Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS
Whole food · Breakfast Cereals
Photo: Wikipedia
Golden Puffs are a sweet, honey-kissed, corn-based cereal from Malt-O-Meal, known for their light, airy, and satisfyingly crunchy texture. With a vibrant golden hue and a flavor reminiscent of honey and toasted grain, they are a nostalgic breakfast staple. Nutritionally, they are a high-carbohydrate, high-sugar option, providing a quick energy source but minimal protein or fat.
Calorie split: 6% protein · 92% carbs · 2% fat
↓ Full nutrition💚 Why it's loved
People love Golden Puffs for their delightful honey-sweet crunch and the nostalgic comfort of a classic, simple cereal. They are versatile, enjoyed with milk, as a dry snack, or even sprinkled over yogurt for added texture.
⚠️ Watch-outs & how to enjoy it better
The high sugar content (over 51g per 100g) can lead to rapid blood-sugar spikes, and it offers minimal protein or fiber to promote satiety. To counteract this, pair it with a source of protein or healthy fat like Greek yogurt, nuts, or a glass of milk, and practice portion control by sticking to a single serving.
Key benefits
- Provides a quick source of energy from carbohydrates
- Extremely low in fat, making it a light option
- A convenient, no-prep breakfast or snack
- Often fortified with vitamins and minerals
- Affordable and widely available
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Malt-O-Meal's Golden Puffs are a direct competitor to General Mills' Honey Nut Cheerios and are often sold in large, economical bags rather than boxes.
Full nutrition (USDA data · scales with serving)
| Water | 2.8 g |
| Energy | 370 kcal |
| Energy | 1550 kj |
| Protein | 5.8 g |
| Total lipid (fat) | 0.89 g |
| Ash | 0.86 g |
| Carbohydrate, by difference | 89.7 g |
| Fiber, total dietary | 2.6 g |
| Total Sugars | 51.3 g |
| Sucrose | 35.5 g |
| Glucose | 8.3 g |
| Fructose | 3.1 g |
| Lactose | 0.00 g |
| Maltose | 4.5 g |
| Galactose | 0.00 g |
| Starch | 21.4 g |
| Calcium, Ca | 11.0 mg |
| Iron, Fe | 7.9 mg |
| Magnesium, Mg | 46.0 mg |
| Phosphorus, P | 222 mg |
| Potassium, K | 204 mg |
| Sodium, Na | 204 mg |
| Zinc, Zn | 7.3 mg |
| Copper, Cu | 0.30 mg |
| Manganese, Mn | 0.85 mg |
| Selenium, Se | 27.2 ug |
| Vitamin C, total ascorbic acid | 27.6 mg |
| Thiamin | 1.7 mg |
| Riboflavin | 2.2 mg |
| Niacin | 25.2 mg |
| Pantothenic acid | 0.32 mg |
| Vitamin B-6 | 2.1 mg |
| Folate, total | 741 ug |
| Folic acid | 728 ug |
| Folate, food | 13.0 ug |
| Folate, DFE | 1250 ug |
| Choline, total | 14.4 mg |
| Vitamin B-12 | 6.7 ug |
| Vitamin B-12, added | 6.7 ug |
| Vitamin A, RAE | 555 ug |
| Retinol | 554 ug |
| Carotene, beta | 2.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 1852 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 94.0 ug |
| Vitamin E (alpha-tocopherol) | 0.43 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 151 iu |
| Vitamin D (D2 + D3) | 3.8 ug |
| Vitamin K (phylloquinone) | 1.1 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.16 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.12 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.02 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.22 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 16:1 c | 0.00 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 0.21 g |
| MUFA 18:1 c | 0.19 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 0.35 g |
| PUFA 18:2 | 0.33 g |
| PUFA 18:2 n-6 c,c | 0.32 g |
| PUFA 18:2 CLAs | 0.00 g |
| PUFA 18:3 | 0.02 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.02 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 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 | 0.03 g |
| Fatty acids, total trans-monoenoic | 0.02 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 0.02 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.00 g |
| Fatty acids, total trans-polyenoic | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.12 g |
| Threonine | 0.17 g |
| Isoleucine | 0.20 g |
| Leucine | 0.43 g |
| Lysine | 0.05 g |
| Methionine | 0.09 g |
| Cystine | 0.05 g |
| Phenylalanine | 0.32 g |
| Tyrosine | 0.14 g |
| Valine | 0.24 g |
| Arginine | 0.12 g |
| Histidine | 0.14 g |
| Alanine | 0.20 g |
| Aspartic acid | 0.27 g |
| Glutamic acid | 2.2 g |
| Glycine | 0.21 g |
| Proline | 0.44 g |
| Serine | 0.31 g |
FAQ
Is Golden Puffs a healthy cereal?
Golden Puffs are high in carbohydrates and sugar with low protein and fiber, so they are best enjoyed in moderation as part of a balanced diet.
Can I eat Golden Puffs on a gluten-free diet?
Golden Puffs are typically made from corn and are often gluten-free, but always check the label for cross-contamination warnings.
How does Golden Puffs compare to other sweet cereals?
Golden Puffs are similar to other honey-flavored corn cereals like Honey Nut Cheerios but are often more affordable and come in larger package sizes.
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 3.70 kcal/g · 6% calories from protein · 2.6 g fiber · 51.3 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: 1.00 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.