Puffed wheat cereal

Breakfast

Item Rating: 82/100

1 serving (16 grams) contains 60 calories, 2.0 grams of protein, 0.5 grams of fat, and 13.0 grams of carbohydrates.

Nutrition Information

1 cup (32g)

Calories		120
% Daily Value*
Total Fat		1 g	1%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		0 mg	0%
Total Carbohydrates		26 g	9%
	Dietary Fiber	2 g	7%
	Sugars	1 g
protein		4 g	8%
Vitamin D		0 mcg	0%
Calcium		10 mg	0%
Iron		1 mg	5%
Potassium		60 mg	1%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 9 cal (7.0%)

Protein: 16 cal (12.4%)

Carbs: 104 cal (80.6%)

About Puffed wheat cereal

Puffed wheat cereal is a breakfast product made by heating and pressurizing whole wheat grains until they expand. Originating from ancient grain preparation techniques, puffed cereals gained popularity in Western cuisine during the early 20th century due to their light texture and convenience. Puffed wheat is considered a low-calorie breakfast option, providing about 56 calories per cup (14g) when plain and unsweetened. It is low in fat, offers complex carbohydrates for energy, and contains about 2g of dietary fiber and 2g of protein per serving. It is also a source of essential nutrients like iron and magnesium, depending on processing and fortification levels.

Health Benefits

• Rich in dietary fiber, which supports digestive health and helps regulate blood sugar levels.
• Contains iron, contributing to the production of hemoglobin and improved oxygen transport in the body.
• Provides magnesium, which supports muscle and nerve function as well as bone health.

Dietary Considerations

Allergens: Contains wheat, gluten

Suitable for: Vegetarian, low-fat diets

Not suitable for: Gluten-free diets, low-carb or ketogenic diets

Selection and Storage

Store in an airtight container in a cool, dry place to maintain freshness and prevent staleness.

Common Questions About Puffed wheat cereal Nutrition

Is puffed wheat cereal high in protein?

Puffed wheat cereal is relatively low in protein, providing about 2-3 grams of protein per 1 cup (around 15-17 grams). While it can contribute to your daily protein intake, it is not a significant source compared to other breakfast options like eggs or Greek yogurt.

Can I eat puffed wheat cereal on a keto diet?

Puffed wheat cereal is not suitable for a keto diet, as it is relatively high in carbohydrates. A 1-cup serving typically contains around 12-15 grams of carbs and only about 0.5 grams of fat, which is not compatible with the high-fat, low-carb requirements of keto.

What are the health benefits or concerns of eating puffed wheat cereal?

Puffed wheat cereal is a low-calorie and low-fat option, making it a good choice for those monitoring calorie intake. However, it is low in fiber and protein, which may not keep you full for long. Additionally, some varieties may have added sugar, so it's essential to check the label when purchasing to avoid excess sugar intake.

What is the recommended portion size of puffed wheat cereal?

A typical serving size of puffed wheat cereal is 1 cup, which provides about 50-60 calories. Pairing it with milk or a plant-based alternative and additional toppings like nuts or fruit can make it a more balanced and satisfying meal.

How does puffed wheat cereal compare to other breakfast cereals?

Puffed wheat cereal is one of the simplest and least processed cereals, often containing no added sugar or artificial ingredients. It is lower in calories and fat compared to granola but also lacks the fiber and protein found in options like oatmeal or bran flakes, making it less filling on its own.

Data Sources & Scientific References