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Sour Cream & Onion Protein Puffs Calories
High-protein crunchy snack with sour cream and onion flavour
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 pack (small) of Sour Cream & Onion Protein Puffs (30 g) has 123 calories. That works out to 410 calories per 100 g. It contains 11.4 g of carbs, 10.5 g of protein, 4.2 g of fat and 1.5 g of fiber. Its 123 mg of Phosphorus covers 18% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Sour Cream & Onion Protein Puffs Nutrition Facts
Selected: 1 pack (small) · 30 g
123
KCAL / 30G
Carbs
11.4g
· 4% DV
Protein
10.5g
· 21% DV
Fat
4.2g
· 5% DV
Fiber
1.5g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 36% · Protein 33% · Fat 31%
Sour Cream & Onion Protein Puffs nutrition facts table · 1 pack (small) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 123 kcal | |
| Total fat | 4.2 g | 5% |
| Saturated fat | 0.93 g | 5% |
| Trans fat | 0.02 g | |
| Sodium | 234 mg | 10% |
| Total carbohydrate | 11.4 g | 4% |
| Fiber | 1.5 g | 5% |
| Protein | 10.5 g | 21% |
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 Pack of Sour Cream & Onion Protein Puffs?
| Serving | Amount | Calories |
|---|---|---|
| 1 pack (small) | 30 g | 123 kcal |
| 1 ounce (small) | 28 g | 115 kcal |
| 1 cup (medium) | 35 g | 144 kcal |
| 1 serving (medium) | 40 g | 164 kcal |
| 1 pack (large) | 50 g | 205 kcal |
| 2 serving (double) | 80 g | 328 kcal |
| 100 g | 100 g | 410 kcal |
| 1 pack (jumbo) | 100 g | 410 kcal |
Calculated from 410 calories per 100 g.
Frequently Asked Questions About Sour Cream & Onion Protein Puffs
Are Sour Cream & Onion Protein Puffs a good substitute for chips?
Sour cream & onion protein puffs can replace chips when you want a crunchy, savory snack, but they are not simply a more nutritious version of the same food. They are ultra-processed, so their protein content does not make them a stand-in for whole foods.
What gives Sour Cream & Onion Protein Puffs their tangy flavor?
Sour cream & onion protein puffs get their tangy, savory taste from sour-cream-and-onion-style seasoning. The flavor name does not prove that the product contains actual sour cream or onion; the ingredient list tells you what the seasoning is made from.
How are Sour Cream & Onion Protein Puffs made?
Sour cream & onion protein puffs are made by forming a protein-containing base into light, crunchy pieces and adding flavored seasoning. The precise ingredients and production method vary by product, so the name alone cannot tell you whether a particular version is baked or fried.
Can Sour Cream & Onion Protein Puffs help with weight loss?
Sour cream & onion protein puffs do not cause weight loss on their own. Their protein may make them more satisfying than some snacks, but they are still a packaged snack; whether they fit your goals depends on how you use them in your eating routine.
Do Sour Cream & Onion Protein Puffs work as a post-workout snack?
Yes, sour cream & onion protein puffs can be a convenient post-workout snack when you need something portable. They are not a complete recovery meal, so pair them with water and a meal or snack that provides other nutrients if you need more substantial refuelling.
Are Sour Cream & Onion Protein Puffs baked or fried?
You cannot tell whether sour cream & onion protein puffs are baked or fried from the product name. Production methods differ between products, and some puff snacks use other processes; look for a cooking-method claim on the package rather than assuming.
Can you eat Sour Cream & Onion Protein Puffs with a dip?
Yes, sour cream & onion protein puffs can be served with a dip, though their seasoned flavor is already strong. A plain yogurt-based dip or fresh vegetables can balance the savory seasoning without making the snack feel overly rich.
How should you store Sour Cream & Onion Protein Puffs after opening?
Keep opened sour cream & onion protein puffs in an airtight container in a cool, dry place to help preserve their crunch. Moisture makes puff snacks go stale, so seal them promptly and follow any storage directions on the package.
Are Sour Cream & Onion Protein Puffs filling?
Sour cream & onion protein puffs may feel more satisfying than some conventional crunchy snacks because they contain protein. Their light, small-pack format still makes them a snack rather than a dependable replacement for a full meal.
Are Sour Cream & Onion Protein Puffs suitable for kids?
Sour cream & onion protein puffs can be offered to children occasionally, but they are best treated as a snack rather than a regular staple. The seasoning and saltiness can vary by product, so serve a modest portion alongside more nourishing everyday foods.
Sour Cream & Onion Protein Puffs Vitamins & Minerals
Vitamins
B12
0.21µg · 9% DV
B2
0.1mg · 8% DV
B3
0.93mg · 6% DV
Biotin
1.5µg · 5% DV
Minerals
Phosphorus
123mg · 18% DV
Sodium
234mg · 10% DV
Selenium
5.4µg · 10% DV
Manganese
0.17mg · 7% DV
Potassium ⭐
78mg · 2% DV
Sour Cream & Onion Protein Puffs Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sour Cream & Onion Protein Puffs
To burn the 123 calories in 1 pack (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 Sour Cream & Onion Protein Puffs?
Sour Cream & Onion Protein Puffs are a packaged savoury snack with a crisp, airy texture and a tangy onion-and-cream flavour. They are made as a higher-protein alternative to familiar crunchy snacks and are usually eaten straight from the pack.
They fit easily into a lunchbox, desk snack or casual get-together, and pair well with fresh vegetables or a simple dip. Their protein content is a notable feature: they provide 35 g per 100 g. A small pack is about 30 g, making it easy to portion; add fruit or crunchy vegetables if you want a more rounded snack.
How Nutritious Is Sour Cream & Onion Protein 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 Sour Cream & Onion Protein 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 Sour Cream & Onion Protein Puffs Contain Allergens?
Contains these allergens:
Which Diets Is Sour Cream & Onion Protein 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
Sour Cream & Onion Protein Puffs Fat Profile
SATURATED
0.93g
MONOUNSATURATED
1.56g
POLYUNSATURATED
0.78g
Omega 6:3 ratio 37.5:1
Above the ideal 4:1 (37.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.