Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Puffed grains Calories
Light, airy grain product; typically low in fat
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Puffed grains (15 g) has 57 calories. That works out to 380 calories per 100 g. It contains 12.3 g of carbs, 1.4 g of protein, 0.2 g of fat and 0.5 g of fiber. Its 0.2 mg of Manganese covers 7% of the Daily Value. Its glycemic index is 70 (high), so it raises blood sugar quickly.
Puffed grains Nutrition Facts
Selected: 1 cup (medium) · 15 g
57
KCAL / 15G
Carbs
12.3g
· 4% DV
Protein
1.4g
· 3% DV
Fat
0.2g
· 0% DV
Fiber
0.5g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 87% · Protein 10% · Fat 3%
Puffed grains nutrition facts table · 1 cup (medium) (15 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 57 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 1.2 mg | 0% |
| Total carbohydrate | 12.3 g | 4% |
| Fiber | 0.5 g | 2% |
| Protein | 1.4 g | 3% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Cup of Puffed grains?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 15 g | 57 kcal |
| 1 piece (mini) | 10 g | 38 kcal |
| 1 serving (small) | 20 g | 76 kcal |
| 1 pack (small) | 25 g | 95 kcal |
| 2 cup (double) | 30 g | 114 kcal |
| 1 serving (medium) | 35 g | 133 kcal |
| 3 cup (triple) | 45 g | 171 kcal |
| 1 serving (large) | 50 g | 190 kcal |
| 100 g | 100 g | 380 kcal |
Calculated from 380 calories per 100 g.
Frequently Asked Questions About Puffed grains
What are puffed grains made from?
Puffed grains are made from cereal kernels such as rice, wheat, corn, or millet that expand during processing. A product may contain one grain or a blend, so the ingredient list is the best way to identify its base.
Are puffed grains the same as popcorn?
No. Popcorn is a specific type of corn kernel that expands when heated, while puffed grains can be made from several grains using different methods. Their texture and preparation are not necessarily the same.
Are puffed grains a good breakfast cereal?
They can be a convenient breakfast base, especially when paired with fruit and a source of protein such as milk or yogurt. Plain puffed grains are different from sweetened breakfast cereals, so check the product ingredients for added sugar.
Do puffed grains get soggy in milk?
Yes. Their airy, porous structure absorbs liquid quickly, so puffed grains lose their crunch if left in milk. Pour the milk just before eating, or keep the grains separate until you are ready to serve.
Are puffed grains whole grain?
Not necessarily. Some puffed grains are made from whole kernels, while others use refined grain ingredients. Look for a whole-grain ingredient in the product description; the puffed texture alone does not tell you whether the grain is whole.
Can you make puffed grains at home?
Usually not in the same way as commercial puffed grains, because many production methods rely on controlled heat and pressure. You can pop popcorn at home, but that does not reproduce the process used for every puffed grain.
How should you store puffed grains after opening?
Keep puffed grains in a tightly sealed container in a cool, dry cupboard. Exposure to moisture makes them lose their crisp texture. Avoid storing them near steam or in a container that lets air in.
Do puffed grains raise blood sugar quickly?
They can, particularly when made from refined grains, because puffing makes the grain easy to chew and digest. Pairing them with protein- and fiber-containing foods, such as yogurt and nuts, can make a meal more balanced.
Are puffed grains useful for weight loss?
They may fit into a weight-conscious meal, but their airy texture can make a serving look larger than it is and encourage extra handfuls. Measure a portion and add filling foods rather than relying on puffed grains alone.
Can puffed grains replace breadcrumbs in recipes?
Sometimes. Crushed puffed grains can add a crisp coating to foods, but they are lighter and more fragile than breadcrumbs, so they may not bind or brown in the same way. Try them in baked coatings rather than recipes that depend on firm crumbs.
Puffed grains Vitamins & Minerals
Vitamins
B3
0.54mg · 3% DV
B1
0.03mg · 3% DV
B5
0.08mg · 2% DV
Biotin
0.45µg · 2% DV
Minerals
Manganese
0.17mg · 7% DV
Phosphorus
32mg · 5% DV
Selenium
1.8µg · 3% DV
Copper
0.03mg · 3% DV
Potassium ⭐
24mg · 1% DV
Sodium
1.2mg · 0% DV
Puffed grains Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Puffed grains
To burn the 57 calories in 1 cup (medium) (15 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 Puffed grains?
Puffed grains are kernels such as rice, corn or wheat expanded with heat and pressure. They are made in many parts of the world, sold plain or sweetened, and often used as a base for breakfast cereals and snack mixes rather than belonging to one particular cuisine.
Try them with milk or yoghurt for breakfast, or combine them with nuts and dried fruit for a quick snack. Plain puffed grains are crisp and airy, with a mild taste that takes well to both sweet and savoury additions. Their nutrition varies by grain and any added ingredients, but they are generally carbohydrate-rich and low in fat; the figures here give 1.5 g of fat per 100 g. Choose an unsweetened variety if you want more control over added sugar.
How Nutritious Is Puffed grains?
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 Puffed grains 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 Puffed grains Contain Allergens?
Contains these allergens:
Which Diets Is Puffed grains Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Puffed grains Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.09g
Compare Puffed grains
Foods Similar to Puffed grains
Have another question about Puffed grains?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.