Cereals ready-to-eat, BARBARA'S PUFFINS, original
Whole food · Breakfast Cereals
Photo: Wikipedia
Barbara's Puffins are light, airy, and crispy corn and oat cereal puffs with a subtly sweet, toasty corn flavor. They offer a satisfying crunch that softens just enough in milk, making them a classic breakfast or snack. Nutritionally, they are a standout for their exceptionally high fiber content relative to their calorie count.
Calorie split: 7% protein · 84% carbs · 8% fat
↓ Full nutrition💚 Why it's loved
People love Puffins for their satisfying, light crunch and clean, toasty corn flavor that isn't overly sweet. They are beloved as a versatile cereal that works equally well in a bowl with milk, as a dry snack straight from the box, or even as a topping for yogurt.
⚠️ Watch-outs & how to enjoy it better
The high fiber content, while beneficial, can cause digestive discomfort (bloating, gas) if consumed in large amounts without adequate hydration. The cereal contains added sugar (18.5g per 100g), which can contribute to blood sugar spikes if eaten alone. To counteract this, pair it with a source of protein or healthy fat (like Greek yogurt, nuts, or seeds) and be mindful of portion size.
Key benefits
- Excellent source of dietary fiber (18.5g per 100g)
- Low in fat (3.7g per 100g)
- Provides plant-based protein (7.4g per 100g)
- Whole grain corn and oat based
- No artificial flavors, colors, or preservatives
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The name 'Puffins' is a playful nod to the cereal's light, puffed shape, not the seabird, though the bird is often used in their branding.
Full nutrition (USDA data · scales with serving)
| Water | 3.6 g |
| Energy | 333 kcal |
| Energy | 1395 kj |
| Protein | 7.4 g |
| Total lipid (fat) | 3.7 g |
| Ash | 1.3 g |
| Carbohydrate, by difference | 84.0 g |
| Fiber, total dietary | 18.5 g |
| Total Sugars | 18.5 g |
| Calcium, Ca | 70.0 mg |
| Iron, Fe | 1.3 mg |
| Magnesium, Mg | 107 mg |
| Phosphorus, P | 126 mg |
| Potassium, K | 315 mg |
| Sodium, Na | 704 mg |
| Zinc, Zn | 1.3 mg |
| Copper, Cu | 0.30 mg |
| Selenium, Se | 16.7 ug |
| Vitamin C, total ascorbic acid | 55.6 mg |
| Thiamin | 0.11 mg |
| Riboflavin | 0.07 mg |
| Niacin | 1.9 mg |
| Vitamin B-6 | 0.24 mg |
| Folate, total | 19.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 19.0 ug |
| Folate, DFE | 19.0 ug |
| Choline, total | 14.9 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 |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 775 ug |
| Vitamin E (alpha-tocopherol) | 0.89 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 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 | 0.00 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 | 0.00 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 2.2 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 2.2 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.1 g |
| PUFA 18:2 | 1.0 g |
| PUFA 18:3 | 0.04 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 |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
FAQ
Are Barbara's Puffins gluten-free?
While made from corn and oats, they are manufactured in a facility that processes wheat. They are not certified gluten-free and may not be suitable for those with celiac disease or severe gluten sensitivity.
Why is the fiber content so high?
The high fiber comes primarily from whole grain corn and oat bran, which are key ingredients. This makes them a very filling cereal option.
Can I use Puffins in baking?
Yes, they can be crushed and used as a crunchy topping for muffins, bars, or even as a substitute for some breadcrumbs in certain recipes.
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 3.33 kcal/g · 9% calories from protein · 18.5 g fiber · 18.5 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: 2.23 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.