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Puffed wheat - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Puffed wheat consist of 1% fat, 14% protein, 71% carbs, 8.8% fiber and 2% water. With 377 of calories per 100g it's 86% lower than other foods in Sweets. In total 2.39% of the calories in Puffed wheat come from fat, 14.85% from protein and 75.33% from carbohydrates.

With 35.5g of carbs and a Glycemic Load of 28.4 in a portion of 50g, Puffed wheat should be avoided for a ketogenic or low-carb diet. It contains low amounts of Fructose, is Gluten free and has no Lactose.

Quick facts

  • high GI
  • high carb
  • high GL
  • low Fructose
  • Gluten free
  • Lactose free
  • high Zinc
  • high Iron
  • high Magnesium
  • high Potassium
  • high Vitamin B1

Nutrition facts

Nutrition facts
per 100g
Puffed wheat
Calories (kcal) 377 437.8
Fat (g) 1 16.9
Protein (g) 14 6.7
Carbohydrates (g) 71 61.5
Mono- & Di-Saccharides (g) 1 61.5
Polysaccharides (g) 70 61.5
Fibers (g) 8.8 3.8
Water (g) 2 4.9
[1] average of Sweets

Breakdown in percent (%) of total calories

An average portion size (50g) contains

  • 188.5 Calories
  • 0.5g of Fat
  • 7g of Protein
  • and 35.5g of Carbs
  • 70mg of Magnesium, that covers 21.88% of the recommended daily allowance (RDA) for Magnesium.
  • 1.4mg of Zinc - 14% of the RDA for Zinc.
  • 2.2mg of Iron - 18.33% of the RDA for Iron.
  • 195mg of Potassium - 4.88% of the RDA for Potassium.
  • No Vitamin C
  • No Vitamin B12

For every gram of carbs in Puffed wheat you get

  • 0.2 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Sweets have on average 0.11g of proteins per 1 gram of carbs.
  • 0.01 grams of fat (total average 0.66g, other foods in Sweets 0.27g)
  • 0.12 grams of fibers (total average 0.13g, other foods in Sweets 0.06g)

Nutrient distribution per gram

What vitamins are in Puffed wheat?

per 100g
Puffed wheat
Vitamin C (mg) 0 0.3
Vitamin E (mg) 1.4 1.7
Vitamin B1 / Thiamine (mg) 0.2 0.1
Vitamin B2 (mg) 0.06 0.1
Vitamin B6 (mg) 0.14 0.1
Vitamin B9 / Folate (μg) 20 12.2
Vitamin B12 (μg) 0 0.1
Retinol (μg) 0 11
beta-Carotene (μg) 0 52.6
[1] average of Sweets

Rich in vitamins?


The following chart displays the amount of vitamins per portion Size (50g) for Puffed wheat of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]RDA for a 20+ year old male

Minerals in Puffed wheat

per 100g
Puffed wheat
Magnesium (mg) 140 76.6
Zinc (mg) 2.8 1.1
Sodium (mg) 4 71.4
Calcium (mg) 25 70
Iron (mg) 4.4 3.9
Potassium (mg) 390 402.8
Phosphorus (mg) 350 162
[1] average of Sweets

High in minerals?


Again, for every mineral contained in Puffed wheat we looked at the portion size (50g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 20+ year old male


71% of Puffed wheat are carbs, per serving (50g) that is 35.5g of carbs.

Monosachharides and polysaccharides

per 100g
Puffed wheat
Monosaccharides (g) 1 44.8
Polysaccharides (g) 70 16.6
Total carbs (g) 71 61.5
[1] average of Sweets

How high is the Glycemic Index and the Glycemic Load for Puffed wheat?

The Glycemic Index of Puffed wheat is 80, which would be considered as high. The Glycemic Load in a normal serving is 28.4 and can be regarded as high.

Allergens in Puffed wheat

  • is Gluten free
  • has no Lactose
  • low amounts of Fructose

Fatty acids and cholesterol

Of the 1g total fat per 100g, 0.2g are saturated fatty acids (SFA), 0.7g are monounsaturated fatty acids (MUFA) and 0.2g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0mg.