Puffs

Snack

Item Rating: 47/100

1 serving (77 grams) contains 243 calories, 7.3 grams of protein, 11.9 grams of fat, and 27.3 grams of carbohydrates.

Nutrition Information

1 cup (77g)

Calories		243.3
% Daily Value*
Total Fat		11.9 g	15%
	Saturated Fat	5.7 g	28%
	Polyunsaturated Fat	1.5 g
Cholesterol		53.9 mg	17%
Sodium		632.9 mg	27%
Total Carbohydrates		27.3 g	9%
	Dietary Fiber	0.9 g	3%
	Sugars	2.7 g
protein		7.3 g	14%
Vitamin D		6.2 mcg	31%
Calcium		39.3 mg	3%
Iron		1.9 mg	10%
Potassium		113.2 mg	2%

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

USDA FoodData - Puffs Data

U.S. Department of Agriculture

Official nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.

View source →

Food Attributes

🍯 Low sugar

🧈 High saturated fat

Source of Calories

Fat: 107 cal (43.6%)

Protein: 29 cal (11.9%)

Carbs: 109 cal (44.5%)

About Puffs

Puffs, commonly associated with puff pastry or baked puffed snacks, are light, airy, and crispy food items originating in French cuisine, often used for desserts or savory dishes. They typically consist of layers of dough with fat (butter or margarine) that expand during baking, creating a flaky texture. Nutritionally, puff-based products vary based on ingredients and preparation. For example, puffs may contain 316 calories per serving alongside 9.52g of protein, 35.4g of carbohydrates, and 15.4g of fat. While they are a source of quick energy due to their carbohydrate content, their fiber and micronutrient content tend to be low. Some derivatives include fortified and processed puffed snacks, but traditionally, they are made from basic flour, water, and fat mixtures.

Health Benefits

• Provides a quick energy source through a high carbohydrate content (35.4g per serving).
• Offers protein (9.52g per serving), which supports muscle repair and overall body functions.
• Contains small amounts of calcium (51mg) vital for bone health and cellular processes.

Dietary Considerations

Allergens: Contains gluten (from wheat), dairy (if butter or milk used), eggs (in some preparations)

Suitable for: Vegetarian (if no animal fat is used), lacto-ovo vegetarian (if includes dairy and eggs)

Not suitable for: Gluten-free diets, vegan diets (if made with butter or eggs), low-carb or ketogenic diets

Selection and Storage

Store puffs in an airtight container at room temperature for up to 1-2 days to retain crispness. To restore texture, reheat briefly in an oven.

Common Questions About Puffs Nutrition

Are puffs high in protein?

Puffs provide 9.52 grams of protein per 100 grams, which is moderate compared to other snacks. While it can contribute to your daily protein intake, it is not sufficient as a primary protein source.

Can I eat puffs on a keto diet?

Puffs are not ideal for a keto diet as they contain 35.4 grams of carbohydrates per 100 grams, which is too high for those focusing on low-carb intake typically allowed on keto.

Are puffs a healthy snack choice?

Puffs contain 316 calories, 15.4 grams of fat, and 822 milligrams of sodium per 100 grams, making them a calorie-dense, high-sodium snack. While they can be eaten occasionally, excessive consumption may contribute to weight gain and elevated sodium levels.

What is the recommended portion size for puffs?

A recommended portion size for puffs is about 30 grams, which contains approximately 95 calories, 2.85 grams of protein, and 246 milligrams of sodium. This keeps the snack portion-controlled and minimizes overconsumption.

How do puffs compare to popcorn as a snack?

Compared to popcorn, puffs are generally higher in calories, fat, and sodium while being lower in fiber. Popcorn has around 55 calories and 1.2 grams of fat per cup, making it a healthier, lower-calorie alternative for a snack.

Data Sources & Scientific References

1. USDA FoodData - Puffs Data

   U.S. Department of Agriculture

   Official nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.

   View source →