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Corn puffs Calories
Light, crunchy corn snack
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 pack (medium) of Corn puffs (30 g) has 120 calories. That works out to 400 calories per 100 g. It contains 23.4 g of carbs, 2.1 g of protein, 2.1 g of fat and 0.8 g of fiber. Its glycemic index is 75 (high), so it raises blood sugar quickly.
Corn puffs Nutrition Facts
Selected: 1 pack (medium) · 30 g
120
KCAL / 30G
Carbs
23.4g
· 9% DV
Protein
2.1g
· 4% DV
Fat
2.1g
· 3% DV
Fiber
0.8g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 77% · Protein 7% · Fat 16%
Corn puffs nutrition facts table · 1 pack (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 120 kcal | |
| Total fat | 2.1 g | 3% |
| Saturated fat | 0.36 g | 2% |
| Trans fat | 0 g | |
| Sodium | 120 mg | 5% |
| Total carbohydrate | 23.4 g | 9% |
| Fiber | 0.8 g | 3% |
| Protein | 2.1 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 Pack of Corn puffs?
| Serving | Amount | Calories |
|---|---|---|
| 1 pack (medium) | 30 g | 120 kcal |
| 1 piece (mini) | 5 g | 20 kcal |
| 1 cup (small) | 15 g | 60 kcal |
| 1 pack (small) | 30 g | 120 kcal |
| 1 cup (medium) | 30 g | 120 kcal |
| 1 serving (medium) | 40 g | 160 kcal |
| 1 pack (medium) | 50 g | 200 kcal |
| 1 cup (large) | 50 g | 200 kcal |
| 1 pack (large) | 80 g | 320 kcal |
| 100 g | 100 g | 400 kcal |
| 2 pack (double) | 100 g | 400 kcal |
Calculated from 400 calories per 100 g.
Frequently Asked Questions About Corn puffs
Are corn puffs healthy?
Corn puffs can be an occasional snack, but they are not usually as filling or nutrient-dense as foods such as fruit, yogurt, or nuts. Their light texture makes it easy to eat a lot without feeling especially full, so portioning them out can help.
What are corn puffs made of?
Corn puffs are usually made from cornmeal or corn grits, with oil, salt, and sometimes flavorings added. The exact ingredients vary by product, and the seasoning can change the taste and salt content considerably.
How are corn puffs made?
Corn puffs are typically made by cooking corn-based dough under heat and pressure, forcing it through a shaped opening so it expands. They are then dried or baked, and some varieties are coated with oil or seasoning. This industrial processing is why many are classed as ultra-processed.
Can you make corn puffs at home?
You can make a crunchy corn snack at home by mixing cornmeal into a dough, shaping small pieces, and baking them. Homemade pieces usually have a denser texture than packaged corn puffs, since recreating the high-pressure puffing process requires specialized equipment.
Do corn puffs make you gain weight?
Corn puffs do not cause weight gain on their own, but eating large amounts often can contribute to it. Their airy texture can make portions seem smaller than they are. Put some in a bowl rather than snacking straight from the bag.
Why do corn puffs melt in your mouth?
Corn puffs have a porous, airy structure created during puffing, so saliva softens and breaks them down quickly. This is especially noticeable in light puffed varieties; denser corn chips tend to stay crunchy for longer.
How do you keep corn puffs crunchy after opening?
Keep corn puffs in an airtight container in a cool, dry place after opening. Exposure to air and humidity makes them lose their crunch, so seal the bag tightly or transfer the remaining puffs to a container soon after serving.
Are corn puffs safe for babies?
Corn puffs are not automatically safe for babies: pieces that are too firm or large can pose a choking risk. Offer only age-appropriate textures when your baby is ready for finger foods, and supervise closely while they eat.
Can people with diabetes eat corn puffs?
People with diabetes can include corn puffs in a meal plan, but their easily digested starch may raise blood glucose. Portion size and what you eat alongside them matter; follow your clinician’s or dietitian’s advice for your individual plan.
Are corn puffs the same as popcorn?
No. Popcorn is made by heating whole kernels until they pop, while corn puffs are made from ground corn shaped and puffed during processing. They have different textures and are made in different ways.
Corn puffs Vitamins & Minerals
Vitamins
B1
0.05mg · 4% DV
B3
0.45mg · 3% DV
B5
0.09mg · 2% DV
B6
0.03mg · 2% DV
Minerals
Sodium
120mg · 5% DV
Copper
0.03mg · 3% DV
Manganese
0.06mg · 3% DV
Phosphorus
18mg · 3% DV
Potassium ⭐
27mg · 1% DV
Corn puffs Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Corn puffs
To burn the 120 calories in 1 pack (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 puffs?
Corn puffs are a packaged snack made from a corn-based mixture that is shaped and puffed into light, crisp pieces. Their flavour is usually mildly sweet and savoury, with salt or seasoning added to many varieties. They are commonly eaten straight from the pack as a quick snack, at home, on the go, or alongside a casual drink; a bowl can also be served for sharing.
They are mainly a source of carbohydrates, with relatively little protein or fibre, so they may not keep you full for long on their own. For a more substantial snack, pair a small portion with fruit or a dip such as plain yoghurt.
How Nutritious Is Corn 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 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 puffs Contain Allergens?
No known major allergens
Which Diets Is Corn 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
Corn puffs Fat Profile
SATURATED
0.36g
MONOUNSATURATED
0.63g
POLYUNSATURATED
0.81g
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Nutrition data compiled from USDA FoodData Central and scientific sources.