Cheese puffs and twists, corn based, baked, low fat
Whole food · Snacks
Photo: Wikipedia
These are airy, extruded corn snacks baked to a light, crispy finish, offering a satisfying crunch without the deep-fried grease. Their taste is mildly sweet and corn-forward, with a salty, savory coating that makes them highly snackable. Nutritionally, they provide a high-carb, low-fat energy source with a modest amount of protein.
Calorie split: 8% protein · 67% carbs · 25% fat
↓ Full nutrition💚 Why it's loved
People love them for their addictive, airy crunch and the satisfying burst of savory, salty flavor that coats each piece. They are a versatile, no-mess snack perfect for sharing at parties or enjoying solo during a movie.
⚠️ Watch-outs & how to enjoy it better
The high refined carbohydrate content can lead to rapid blood-sugar spikes, and they are often high in sodium. To counteract this, pair them with a protein or healthy fat source (like hummus, cheese, or nuts) to slow digestion, practice strict portion control by measuring a single serving, and drink water to help manage sodium intake.
Key benefits
- Lower in fat than traditional fried chips due to baking.
- Provides a quick source of energy from carbohydrates.
- Gluten-free base ingredient (corn), suitable for many diets.
- Lightweight and portable for on-the-go snacking.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The iconic Cheeto was accidentally invented in 1948 when Frito-Lay founder Charles Doolin's corn chip dough was put through an experimental machine designed for making puffed rice cereal, creating the first cheese puff.
Full nutrition (USDA data · scales with serving)
| Water | 3.0 g |
| Energy | 432 kcal |
| Energy | 1809 kj |
| Protein | 8.5 g |
| Total lipid (fat) | 12.1 g |
| Ash | 4.0 g |
| Carbohydrate, by difference | 72.3 g |
| Fiber, total dietary | 3.6 g |
| Total Sugars | 7.3 g |
| Calcium, Ca | 357 mg |
| Iron, Fe | 1.3 mg |
| Magnesium, Mg | 41.0 mg |
| Phosphorus, P | 357 mg |
| Potassium, K | 286 mg |
| Sodium, Na | 842 mg |
| Zinc, Zn | 2.1 mg |
| Copper, Cu | 0.09 mg |
| Selenium, Se | 9.6 ug |
| Vitamin C, total ascorbic acid | 21.4 mg |
| Thiamin | 0.54 mg |
| Riboflavin | 0.61 mg |
| Niacin | 7.1 mg |
| Vitamin B-6 | 0.71 mg |
| Folate, total | 97.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 97.0 ug |
| Folate, DFE | 97.0 ug |
| Choline, total | 13.7 mg |
| Vitamin B-12 | 2.1 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 44.0 ug |
| Retinol | 38.0 ug |
| Carotene, beta | 58.0 ug |
| Carotene, alpha | 30.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 250 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 643 ug |
| Vitamin E (alpha-tocopherol) | 4.3 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) | 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 | 2.1 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 | 0.03 g |
| SFA 16:0 | 1.7 g |
| SFA 18:0 | 0.41 g |
| Fatty acids, total monounsaturated | 3.5 g |
| MUFA 16:1 | 0.03 g |
| MUFA 18:1 | 3.5 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 5.7 g |
| PUFA 18:2 | 5.4 g |
| PUFA 18:3 | 0.31 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 | 1.0 mg |
Amino acid profile (per 100g)
Estimated from Snacks, corn-based, extruded, puffs or twists, cheese-flavor — USDA does not publish this profile for Cheese puffs and twists.
| Tryptophan | 0.07 g |
| Threonine | 0.22 g |
| Isoleucine | 0.37 g |
| Leucine | 0.78 g |
| Lysine | 0.42 g |
| Methionine | 0.18 g |
| Cystine | 0.08 g |
| Phenylalanine | 0.37 g |
| Tyrosine | 0.29 g |
| Valine | 0.42 g |
| Arginine | 0.26 g |
| Histidine | 0.22 g |
| Alanine | 0.32 g |
| Aspartic acid | 0.45 g |
| Glutamic acid | 1.6 g |
| Glycine | 0.15 g |
| Proline | 0.77 g |
| Serine | 0.39 g |
| Hydroxyproline | 0.00 g |
FAQ
Are cheese puffs gluten-free?
Most are, as their primary ingredient is cornmeal. However, always check the label for potential cross-contamination or added wheat-based ingredients in the seasoning.
Why are they so light and airy?
They are made through extrusion, where corn dough is heated and forced through a die. The sudden pressure drop as it exits causes the moisture to flash into steam, puffing the snack instantly before it's baked or fried.
How do they differ from cheese curls?
The terms are often used interchangeably, but 'puffs' typically refer to the lighter, more spherical shapes, while 'curls' may be longer, more worm-like, and sometimes denser.
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 4.32 kcal/g · 8% calories from protein · 3.6 g fiber · 7.3 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: 2.94 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.