Cereal, plain puffs
Common food
Photo: Wikipedia
Plain puffed cereal is a light, airy breakfast staple made from grains like corn or rice that have been heated under pressure until they pop. It offers a satisfyingly crisp, neutral flavor and a melt-in-your-mouth texture that serves as a blank canvas for other ingredients. Notably, it provides a substantial 8.7g of fiber per 100g, making it a surprisingly high-fiber option for a simple cereal.
Calorie split: 11% protein · 85% carbs · 4% fat
↓ Full nutrition💚 Why it's loved
People love plain puffs for their incredible simplicity and versatility—they act as a neutral, crunchy base that can be dressed up with fresh fruit, nuts, or a drizzle of honey. Their light, airy texture and mild flavor also make them a comforting, nostalgic choice for both children and adults.
⚠️ Watch-outs & how to enjoy it better
The very low sugar and fat content can make it taste bland on its own, and its high carbohydrate density (77.2g per 100g) may cause a rapid blood-sugar spike if eaten without protein or fat. To counteract this, pair it with Greek yogurt, a handful of nuts, or a sliced banana to slow digestion and add satiety.
Key benefits
- High in dietary fiber (8.7g per 100g) for digestive health.
- Very low in fat (1.66g per 100g) and sugar (0.22g per 100g).
- Lightweight and easy to digest, suitable for sensitive stomachs.
- Provides a moderate amount of plant-based protein (9.5g per 100g).
- Versatile base for both sweet and savory dishes.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The puffing process, which uses high heat and pressure, was first commercially patented in the late 19th century and is similar to the method used to make popcorn, though it works on the entire grain kernel rather than just the endosperm.
Full nutrition (USDA data · scales with serving)
| Water | 10.4 g |
| Energy | 357 kcal |
| Protein | 9.5 g |
| Total lipid (fat) | 1.7 g |
| Carbohydrate, by difference | 77.2 g |
| Fiber, total dietary | 8.7 g |
| Total Sugars | 0.22 g |
| Calcium, Ca | 13.0 mg |
| Iron, Fe | 0.86 mg |
| Magnesium, Mg | 36.0 mg |
| Phosphorus, P | 126 mg |
| Potassium, K | 101 mg |
| Sodium, Na | 4.0 mg |
| Zinc, Zn | 1.2 mg |
| Copper, Cu | 0.26 mg |
| Selenium, Se | 10.9 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.20 mg |
| Riboflavin | 0.03 mg |
| Niacin | 1.7 mg |
| Vitamin B-6 | 0.10 mg |
| Folate, total | 25.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 25.0 ug |
| Folate, DFE | 25.0 ug |
| Choline, total | 9.3 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 7.0 ug |
| Vitamin E (alpha-tocopherol) | 0.14 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.30 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.32 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 | 0.28 g |
| SFA 18:0 | 0.03 g |
| Fatty acids, total monounsaturated | 0.33 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.32 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.55 g |
| PUFA 18:2 | 0.50 g |
| PUFA 18:3 | 0.05 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
Is plain puffed cereal gluten-free?
It depends on the grain. Corn and rice puffs are naturally gluten-free, but wheat-based puffs contain gluten. Always check the packaging for allergen information.
Can I eat plain puffs on a low-carb diet?
Not typically. With 77.2g of carbs per 100g, it is a high-carbohydrate food and would not fit a standard low-carb or ketogenic diet.
How does it compare nutritionally to oatmeal?
Plain puffs are lower in fat and sugar but have a higher glycemic index than oatmeal, which is a whole grain with more complex carbs and beta-glucan fiber for sustained energy.
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 3.57 kcal/g · 11% calories from protein · 8.7 g fiber · 0.2 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: 0.04 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.