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Quinoa Puffs

Quinoa Puffs

EverydayCooked

Quinoa puffs are a processed whole grain snack made by heating quinoa kernels under pressure until they expand into light, airy clusters. While retaining quinoa’s gluten-free status and mild nutty flavor, the puffing process reduces its protein and fiber content compared to whole cooked quinoa. These crisp, ready-to-eat puffs serve as a low-calorie base for cereals or snacks, offering quick preparation versatility but less nutritional density than unprocessed quinoa.

Macro Impact

A 1 cup serving contains 113 calories, 4g protein, 21g carbs, and 1g fat.

Calorie Burn

How long would it take to burn off 113 calories?
Walking3.5 mph, moderate pace
26 min
YogaModerate effort, gentle pace
19 min
SwimmingModerate effort, freestyle
15 min
Biking12-14 mph, moderate effort
12 min
StairsStair climbing, moderate pace
13 min
Running5 mph (12 min/mile)
10 min

Nutrition Facts

Serving size1 cup (30 g)
Amount per serving
Calories113
% Daily Value*
Total Fat1g
2%
Saturated Fat0.3g
2%
Trans Fat0g
Polyunsaturated Fat0.6g
Monounsaturated Fat0.5g
Cholesterol0mg
0%
Sodium45mg
2%
Total Carbohydrate21g
8%
Dietary Fiber2g
8%
Total Sugars0.4g
Includes Added Sugars0g
0%
Protein4g
Vitamin D0mcg
0%
Calcium6mg
0%
Iron1mg
7%
Potassium45mg
1%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
21 / 275 g
8%
Fiber
2 / 28 g
8%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
2 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
1 / 78 g
2%
Monounsaturated
1 / 31 g
2%
Polyunsaturated
1 / 23 g
2%
Saturated
0 / 23 g
1%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
1%
Omega 6
1 / 19 g
3%
Omega 9
1 g
Protein
Protein
4 / 80 g
5%
Amino Acids
Histidine
0 / 3 g
3%
Isoleucine
0 / 2 g
11%
Leucine
0 / 3 g
8%
Lysine
0 / 2 g
10%
Methionine
0 / 1 g
7%
Phenylalanine
0 / 2 g
10%
Threonine
0 / 1 g
11%
Tryptophan
0 / 0 g
12%
Valine
0 / 2 g
11%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
1 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
3%
Riboflavin, B2
0 / 1 mg
3%
Niacin, B3
0 / 15 mg
2%
Pantothenic Acid, B5
0 / 5 mg
2%
Pyridoxine, B6
0 / 1 mg
2%
Biotin, B7
1 / 30 mcg
2%
Cobalamin, B12
0 / 2 mcg
0%
Folate
12 / 400 mcg
3%
Vitamin A
9 / 800 mcg
1%
Vitamin C
1 / 83 mg
1%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
2%
Vitamin K
1 / 105 mcg
1%
Minerals
Calcium
6 / 1k mg
1%
Copper
0 / 1 mg
10%
Iron
1 / 13 mg
9%
Magnesium
18 / 370 mg
5%
Manganese
0 / 2 mg
10%
Phosphorous
45 / 700 mg
6%
Potassium
45 / 3k mg
2%
Selenium
3 / 55 mcg
5%
Sodium
45 / 2.3k mg
2%
Zinc
0 / 10 mg
3%
Chromium
2 / 30 mcg
5%
Molybdenum
2 / 45 mcg
3%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
1 g
Caffeine
0 mg
Choline
3 mg
Taurine
0 mg

References

Data on this page was sourced from a publicly available first-party datasource.

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