Snacks, corn-based, extruded, puffs or twists, cheese-flavor, unenriched
Whole food · Snacks
Photo: Wikipedia
These are airy, crunchy, cheese-flavored corn puffs or twists, a classic extruded snack. Their texture is light and crisp, dissolving quickly with a savory, salty, and distinctly artificial cheese flavor. Nutritionally, they are a high-calorie, high-fat, and high-carb snack with minimal protein or fiber.
💚 Why it's loved
People love the intensely savory, umami-rich cheese flavor and the satisfying, light crunch. They are a nostalgic, convenient comfort food often associated with casual snacking, movies, and social gatherings.
⚠️ Watch-outs & how to enjoy it better
The high fat, calorie, and sodium content, combined with low fiber and protein, can contribute to blood sugar spikes and overconsumption. To counteract this, practice strict portion control (e.g., use a small bowl) and pair a serving with a source of protein (like Greek yogurt) or healthy fat (like an apple) to promote satiety.
Key benefits
- Provides quick energy from carbohydrates and fats
- Convenient, shelf-stable, and portable snack
- Low in sugar, containing less than 3g per 100g
- A source of sodium, which can aid electrolyte balance in small amounts
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The iconic cheese puff was reportedly invented by accident in the 1930s when a Flakie machine operator left a cornmeal mixture in the extruder over a weekend, creating the first puffed snack.
Full nutrition (scales with serving)
| Water | 1.5 g |
| Energy | 558 kcal |
| Energy | 2336 kj |
| Protein | 5.8 g |
| Total lipid (fat) | 35.8 g |
| Ash | 2.9 g |
| Carbohydrate, by difference | 54.1 g |
| Fiber, total dietary | 2.2 g |
| Total Sugars | 2.8 g |
| Glucose | 0.15 g |
| Lactose | 2.1 g |
| Galactose | 0.07 g |
| Calcium, Ca | 58.0 mg |
| Iron, Fe | 1.1 mg |
| Magnesium, Mg | 20.0 mg |
| Phosphorus, P | 108 mg |
| Potassium, K | 197 mg |
| Sodium, Na | 896 mg |
| Zinc, Zn | 0.60 mg |
| Copper, Cu | 0.06 mg |
| Manganese, Mn | 0.10 mg |
| Selenium, Se | 3.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.15 mg |
| Riboflavin | 0.20 mg |
| Niacin | 5.7 mg |
| Pantothenic acid | 0.37 mg |
| Vitamin B-6 | 0.06 mg |
| Folate, total | 120 ug |
| Folic acid | 86.0 ug |
| Folate, food | 34.0 ug |
| Folate, DFE | 180 ug |
| Vitamin B-12 | 0.48 ug |
| Vitamin A, RAE | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Vitamin E (alpha-tocopherol) | 5.1 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) | 36.1 ug |
| Vitamin K (Dihydrophylloquinone) | 5.3 ug |
| Fatty acids, total saturated | 5.5 g |
| SFA 4:0 | 0.03 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.04 g |
| SFA 12:0 | 0.04 g |
| SFA 14:0 | 0.16 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 4.1 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.95 g |
| SFA 20:0 | 0.14 g |
| SFA 22:0 | 0.05 g |
| Fatty acids, total monounsaturated | 10.4 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.06 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 9.7 g |
| MUFA 20:1 | 0.08 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 18.6 g |
| PUFA 18:2 | 18.2 g |
| PUFA 18:3 | 0.30 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.30 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 20:4 | 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 | 0.81 g |
| Fatty acids, total trans-monoenoic | 0.61 g |
| TFA 18:1 t | 0.61 g |
| TFA 18:2 t,t | 0.20 g |
| Fatty acids, total trans-polyenoic | 0.20 g |
| Cholesterol | 4.0 mg |
| Tryptophan | 0.09 g |
| Threonine | 0.39 g |
| Isoleucine | 0.37 g |
| Leucine | 0.78 g |
| Lysine | 0.46 g |
| Methionine | 0.15 g |
| Cystine | 0.14 g |
| Phenylalanine | 0.30 g |
| Tyrosine | 0.26 g |
| Valine | 0.40 g |
| Arginine | 0.28 g |
| Histidine | 0.18 g |
| Alanine | 0.42 g |
| Aspartic acid | 0.65 g |
| Glutamic acid | 1.4 g |
| Glycine | 0.22 g |
| Proline | 0.56 g |
| Serine | 0.37 g |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
Are cheese puffs made with real cheese?
Typically, they contain a cheese seasoning blend made from cheese powder, whey, and artificial flavors, rather than a significant amount of real cheese.
Why are they so high in fat?
The extrusion process uses high heat and pressure, and the puffs are often coated with oil to help the cheese seasoning adhere and enhance flavor and texture.
Can they be part of a balanced diet?
Yes, in strict moderation. They are best viewed as an occasional treat, not a nutritional staple, and should be consumed mindfully within your overall calorie and nutrient goals.