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

Picture of Puffed wheat

Puffed wheat consists of 1% fat, 14% protein, 71% carbs, 9% fiber and 2% water. Puffed wheat has 377 calories per 100g, that is 86% lower than other foods in Sweets. In total 2% of the calories in Puffed wheat are from fat, 15% from protein and 75% from carbohydrates.

  • High Glycemic Index Glycemic Index: 80
  • High in carbs 35.5g carbohydrates per portion of 50g
  • High Glycemic Load Glycemic Load: 28.4
  • High in zinc Covers 0.2% of Zinc RDA per portion
  • High in iron Covers 0.2% of Iron RDA per portion
  • High in magnesium Covers 0.2% of Magnesium RDA per portion
  • High in potassium Covers 0.1% of Potassium RDA per portion
  • High in vitamin B1 Covers 0.1% of Vitamin B1 RDA per portion

Can you eat Puffed wheat for a low carb diet?

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. Puffed wheat contains low amounts of Fructose, is Gluten free and has no Lactose.

Puffed wheat: nutrition facts & data

Nutrition facts
per 100g
Puffed wheat
avg Sweets[1]
Calories (kcal) 377.0 437.8
Fat (g) 1.0 16.9
Protein (g) 14.0 6.7
Carbohydrates (g) 71.0 61.5
Mono- & Di-Saccharides (g) 1.0 61.5
Polysaccharides (g) 70.0 61.5
Fibers (g) 8.8 3.8
Sodium (mg) 4.0 71.4
Water (g) 2.0 4.9
[1] average of Sweets

Breakdown in percent (%) of total calories

An average portion size (50g) of Puffed wheat contains:

  • 188.5 Calories
  • 0.5g of Fat
  • 7.0g of Protein
  • and 35.5g of Carbs
  • 2.0mg of sodium - 0.0% of the RDA for sodium.
  • 70.0mg of Magnesium, that covers 0.2% of the recommended daily allowance (RDA) for Magnesium.
  • 1.4mg of Zinc - 0.2% of the RDA for Zinc.
  • 2.2mg of Iron - 0.2% of the RDA for Iron.
  • 195.0mg of Potassium - 0.1% of the RDA for Potassium.
  • No Vitamin C
  • No Vitamin B12

For every gram of carbs in Puffed wheat you get

  • 0.20 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 0.28g)
  • 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 0.3
Vitamin E (mg) 1.4 1.7
Vitamin B1 / Thiamine (mg) 0.2 0.1
Vitamin B2 (mg) 0.1 0.1
Vitamin B6 (mg) 0.1 0.1
Vitamin B9 / Folate (μg) 20.0 12.2
Vitamin B12 (μg) 0.0 0.1
Retinol (μg) 0.0 11.0
beta-Carotene (μg) 0.0
[1] average of Sweets

Is Puffed wheat 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]Avg. RDA for a 19-30 year old adult
Learn more about RDA values for vitamins by clicking on the names in the table above.

Minerals in Puffed wheat

per 100g
Puffed wheat
Magnesium (mg) 140.0 76.6
Zinc (mg) 2.8 1.1
Sodium (mg) 4.0 71.4
Calcium (mg) 25.0 70.0
Iron (mg) 4.4 3.9
Potassium (mg) 390.0 402.8
Phosphorus (mg) 350.0 162.0
[1] average of Sweets

Is Puffed wheat 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 19-30 year old adult
Learn more about RDA values for minerals by clicking on the names in the table above.

Carbohydrates in Puffed wheat

71.0% of Puffed wheat are carbs, per serving of 50g that makes 35.5g of carbs.

Monosachharides and polysaccharides

per 100g
Puffed wheat
Monosaccharides (g) 1.0 44.8
Polysaccharides (g) 70.0 16.6
Total carbs (g) 71.0 61.5
[1] average of Sweets

How high are 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 in Puffed wheat

Of the 1.0g total fat per 100g in Puffed wheat, 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 0.0mg.