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Pea puffs Calories
Crispy pea-based snack
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (small) of Pea puffs (30 g) has 140 calories. That works out to 467 calories per 100 g. It contains 18.9 g of carbs, 2.6 g of protein, 6 g of fat and 1.7 g of fiber. Its 0.2 mg of Manganese covers 8% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Pea puffs Nutrition Facts
Selected: 1 serving (small) · 30 g
140
KCAL / 30G
Carbs
18.9g
· 7% DV
Protein
2.6g
· 5% DV
Fat
6g
· 8% DV
Fiber
1.7g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 54% · Protein 7% · Fat 39%
Pea puffs nutrition facts table · 1 serving (small) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 140 kcal | |
| Total fat | 6 g | 8% |
| Saturated fat | 0.63 g | 3% |
| Trans fat | 0.02 g | |
| Sodium | 216 mg | 9% |
| Total carbohydrate | 18.9 g | 7% |
| Fiber | 1.7 g | 6% |
| Protein | 2.6 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 Small Serving of Pea puffs?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (small) | 30 g | 140 kcal |
| 1 ounce (small) | 28 g | 131 kcal |
| 1 cup (medium) | 35 g | 163 kcal |
| 1 pack (small) | 40 g | 187 kcal |
| 1 serving (large) | 50 g | 234 kcal |
| 1 pack (medium) | 75 g | 350 kcal |
| 100 g | 100 g | 467 kcal |
| 1 pack (large) | 100 g | 467 kcal |
Calculated from 467 calories per 100 g.
Frequently Asked Questions About Pea puffs
Are pea puffs healthy?
Pea puffs can provide some protein and fibre, but they are usually an ultra-processed snack rather than a substitute for whole peas. Seasonings and added oil vary by product, so treat them as an occasional snack rather than a daily staple.
What are pea puffs made of?
Pea puffs are typically made from pea flour or pea protein blended with starch, oil and seasonings. The exact ingredients vary by brand and flavour, so a plain version and a heavily seasoned version may have quite different ingredient lists.
Are pea puffs good for weight loss?
Pea puffs are not a weight-loss food, and their light, crunchy texture can make it easy to eat more than you intend. Portioning some into a bowl instead of snacking from the bag can help you keep track of how much you eat.
Can people with diabetes eat pea puffs?
People with diabetes can include pea puffs, but the snack’s carbohydrates can affect blood glucose; being made with peas does not prevent that. Portion size and the rest of the meal matter, so follow your individual diabetes eating plan.
Are pea puffs safe for toddlers?
Pea puffs may be offered occasionally to older children, but their crunchy shape can pose a choking risk for toddlers. Choose snacks that suit your child’s chewing skills and supervise them while eating; pea puffs should not replace nourishing meals.
How should you store pea puffs after opening?
Keep opened pea puffs in an airtight container in a cool, dry place to preserve their crunch. Moisture makes them go stale, and you should follow any storage directions on the package and eat them by the stated date.
Can you make pea puffs at home?
Yes, you can make a similar baked snack at home using pea flour, water and seasonings. Shape the mixture thinly and bake until crisp; homemade versions let you control the salt and oil, though their texture may differ from packaged pea puffs.
How are pea puffs different from potato chips?
Pea puffs are usually made with pea flour or protein, while potato chips are made primarily from potato. The pea ingredient does not automatically make pea puffs lower in salt or fat; the nutrition and ingredients vary by product.
Do pea puffs taste like peas?
Pea puffs can have a mild, earthy pea flavour, but seasoning often changes the taste substantially. Cheese-style, spicy or other flavoured varieties may taste more like their coating than plain peas.
Can pea puffs go stale, and can you make them crunchy again?
Yes, pea puffs lose their crunch when exposed to moisture. Briefly warming a small amount in a low oven may help, but watch them closely because they can burn; store them airtight afterward to slow further staling.
Pea puffs Vitamins & Minerals
Vitamins
Vitamin E
0.93mg · 6% DV
B1
0.05mg · 4% DV
B6
0.05mg · 3% DV
Folate
12.6µg · 3% DV
Minerals
Sodium
216mg · 9% DV
Manganese
0.19mg · 8% DV
Copper
0.07mg · 8% DV
Phosphorus
55mg · 8% DV
Potassium ⭐
95mg · 3% DV
Pea puffs Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pea puffs
To burn the 140 calories in 1 serving (small) (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 Pea puffs?
Pea puffs are a packaged, crunchy snack made from pea-based ingredients. They are usually light and airy, with a mild, earthy pea flavour that may be paired with savoury seasonings. Enjoy them straight from the bag as a snack, or serve them with a dip; they also fit easily into a lunchbox or a casual spread.
They provide some protein and fibre, but are still best thought of as a snack rather than a main protein source. A small serving can work between meals, while fresh vegetables or a yoghurt-based dip make a more balanced pairing. Their crisp texture also makes them an easy alternative to chips when you want something pea-based.
How Nutritious Is Pea puffs?
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 Pea 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 Pea puffs Contain Allergens?
No known major allergens
Which Diets Is Pea 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
Pea puffs Fat Profile
SATURATED
0.63g
MONOUNSATURATED
3.06g
POLYUNSATURATED
1.83g
Omega 6:3 ratio 43.5:1
Above the ideal 4:1 (43.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.