Puffed Wheat Cereal Nutrition Facts

Calories, fat, protein, and carbohydrate values for Puffed Wheat Cereal.


There are 44 calories in Puffed Wheat Cereal.


Nutrition Facts
Puffed Wheat Cereal
Serving Size:


cup (12 grams)

Amount Per Serving
Calories from Fat 1.3
Calories 44

% Daily Value*

Total Fat 0.1 grams

Saturated Fat 0 grams

Cholesterol 0 milligrams

Sodium 0.5 milligrams

Potassium 42 milligrams

Total Carbohydrates 9.6 grams

Dietary Fiber 0.5 grams

Protein 1.8 grams

Vitamin A


Vitamin C





Percent Daily Values are based on a 2000 calorie diet.

Food / Beverages > Grocery > Breads / Cereals / Grains > Cereals

How long would it take to burn off 45 KCal?
Walking (3mph) 12 minutes
Running (6mph) 4 minutes
Bicycling (10mph) 6 minutes
Values estimated based on person weighing 140 lbs.

Additional Information

In the realm of breakfast cereals, puffed wheat cereal stands out as a popular and nutritious choice. Made from pressurized and depressurized steamed whole wheat grains, puffed wheat cereal offers a unique texture and flavor that appeals to many. In this expert article, we will explore the features, benefits and drawbacks of puffed wheat cereal, highlight its nutritional profile and answer common questions about its consumption.
Features of puffed wheat cereal
Puffed wheat cereal has several notable characteristics that set it apart from other breakfast options:

  1. Texture: Puffed wheat cereal has a distinctive spongy texture. The process of pressurizing and releasing the wheat grains creates air pockets within the kernels, resulting in a light and airy texture that is enjoyable to eat.
  2. Appearance: Puffed wheat cereal is typically beige to brown in color. Its small, individual kernels are visually appealing and add variety to your breakfast bowl.

Benefits of Puffed Wheat Cereal

  1. Low in calories: For those looking for a low-calorie breakfast option, puffed wheat cereal fits the bill. With only 44 calories per cup, it offers a guilt-free way to start the day.
  2. Good source of carbohydrates: Puffed wheat cereal provides a significant amount of carbohydrates, with 9.6 grams per serving. Carbohydrates are the body’s primary source of energy, making Puffed Wheat Cereal an excellent choice for fueling your morning activities.
  3. Moderate protein content: While not a high-protein option, puffed wheat cereal contains 1.8 grams of protein per cup. Protein is essential for building and repairing tissues, and including a moderate amount in your breakfast can help you feel full and energized.
  4. Low fat: Puffed wheat cereal is virtually fat free, with only 0.1 grams of fat per serving. This makes it a good choice for people watching their fat intake or trying to lose weight.
  5. Convenience: Puffed wheat cereal is a convenient breakfast option that requires minimal preparation. It can be enjoyed with milk or yogurt, topped with fruit or nuts, or incorporated into homemade granola bars for a quick and nutritious snack.

Disadvantages of puffed wheat cereal

  1. Limited fiber content: While puffed wheat cereal provides some fiber, at 0.5 grams per cup, it is not considered a high-fiber cereal. If you are specifically looking to increase your fiber intake, consider pairing puffed wheat cereal with fiber-rich toppings or combining it with fiber-rich foods throughout the day.
  2. Lack of micronutrients: Puffed wheat cereal is not a significant source of vitamins and minerals. While it does contain small amounts of potassium, calcium, and iron, it is advisable to supplement your breakfast with other nutrient-dense foods to ensure a well-rounded diet.
  3. Potential Allergies: Individuals with wheat allergies or gluten sensitivities should exercise caution when consuming puffed wheat cereals, as they contain gluten. It is important to read labels and choose gluten-free alternatives when necessary.

Puffed wheat cereal offers a number of features, benefits and drawbacks to consider when choosing your breakfast options. With its low calorie content and moderate protein and carbohydrate content, it can be part of a balanced and nutritious breakfast. However, it’s important to note its limited fiber content and relatively low micronutrient profile. As with any food, puffed wheat cereal should be enjoyed as part of a varied diet that includes a variety of nutrient-dense foods. By understanding the characteristics of puffed wheat cereal, you can make informed decisions about incorporating it into your breakfast routine.

Questions and Answers

What is puffed wheat cereal?

Puffed wheat cereal is a breakfast food made by pressurizing and rapidly releasing steamed whole wheat grains. This process creates a light and spongy texture, making it an enjoyable cereal option.

Is puffed wheat a healthy choice?

Puffed wheat cereal can be part of a healthy breakfast. It is low in calories, virtually fat free, and provides a moderate amount of carbohydrates and protein. However, it is important to note that puffed wheat cereal is not a significant source of fiber or essential vitamins and minerals. To maintain a balanced diet, it is advisable to supplement puffed wheat cereal with other nutrient-dense foods.

Can anyone eat puffed wheat cereal?

While puffed wheat cereal is generally safe for consumption, individuals with wheat allergies or gluten sensitivities should exercise caution. Puffed wheat cereal contains gluten, so those with gluten-related conditions should choose gluten-free alternatives. It is always recommended to read product labels and consult with a healthcare professional if you have specific dietary restrictions or concerns.

How can I include puffed wheat cereal in my diet?

Puffed wheat cereal is a versatile breakfast option that can be enjoyed in a variety of ways. You can mix it with milk or yogurt, top it with fresh fruit or nuts, or use it as an ingredient in homemade granola bars. You can also combine it with other cereals or add it to trail mix for extra crunch. Be creative and experiment with different combinations to personalize your puffed wheat cereal experience.

Is puffed wheat cereal good for weight loss?

Puffed wheat cereal can be a good choice for weight loss diets due to its low calorie content. However, it is important to consider the overall balance of your diet and include a variety of nutrient-dense foods. While puffed wheat cereal can contribute to a calorie deficit, it is important to focus on portion control and combine it with other foods that provide essential nutrients to support overall health and well-being. Consultation with a registered dietitian can provide personalized guidance for your weight loss journey.