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Puff Puff Calories
Popular West African fried dough snack
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
3 piece (medium) of Puff Puff (90 g) has 306 calories. That works out to 340 calories per 100 g. It contains 43.2 g of carbs, 5.4 g of protein, 11.7 g of fat and 1.8 g of fiber. Its 0.1 mg of B1 covers 10% of the Daily Value. Its glycemic index is 75 (high), so it raises blood sugar quickly.
Puff Puff Nutrition Facts
Selected: 3 piece (medium) · 90 g
306
KCAL / 90G
Carbs
43.2g
· 16% DV
Protein
5.4g
· 11% DV
Fat
11.7g
· 15% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 58% · Protein 7% · Fat 35%
Puff Puff nutrition facts table · 3 piece (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 306 kcal | |
| Total fat | 11.7 g | 15% |
| Saturated fat | 2.25 g | 11% |
| Trans fat | 0.09 g | |
| Sodium | 162 mg | 7% |
| Total carbohydrate | 43.2 g | 16% |
| Fiber | 1.8 g | 6% |
| Protein | 5.4 g | 11% |
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 3 Pieces of Puff Puff?
| Serving | Amount | Calories |
|---|---|---|
| 3 piece (medium) | 90 g | 306 kcal |
| 1 piece (small) | 30 g | 102 kcal |
| 100 g | 100 g | 340 kcal |
| 1 serving (medium) | 120 g | 408 kcal |
| 5 piece (large) | 150 g | 510 kcal |
| 2 serving (large) | 240 g | 816 kcal |
| 10 piece (jumbo) | 300 g | 1020 kcal |
Calculated from 340 calories per 100 g.
Frequently Asked Questions About Puff Puff
What is Puff Puff?
Puff Puff is a popular West African fried dough snack, made by deep-frying small portions of a sweet, yeasted batter. It is especially associated with Nigerian street food and is usually eaten warm.
How do you make Puff Puff?
Puff Puff is made by mixing flour, yeast, sugar, salt, and warm water, then letting the batter rise before frying spoonfuls in hot oil. Allowing it to rise gives the centers their soft, airy texture.
Where does Puff Puff come from?
Puff Puff comes from West African food traditions and is particularly popular in Nigeria. Similar fried dough snacks are eaten across the region; in Ghana, a closely related version is commonly called bofrot.
What is the difference between Puff Puff and bofrot?
Puff Puff and bofrot are closely related West African fried dough snacks, but recipes and names vary by place and household. Both are usually made from yeasted dough and fried; bofrot may be shaped or seasoned differently.
Why is my Puff Puff not rising?
Puff Puff batter usually fails to rise when the yeast is inactive or the batter has not rested long enough. Use warm—not hot—water and leave the covered batter in a warm spot until it looks noticeably puffy.
Why does Puff Puff absorb too much oil?
Puff Puff often absorbs excess oil when the frying oil is not hot enough, so the dough takes longer to cook. Keep the heat steady; oil that is too hot can brown the outside before the center cooks through.
Why is my Puff Puff raw in the middle?
Puff Puff can stay raw in the middle if the pieces are too large or the oil is too hot. Make smaller, evenly sized portions and lower the heat if the outside is browning before the center has cooked.
What do you serve with Puff Puff?
Puff Puff is commonly served warm on its own as a snack or dessert. Some people dust it with sugar, while others enjoy it alongside tea or as part of a spread of West African snacks.
How should you store leftover Puff Puff?
Puff Puff tastes best on the day it is fried. Let leftovers cool completely, place them in a covered container, and refrigerate rather than leaving them out for an extended time; eat them within a few days.
Can you freeze Puff Puff?
Yes, you can freeze cooked Puff Puff. Cool the pieces completely, freeze them separately so they do not stick together, then transfer them to an airtight container. Reheat from frozen in an oven or air fryer.
Puff Puff Vitamins & Minerals
Vitamins
B1
0.12mg · 10% DV
B3
1.08mg · 7% DV
Biotin
1.8µg · 6% DV
B2
0.06mg · 5% DV
Minerals
Sodium
162mg · 7% DV
Selenium
3.6µg · 7% DV
Iron
1.08mg · 6% DV
Phosphorus
36mg · 5% DV
Potassium ⭐
59mg · 2% DV
Puff Puff Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Puff Puff
To burn the 306 calories in 3 piece (medium) (90 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 Puff Puff?
Puff Puff is a much-loved West African sweet snack, especially in Nigeria and Ghana. Small portions of yeasted dough—typically made with flour, water and sugar—are fried until golden. The result is lightly crisp outside and soft, airy and chewy inside. You’ll find it at street stalls, celebrations and casual gatherings, often served freshly made.
It’s commonly eaten plain or with a dusting of sugar, and makes an easy treat alongside tea or coffee. Its energy comes largely from carbohydrates and fat: 100 g provides about 340 kcal. Since it’s fried and filling, sharing a portion or pairing a few pieces with fresh fruit can make for a lighter snack.
How Nutritious Is Puff Puff?
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 Puff Puff 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 Puff Puff Contain Allergens?
Contains these allergens:
Which Diets Is Puff Puff 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
Puff Puff Fat Profile
SATURATED
2.25g
MONOUNSATURATED
3.69g
POLYUNSATURATED
2.07g
Omega 6:3 ratio 198:1
Above the ideal 4:1 (198:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.