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Corn and grain puffs Calories
Typically a light, crunchy processed snack; mostly carbohydrate-based, usually low in fiber and protein.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Corn and grain puffs (30 g) has 129 calories. That works out to 430 calories per 100 g. It contains 23 g of carbs, 2.2 g of protein, 3.2 g of fat and 1.1 g of fiber. Its 0.1 mg of B1 covers 5% of the Daily Value. Its glycemic index is 72 (high), so it raises blood sugar quickly.
Corn and grain puffs Nutrition Facts
Selected: 1 serving (medium) · 30 g
129
KCAL / 30G
Carbs
23g
· 8% DV
Protein
2.2g
· 4% DV
Fat
3.2g
· 4% DV
Fiber
1.1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 71% · Protein 7% · Fat 22%
Corn and grain puffs nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 129 kcal | |
| Total fat | 3.2 g | 4% |
| Saturated fat | 0.36 g | 2% |
| Trans fat | 0.01 g | |
| Sodium | 126 mg | 5% |
| Total carbohydrate | 23 g | 8% |
| Fiber | 1.1 g | 4% |
| Protein | 2.2 g | 4% |
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 Serving of Corn and grain puffs?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 129 kcal |
| 1 piece (mini) | 3 g | 13 kcal |
| 1 cup (small) | 15 g | 65 kcal |
| 1 pack (small) | 20 g | 86 kcal |
| 2 cup (medium) | 30 g | 129 kcal |
| 10 piece (medium) | 30 g | 129 kcal |
| 3 cup (large) | 45 g | 194 kcal |
| 1 pack (large) | 50 g | 215 kcal |
| 20 piece (large) | 60 g | 258 kcal |
| 100 g | 100 g | 430 kcal |
Calculated from 430 calories per 100 g.
Frequently Asked Questions About Corn and grain puffs
What are corn and grain puffs made of?
Corn and grain puffs are usually made from corn or other grains, with oil, salt, and flavourings varying by product. Many are ultra-processed snacks made through industrial shaping and expansion, so the ingredient list can differ considerably between brands.
Are corn and grain puffs a healthy snack?
Corn and grain puffs can be a convenient snack, but they are usually high in carbohydrates and low in fibre and protein. Pairing a portion with a protein-rich food, such as yogurt, can make the snack more filling.
Do corn and grain puffs raise blood sugar?
Yes, corn and grain puffs can raise blood sugar quickly because they are carbohydrate-heavy and have a glycemic index of 72. If you have diabetes, consider portion size and what you eat with them as part of your individual meal plan.
Do corn and grain puffs cause weight gain?
Corn and grain puffs do not cause weight gain on their own, but eating large amounts can add substantial energy to your day. Their light, crunchy texture makes it easy to keep snacking, so serve a portion rather than eating from the bag.
Are corn and grain puffs made from whole grains?
Not necessarily; the grains used in corn and grain puffs vary, and not every product is made with whole grains. Check the ingredient list for the specific grains and whether they are identified as whole grain; “multigrain” alone does not mean whole grain.
Why do corn and grain puffs get soggy in milk?
Corn and grain puffs have a porous, airy structure that absorbs liquid quickly, so they lose their crunch soon after touching milk. Add them just before eating if you want them crisp, or leave them in longer for a softer texture.
How should you store corn and grain puffs after opening?
Corn and grain puffs go soft when exposed to air and moisture. Seal the opened bag tightly and keep it in a cool, dry place; discard the product if its smell or texture has noticeably changed.
Are corn and grain puffs safe for toddlers?
Corn and grain puffs may be unsuitable for very young children because dry, crunchy pieces can pose a choking risk. Offer them only when the child can manage the texture safely, and supervise them while they eat.
Can you make corn and grain puffs at home?
You can make a crunchy grain snack at home, but reproducing commercial corn and grain puffs is difficult. Packaged puffs are commonly expanded with specialised extrusion equipment; oven-toasted grains are an alternative, but have a different texture.
Are corn and grain puffs filling enough to replace breakfast?
Usually not; corn and grain puffs tend to be low in protein and fibre, nutrients that help make a meal satisfying. For breakfast, combine them with more substantial foods such as eggs, fruit, or yogurt rather than relying on puffs alone.
Corn and grain puffs Vitamins & Minerals
Vitamins
B1
0.05mg · 4% DV
B3
0.54mg · 3% DV
B6
0.04mg · 2% DV
Folate
8.4µg · 2% DV
Minerals
Sodium
126mg · 5% DV
Phosphorus
35mg · 5% DV
Manganese
0.1mg · 4% DV
Selenium
2.1µg · 4% DV
Potassium ⭐
44mg · 1% DV
Corn and grain puffs Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Corn and grain puffs
To burn the 129 calories in 1 serving (medium) (30 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 Corn and grain puffs?
Corn and grain puffs are a crisp, airy snack made by puffing corn along with other grains, and are commonly sold ready to eat. Their light crunch makes them easy to snack on by themselves; around the world, they’re also served in lunchboxes or alongside a casual drink. For a more substantial snack, pair them with yoghurt or a small handful of nuts.
They’re mainly a source of carbohydrates, with relatively little fibre or protein. The airy texture can make it easy to eat more than intended straight from the bag, so portioning some into a bowl is a simple way to keep track.
How Nutritious Is Corn and grain puffs?
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 Corn and grain puffs 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 Corn and grain puffs Contain Allergens?
Contains these allergens:
Which Diets Is Corn and grain puffs Good For?
Vegan
✓ 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
Corn and grain puffs Fat Profile
SATURATED
0.36g
MONOUNSATURATED
1.23g
POLYUNSATURATED
0.9g
Omega 6:3 ratio 84:1
Above the ideal 4:1 (84:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.