Cereal, corn puffs
Common food
Photo: Wikipedia
Corn puffs are light, airy, and crunchy extruded snacks with a distinct corn flavor and a satisfying melt-in-your-mouth texture. They are a low-fat, high-carbohydrate food, primarily composed of cornmeal, and are often enjoyed as a simple, savory snack or breakfast cereal. Their nutritional profile is characterized by a high energy density from carbohydrates, with minimal fat and a moderate amount of fiber.
Calorie split: 8% protein · 85% carbs · 6% fat
↓ Full nutrition💚 Why it's loved
People love corn puffs for their satisfying crunch and mild, savory corn taste, which makes them an easy, addictive snack. Their light, airy texture and versatility—enjoyed plain, with dips, or as a cereal—make them a nostalgic and convenient choice for all ages.
⚠️ Watch-outs & how to enjoy it better
The high carbohydrate content, especially from refined corn, can lead to rapid blood sugar spikes, which is a concern for individuals managing diabetes or insulin resistance. To counteract this, pair corn puffs with a source of protein (like Greek yogurt or nuts) or healthy fat (like avocado) to slow glucose absorption and improve satiety. Additionally, some brands may contain added sodium or artificial flavors; opting for low-sodium, minimally processed versions and practicing portion control can mitigate these downsides.
Key benefits
- Provides a quick source of energy from carbohydrates.
- Low in fat, making it a lighter snack option compared to many fried alternatives.
- Contains dietary fiber, which can aid in digestion.
- Often fortified with vitamins and minerals in some commercial brands.
- Gluten-free when made from pure corn, suitable for those with gluten sensitivities.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Corn puffs were originally developed in the 1930s as a way to utilize surplus corn, and the extrusion process that creates their signature airy texture was a revolutionary food technology at the time.
Full nutrition (USDA data · scales with serving)
| Water | 9.5 g |
| Energy | 371 kcal |
| Protein | 7.7 g |
| Total lipid (fat) | 2.6 g |
| Carbohydrate, by difference | 77.8 g |
| Fiber, total dietary | 7.3 g |
| Total Sugars | 12.2 g |
| Calcium, Ca | 324 mg |
| Iron, Fe | 28.0 mg |
| Magnesium, Mg | 28.0 mg |
| Phosphorus, P | 99.0 mg |
| Potassium, K | 122 mg |
| Sodium, Na | 525 mg |
| Zinc, Zn | 0.64 mg |
| Copper, Cu | 0.10 mg |
| Selenium, Se | 8.9 ug |
| Vitamin C, total ascorbic acid | 22.8 mg |
| Thiamin | 0.57 mg |
| Riboflavin | 0.53 mg |
| Niacin | 6.8 mg |
| Vitamin B-6 | 0.79 mg |
| Folate, total | 148 ug |
| Folic acid | 119 ug |
| Folate, food | 29.0 ug |
| Folate, DFE | 231 ug |
| Choline, total | 11.0 mg |
| Vitamin B-12 | 0.89 ug |
| Vitamin B-12, added | 0.89 ug |
| Vitamin A, RAE | 9.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 82.0 ug |
| Carotene, alpha | 53.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 1372 ug |
| Vitamin E (alpha-tocopherol) | 0.27 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 5.0 ug |
| Vitamin K (phylloquinone) | 0.70 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.26 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.19 g |
| SFA 18:0 | 0.05 g |
| Fatty acids, total monounsaturated | 0.96 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 0.94 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.98 g |
| PUFA 18:2 | 0.89 g |
| PUFA 18:3 | 0.10 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roasted — USDA does not publish this profile for Cereal.
| Tryptophan | 0.09 g |
| Threonine | 0.24 g |
| Isoleucine | 0.26 g |
| Leucine | 0.80 g |
| Lysine | 0.12 g |
| Methionine | 0.10 g |
| Cystine | 0.11 g |
| Phenylalanine | 0.39 g |
| Tyrosine | 0.21 g |
| Valine | 0.34 g |
| Arginine | 0.24 g |
| Histidine | 0.18 g |
| Alanine | 0.46 g |
| Aspartic acid | 0.48 g |
| Glutamic acid | 1.9 g |
| Glycine | 0.27 g |
| Proline | 0.49 g |
| Serine | 0.38 g |
FAQ
Are corn puffs gluten-free?
Yes, corn puffs made from pure cornmeal are naturally gluten-free, but always check labels for cross-contamination or added ingredients that may contain gluten.
Can corn puffs be part of a healthy diet?
In moderation, yes. They provide energy and some fiber, but should be balanced with protein and healthy fats to avoid blood sugar spikes and ensure nutritional completeness.
How should corn puffs be stored?
Store in a cool, dry place in an airtight container to maintain freshness and prevent them from becoming stale or absorbing moisture.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 3.71 kcal/g · 8% calories from protein · 7.3 g fiber · 12.2 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 4.30 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.