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High-protein cereal puffs Calories
A protein-rich, crunchy processed cereal product commonly eaten as a breakfast cereal or snack.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of High-protein cereal puffs (30 g) has 114 calories. That works out to 380 calories per 100 g. It contains 16.2 g of carbs, 9 g of protein, 1.7 g of fat and 2.4 g of fiber. Its 0.5 µg of B12 covers 19% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
High-protein cereal puffs Nutrition Facts
Selected: 1 cup (medium) · 30 g
114
KCAL / 30G
Carbs
16.2g
· 6% DV
Protein
9g
· 18% DV
Fat
1.7g
· 2% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 56% · Protein 31% · Fat 13%
High-protein cereal puffs nutrition facts table · 1 cup (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 114 kcal | |
| Total fat | 1.7 g | 2% |
| Saturated fat | 0.33 g | 2% |
| Trans fat | 0 g | |
| Sodium | 156 mg | 7% |
| Total carbohydrate | 16.2 g | 6% |
| Fiber | 2.4 g | 9% |
| Protein | 9 g | 18% |
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 High-protein cereal puffs?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 30 g | 114 kcal |
| 1 tablespoon (small) | 5 g | 19 kcal |
| ½ cup (small) | 15 g | 57 kcal |
| 1 ounce (medium) | 28 g | 106 kcal |
| 1 serving (medium) | 30 g | 114 kcal |
| 1.5 cup (large) | 45 g | 171 kcal |
| 2 cup (extra large) | 60 g | 228 kcal |
| 100 g | 100 g | 380 kcal |
Calculated from 380 calories per 100 g.
Frequently Asked Questions About High-protein cereal puffs
Are high-protein cereal puffs healthy?
They can be a convenient protein-rich cereal, but they are not automatically a balanced meal. Pair high-protein cereal puffs with fruit and milk or yogurt for a more varied breakfast.
How do you eat high-protein cereal puffs?
Eat high-protein cereal puffs with milk, yogurt, or kefir, or enjoy them plain as a snack. Add liquid just before eating if you want them to stay crunchy.
Are high-protein cereal puffs good for weight loss?
They do not cause weight loss on their own. Their protein and fiber may help make a meal more filling, but oversized portions or calorie-dense toppings can work against that goal.
Do high-protein cereal puffs get soggy in milk?
Yes, high-protein cereal puffs soften as they absorb milk. Pour the milk in immediately before eating, or serve it on the side, to keep more of their crunch.
Can you eat high-protein cereal puffs as a dry snack?
Yes, high-protein cereal puffs can be eaten straight from the pack as a crunchy snack. If you find them dry, have water or another drink alongside them.
Are high-protein cereal puffs a good post-workout snack?
Yes, high-protein cereal puffs with milk or yogurt provide protein along with carbohydrates after exercise. They are a convenient option, though they are not a specially formulated recovery product.
What are high-protein cereal puffs made from?
The ingredients vary by recipe. High-protein cereal puffs may combine grains with added protein ingredients, such as soy or wheat protein; the ingredient list identifies the exact sources in a particular product.
How should you store high-protein cereal puffs after opening?
Store high-protein cereal puffs in an airtight container in a cool, dry place. Keeping moisture out helps preserve their crunch; discard them if they develop an unusual smell or appearance.
Can people with diabetes eat high-protein cereal puffs?
They may fit into a meal plan, but their carbohydrates can raise blood glucose and individual responses differ. If you have diabetes, ask your healthcare professional how to account for them in your meals.
Can high-protein cereal puffs replace a bowl of regular cereal for breakfast?
Yes, high-protein cereal puffs can take the place of regular cereal, but the swap does not make breakfast complete by itself. Add fruit and milk or yogurt for a more substantial bowl.
High-protein cereal puffs Vitamins & Minerals
Vitamins
B12
0.45µg · 19% DV
B2
0.24mg · 18% DV
B3
2.85mg · 18% DV
B1
0.21mg · 18% DV
Minerals
Phosphorus
114mg · 16% DV
Manganese
0.36mg · 16% DV
Iron
2.4mg · 13% DV
Zinc
1.35mg · 12% DV
Sodium
156mg · 7% DV
Potassium ⭐
126mg · 4% DV
High-protein cereal puffs Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off High-protein cereal puffs
To burn the 114 calories in 1 cup (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 High-protein cereal puffs?
High-protein cereal puffs are a packaged cereal made from puffed grains, with the recipe designed to provide more protein than many conventional breakfast cereals. They may be plain or sweetened, and the exact ingredients vary by product.
Their light, crisp texture works well in a bowl with milk or yoghurt, topped with fruit, or eaten by the handful as a snack. They fit easily into breakfast routines in many places, though you can also sprinkle them over yoghurt for added crunch. They are notably protein-rich, providing 30 g of protein per 100 g, and contain fibre too. For a less sweet, more filling bowl, pair a modest portion with plain yoghurt and fresh fruit.
How Nutritious Is High-protein cereal puffs?
Nutrient density
High
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
High
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 High-protein cereal puffs Processed?
NOVA 3
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 High-protein cereal puffs Contain Allergens?
Contains these allergens:
Which Diets Is High-protein cereal puffs 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
High-protein cereal puffs Fat Profile
SATURATED
0.33g
MONOUNSATURATED
0.45g
POLYUNSATURATED
0.69g
Omega 6:3 ratio 31.5:1
Above the ideal 4:1 (31.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.