 g | 230 kcal |
| 70 g | 70 g | 357 kcal |
| 100 g | 100 g | 510 kcal |
| 1 serving (extra large) | 100 g | 510 kcal |
Calculated from 510 calories per 100 g.
Frequently Asked Questions About Cheese Gonk
What is Cheese Gonk?
Cheese Gonk is a crunchy, cheese-flavoured extruded corn snack. It is a savoury snack rather than a type of cheese, and its defining flavour comes from the cheese-style seasoning.
How is Cheese Gonk made?
Cheese Gonk belongs to the extruded corn-snack category: a corn-based mixture is shaped using heat and pressure, then seasoned. The exact recipe and production method can vary by manufacturer.
Does Cheese Gonk contain real cheese?
The name “cheese-flavoured” does not necessarily mean that pieces of real cheese are used. The cheese taste may come from a seasoning blend; the ingredient list is the way to confirm the exact formulation.
Why is Cheese Gonk so crunchy?
Cheese Gonk gets its crisp texture from the expanded, airy structure created when the corn mixture is extruded. Exposure to moisture after opening can make that structure lose its crunch.
Is Cheese Gonk the same as cheese puffs?
Cheese Gonk is a type of cheese-flavoured extruded corn snack, so it is similar in category to cheese puffs. The name, shape, seasoning and recipe can differ between products.
How should you store Cheese Gonk after opening?
Keep Cheese Gonk in an airtight container in a cool, dry place after opening. Moisture softens the crunchy pieces, so fold or seal the packet tightly if you do not transfer the snack.
Can you freeze Cheese Gonk?
Freezing Cheese Gonk is usually unnecessary and may affect its crisp texture as it thaws. Keep an unopened pack according to its storage instructions, and seal an opened pack well to protect it from moisture.
Can you use Cheese Gonk as a crunchy topping?
Yes, crushed Cheese Gonk can add a crunchy, cheesy flavour as a topping for foods such as soup or a savoury bake. Add it just before serving so it is less likely to soften.
Is Cheese Gonk a healthy snack?
Cheese Gonk is best treated as an occasional snack rather than a nutrient-dense substitute for a meal. Pairing a modest portion with fruit or another filling food can make a snack more satisfying.
Can Cheese Gonk cause weight gain?
Cheese Gonk does not cause weight gain on its own, but frequent large portions can add substantially to your overall energy intake. Portioning some into a bowl instead of eating from the packet can help keep servings in check.
Cheese Gonk Vitamins & Minerals
Vitamins
Vitamin E
2.17mg · 14% DV
B1
0.08mg · 7% DV
B3
0.98mg · 6% DV
B6
0.08mg · 5% DV
Minerals
Sodium
735mg · 32% DV
Phosphorus
126mg · 18% DV
Selenium
5.6µg · 10% DV
Copper
0.08mg · 9% DV
Potassium ⭐
105mg · 3% DV
Cheese Gonk Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cheese Gonk
To burn the 357 calories in 1 pack (medium) (70 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 Cheese Gonk?
Cheese Gonk is a packaged, cheese-flavoured corn snack made by shaping and puffing corn dough. It has a crisp, airy bite and a savoury, salty flavour, and is usually eaten straight from the pack as a quick snack at home, at work or on the go. It can also be served in a small bowl alongside a drink; keeping a portion separate makes it easier to stop when you’ve had enough. Its nutrition is led by carbohydrates and fat, with relatively little protein. A 100 g portion provides 510 kcal, so it is more of an energy-dense snack than a filling, protein-rich choice. For a lighter snack, serve a modest amount with fresh vegetables.
How Nutritious Is Cheese Gonk?
Nutrient density
Low
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
Low
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 Cheese Gonk Processed?
NOVA 4
Ultra-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 Cheese Gonk Contain Allergens?
Contains these allergens:
Which Diets Is Cheese Gonk Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Cheese Gonk Fat Profile
SATURATED
3.64g
MONOUNSATURATED
8.05g
POLYUNSATURATED
5.6g
Omega 6:3 ratio 68.3:1
Above the ideal 4:1 (68.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.