Food guide

Cheese Puffs

Cheese Puffs is a staple dairy food used as a drink, topping or cooking ingredient.

Dairy

Nutrition per 100 g

Standardised to 100 g of cheese puffs for fair comparison. Typical serving: 30 g — 170 kcal per 30 g serving.

Nutrition information for Cheese Puffs
Nutrient	Per 100 g	Per serving (30 g)	Per 100 kcal
Energy	567 kcal	170 kcal	100 kcal
Protein	5.3 g	1.6 g	0.9 g
Carbohydrate	54.3 g	16.3 g	9.6 g
Fat	36.7 g	11 g	6.5 g
Fibre	0.7 g	0.2 g	0.1 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of cheese puffs, with a typical serving and FDA Daily Value for adults.

Micronutrients for Cheese Puffs
Nutrient	Per 100 g	Per serving (30 g)	% DV
Vitamins
Vitamin A	13 µg	3.9 µg	1%
Vitamin C	0.1 mg	0.03 mg	<1%
Vitamin D	0.1 µg	0.03 µg	<1%
Vitamin E	4.2 mg	1.3 mg	28%
Vitamin K	5.3 µg	1.6 µg	4%
Thiamin	0.18 mg	0.054 mg	15%
Riboflavin	0.38 mg	0.11 mg	29%
Niacin	2.6 mg	0.78 mg	16%
Vitamin B6	0.12 mg	0.036 mg	7%
Folate	80 µg	24 µg	20%
Vitamin B12	0.2 µg	0.06 µg	8%
Pantothenic acid	0.98 mg	0.29 mg	20%
Choline	11.6 mg	3.5 mg	2%
Minerals
Calcium	53 mg	15.9 mg	4%
Iron	1.7 mg	0.51 mg	9%
Magnesium	18 mg	5.4 mg	4%
Phosphorus	126 mg	37.8 mg	10%
Potassium	180 mg	54 mg	4%
Sodium	928 mg	278 mg	40%
Zinc	0.37 mg	0.11 mg	3%
Selenium	8.1 µg	2.4 µg	15%
Copper	0.041 mg	0.012 mg	5%
Manganese	0.059 mg	0.018 mg	3%

Source: USDA FoodData Central — Snacks, corn-based, extruded, puffs or twists, cheese-flavor

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat cheese puffs?

A commonly eaten food that can sit in a balanced pattern when portions are honest.
Cheese Puffs is a staple dairy food used as a drink, topping or cooking ingredient.

How to include it

Use as a protein side or in cooking rather than as a sweetened dessert.
Typical pairing ideas: Fruit, Oats, Coffee.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.