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Whole wheat puff Calories
Whole-grain, light and crisp puffed wheat cereal/snack
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Whole wheat puff (15 g) has 55 calories. That works out to 367 calories per 100 g. It contains 11.1 g of carbs, 1.8 g of protein, 0.4 g of fat and 1.5 g of fiber. Its 0.5 mg of Manganese covers 20% of the Daily Value. Its glycemic index is 67 (medium), so it raises blood sugar at a moderate pace.
Whole wheat puff Nutrition Facts
Selected: 1 cup (medium) · 15 g
55
KCAL / 15G
Carbs
11.1g
· 4% DV
Protein
1.8g
· 4% DV
Fat
0.4g
· 1% 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 80% · Protein 13% · Fat 7%
Whole wheat puff nutrition facts table · 1 cup (medium) (15 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 55 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.06 g | 0% |
| Trans fat | 0 g | |
| Sodium | 1.2 mg | 0% |
| Total carbohydrate | 11.1 g | 4% |
| Fiber | 1.5 g | 5% |
| Protein | 1.8 g | 4% |
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 Cup of Whole wheat puff?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 15 g | 55 kcal |
| 1 piece (mini) | 5 g | 18 kcal |
| 1 cup (small) | 10 g | 37 kcal |
| 1 serving (small) | 20 g | 73 kcal |
| 1 pack (small) | 25 g | 92 kcal |
| 2 cup (large) | 30 g | 110 kcal |
| 1 serving (medium) | 30 g | 110 kcal |
| 1 serving (large) | 45 g | 165 kcal |
| 100 g | 100 g | 367 kcal |
Calculated from 367 calories per 100 g.
Frequently Asked Questions About Whole wheat puff
What is a whole wheat puff?
A whole wheat puff is a light, crisp cereal made by expanding wheat grains with heat and pressure. It can be eaten on its own or added to foods such as milk and yogurt.
How do you eat whole wheat puffs?
Eat whole wheat puffs plain as a crunchy snack, or add them to milk, yogurt, or a cereal bowl. Add them just before eating if you want them to stay crisp.
Are whole wheat puffs good for you?
Whole wheat puffs provide whole-grain fiber and can be a convenient crunchy snack. On their own, they may not be very filling, so pair them with yogurt or another protein-rich food for a more substantial snack.
Can you eat whole wheat puffs with milk?
Yes, whole wheat puffs can be eaten with milk as a quick cereal. Pour the milk over them just before serving, since they soften quickly once wet.
Do whole wheat puffs make you gain weight?
Whole wheat puffs do not cause weight gain by themselves; consistently eating more energy than your body uses can. Their airy texture can make it easy to pour a large bowl, so portion them rather than eating straight from the packet.
Do whole wheat puffs raise blood sugar?
Yes, whole wheat puffs can raise blood sugar because they contain carbohydrates. Whole-grain fiber does not prevent that rise; if you have diabetes, pairing them with protein and following your individual meal plan can help.
Can you put whole wheat puffs in yogurt?
Yes, whole wheat puffs work well stirred into yogurt for a crisp contrast. Add them right before eating, because they absorb moisture and lose their crunch if left in yogurt.
Are whole wheat puffs the same as puffed rice?
No, whole wheat puffs are made from wheat, while puffed rice is made from rice. They have different flavors and grain ingredients, so they are not interchangeable for someone avoiding wheat.
How should you store whole wheat puffs after opening?
Keep whole wheat puffs in an airtight container in a cool, dry place after opening. Moisture makes them lose their crisp texture; discard them if they develop mold or an unusual smell.
Can you make whole wheat puffs at home?
You can make a crunchy wheat snack at home, but reproducing commercial whole wheat puffs is difficult. Their airy texture usually comes from specialized puffing equipment; toasted cooked wheat can be a crisp, though denser, alternative.
Whole wheat puff Vitamins & Minerals
Vitamins
B3
0.87mg · 5% DV
B1
0.06mg · 5% DV
Biotin
0.9µg · 3% DV
B5
0.14mg · 3% DV
Minerals
Manganese
0.47mg · 20% DV
Selenium
6.3µg · 11% DV
Phosphorus
50mg · 7% DV
Copper
0.05mg · 6% DV
Potassium ⭐
54mg · 2% DV
Sodium
1.2mg · 0% DV
Whole wheat puff Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole wheat puff
To burn the 55 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 Whole wheat puff?
Whole wheat puff is a crisp, airy cereal made by puffing whole wheat. Its mild, grainy flavour works well at breakfast or as a quick snack. In many places it is eaten in a bowl with milk or yoghurt, often topped with fruit; it can also be mixed into granola or eaten by the handful when you want something crunchy.
It is light in texture but provides whole-grain fibre and some protein; a 15 g serving is a modest portion. Pair it with yoghurt or milk and fresh fruit for a more filling bowl, or choose an unsweetened version if you want to keep added sweetness down.
How Nutritious Is Whole 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.
Is Whole 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 Whole wheat puff Contain Allergens?
Contains these allergens:
Which Diets Is Whole 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
Whole wheat puff Fat Profile
SATURATED
0.06g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.16g
Omega 6:3 ratio 14:1
Above the ideal 4:1 (14:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.