Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Wheat Puff Calories
Low fat, light snack, source of fiber
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Wheat Puff (15 g) has 56 calories. That works out to 370 calories per 100 g. It contains 11.7 g of carbs, 1.7 g of protein, 0.2 g of fat and 0.7 g of fiber. Its 0.4 mg of Manganese covers 16% of the Daily Value. Its glycemic index is 80 (high), so it raises blood sugar quickly.
What is Wheat Puff?
Wheat Puff is made by heating and expanding wheat kernels, leaving them light, crisp and porous. It is eaten as a simple snack or served as a breakfast cereal with milk or yoghurt. Across English-speaking households, it can be added to a bowl with fruit, or sprinkled over yoghurt for crunch; it softens if left to sit in liquid.
It is low in fat and mostly provides carbohydrates, with 4.5 g of fibre per 100 g. On its own, it may not make a particularly filling meal, so pair it with yoghurt or milk and fresh fruit for a more substantial breakfast. Choose an unsweetened version if you want to keep the bowl lighter.
Wheat Puff Nutrition Facts
Selected: 100 g
370
KCAL / 100G
Carbs
78g
· 28% DV
Protein
11.5g
· 23% DV
Fat
1.2g
· 2% DV
Fiber
4.5g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 85% · Protein 12% · Fat 3%
Wheat Puff Vitamins & Minerals
Vitamins
B1
0.35mg · 29% DV
B3
4.2mg · 26% DV
B6
0.3mg · 18% DV
B5
0.6mg · 12% DV
Minerals
Manganese
3mg · 130% DV
Selenium
32µg · 58% DV
Phosphorus
320mg · 46% DV
Magnesium
90mg · 21% DV
How Nutritious Is Wheat Puff?
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.
Wheat Puff Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Wheat Puff
To burn the 370 calories in 100 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.
Is Wheat 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 Wheat Puff Contain Allergens?
Contains these allergens:
Which Diets Is Wheat Puff 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
Wheat Puff Fat Profile
SATURATED
0.22g
MONOUNSATURATED
0.13g
POLYUNSATURATED
0.65g
Omega 6:3 ratio 27.5:1
Above the ideal 4:1 (27.5:1).
Compare Wheat Puff
Foods Similar to Wheat Puff
Frequently Asked Questions About Wheat Puff
How is Wheat Puff made?
Wheat Puff is made by heating wheat kernels and expanding them with pressure, which creates a light, porous texture. Manufacturers may use different puffing processes, so the exact method and any added ingredients vary by product.
Can you eat Wheat Puff without cooking it?
Yes, Wheat Puff is ready to eat and does not need cooking. You can eat it straight from the pack or add it to a meal; heating it is optional and may change its crisp texture.
Does Wheat Puff get soggy in milk?
Yes, Wheat Puff softens quickly when left in milk because its airy structure absorbs liquid. Pour the milk over it just before eating if you want to keep some crunch.
Can Wheat Puff be used instead of breadcrumbs?
Yes, crushed Wheat Puff can stand in for breadcrumbs in some coatings or toppings, but it is lighter and more fragile. Crush it finely and press it gently onto food so it adheres before cooking.
Can you make cereal bars with Wheat Puff?
Yes, Wheat Puff works well in homemade cereal bars because it adds a crisp, airy bite. Mix it with dried fruit or nuts and a sticky binder, then press the mixture firmly so the bars hold together.
How is Wheat Puff different from puffed rice?
Wheat Puff is made from wheat, while puffed rice is made from rice; they have different flavors and may have different textures. Wheat Puff is not a direct substitute for puffed rice in every recipe, especially where the grain's flavor matters.
Is Wheat Puff good for weight loss?
Wheat Puff can fit into a weight-loss eating plan, but it does not cause weight loss by itself. Its airy texture can make a serving look larger than it is, so pair it with filling foods such as yogurt rather than relying on it alone.
Can people with diabetes eat Wheat Puff?
Wheat Puff can raise blood sugar, and a large portion eaten on its own may have a stronger effect. People with diabetes can account for it in their eating plan and pair it with foods such as yogurt for a more substantial snack.
How should you store Wheat Puff after opening?
Store Wheat Puff in an airtight container in a cool, dry place after opening. Exposure to humidity makes the pieces lose their crunch, so close the package securely if you do not transfer it to a container.
Can Wheat Puff be added to homemade trail mix?
Yes, Wheat Puff can add a crisp, mild-tasting element to trail mix. Combine it with nuts and dried fruit shortly before serving, since moist ingredients can soften the puffed pieces during storage.
Have another question about Wheat Puff?
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.