USDA reference food

Cereal, flavored puffs

1 prepackaged single serving of cereal, flavored puffs (30 g) has 110 calories, 2g of protein, 0.5g of fat and less than 1g of fiber (USDA FoodData Central, the dietary survey database (FNDDS), FDC 2708473). It is one of 44 USDA descriptions of cereal.

FoodData Central 2708473, the dietary survey database (FNDDS), in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size1 prepackaged single serving (30g)

AmountPortion

Amount per serving

Calories110

% Daily Value*

Total Fat 0.5g1%

Saturated Fat 0g0%

Trans Fat not declared

Cholesterol 0mg0%

Sodium 125mg6%

Total Carbohydrate 25g9%

Dietary Fiber <1g2%

Total Sugars 11g

Includes Added Sugars not declared

Protein 2g3%

Vitamin D 1.5mcg7%

Calcium 0mg0%

Iron 2.9mg16%

Potassium 30mg1%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.

USDA values per 100 g (the dietary survey database (FNDDS)), scaled to the portion. Check the USDA record.

Protein per 100 g: 5.7g; more than 41% of 8,218 USDA reference foods
Calories per 100 g: 380; more than 85% of reference foods
Fiber per 100 g: 2.2g; more than 72% of reference foods

What a portion gives you

Fiber less than 1g2%

Protein 2g3%

Potassium 30mg1%

Calcium 0mg0%

Iron 2.9mg16%

Sodium 125mg6%

Ticks: 5% of the Daily Value (FDA: low) and 20% (high)

Source: USDA FoodData Central, the dietary survey database (FNDDS) (FDC 2708473); FDA Daily Values, 21 CFR 101.9.

Also rich in

Folate65 µg DFE in 1 prepackaged single serving (30 g), 16% of the Daily Value
Thiamin0.2 mg in 1 prepackaged single serving (30 g), 14% of the Daily Value
Vitamin B60.2 mg in 1 prepackaged single serving (30 g), 13% of the Daily Value
Niacin2.0 mg in 1 prepackaged single serving (30 g), 13% of the Daily Value
Riboflavin0.2 mg in 1 prepackaged single serving (30 g), 12% of the Daily Value
Vitamin B120.3 µg in 1 prepackaged single serving (30 g), 11% of the Daily Value

Source: USDA FoodData Central (FDC 2708473), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 89% carbohydrate, 5% fat and 6% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Where it sits among USDA reference foods

Per 100 g	This food	Share with less
Calories	380	85%
Protein	5.66 g	41%
Total fat	2.16 g	36%
Carbohydrate	83.8 g	98%
Fiber	2.20 g	72%
Total sugars	37.1 g	93%
Sodium	424 mg	80%

Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 6,012 to 8,218 reference foods that report each value; the share of them with less per 100 g.

Every nutrient in this record (65)

The portion is 1 prepackaged single serving (30 g); % DV is for that portion.

Energy, macronutrients and sugars (12)

Nutrient	Per portion	Per 100 g	% DV
Protein	1.70 g	5.66 g	3%
Total lipid (fat)	0.65 g	2.16 g	1%
Carbohydrate, by difference	25.1 g	83.8 g	9%
Energy	114 kcal	380 kcal
Alcohol, ethyl	0 g	0 g
Water	2.05 g	6.84 g
Total Sugars	11.1 g	37.1 g
Fiber, total dietary	0.66 g	2.20 g	2%
Cholesterol	0 mg	0 mg	0%
Fatty acids, total saturated	0.055 g	0.18 g	0%
Fatty acids, total monounsaturated	0.23 g	0.78 g
Fatty acids, total polyunsaturated	0.19 g	0.65 g

Minerals (9)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	2.40 mg	8.00 mg	0%
Iron, Fe	2.88 mg	9.61 mg	16%
Magnesium, Mg	6.30 mg	21.0 mg	2%
Phosphorus, P	21.0 mg	70.0 mg	2%
Potassium, K	27.0 mg	90.0 mg	1%
Sodium, Na	127 mg	424 mg	6%
Zinc, Zn	0.16 mg	0.54 mg	1%
Copper, Cu	0.026 mg	0.085 mg	3%
Selenium, Se	2.76 µg	9.20 µg	5%

Vitamins (23)

Nutrient	Per portion	Per 100 g	% DV
Retinol	0 µg	0 µg
Vitamin A, RAE	1.20 µg	4.00 µg	0%
Carotene, beta	10.2 µg	34.0 µg
Carotene, alpha	6.60 µg	22.0 µg
Vitamin E (alpha-tocopherol)	0.069 mg	0.23 mg	0%
Vitamin D (D2 + D3)	1.47 µg	4.90 µg	7%
Cryptoxanthin, beta	0 µg	0 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	170 µg	568 µg
Vitamin C, total ascorbic acid	0 mg	0 mg	0%
Thiamin	0.17 mg	0.57 mg	14%
Riboflavin	0.15 mg	0.51 mg	12%
Niacin	2.01 mg	6.70 mg	13%
Vitamin B-6	0.21 mg	0.72 mg	13%
Folate, total	40.5 µg	135 µg
Vitamin B-12	0.27 µg	0.89 µg	11%
Choline, total	1.74 mg	5.80 mg	0%
Vitamin K (phylloquinone)	0.24 µg	0.80 µg	0%
Folic acid	35.7 µg	119 µg
Folate, food	5.10 µg	17.0 µg
Folate, DFE	65.4 µg	218 µg	16%
Vitamin E, added	0 mg	0 mg
Vitamin B-12, added	0.27 µg	0.89 µg

Fatty acids (19)

Nutrient	Per portion	Per 100 g
SFA 4:0	0 g	0 g
SFA 6:0	0 g	0 g
SFA 8:0	0 g	0 g
SFA 10:0	0 g	0 g
SFA 12:0	0 g	0 g
SFA 14:0	0.00030 g	0.0010 g
SFA 16:0	0.041 g	0.14 g
SFA 18:0	0.0093 g	0.031 g
MUFA 18:1	0.23 g	0.75 g
PUFA 18:2	0.17 g	0.56 g
PUFA 18:3	0.026 g	0.086 g
PUFA 20:4	0 g	0 g
PUFA 22:6 n-3 (DHA)	0 g	0 g
MUFA 16:1	0.00090 g	0.0030 g
PUFA 18:4	0 g	0 g
MUFA 20:1	0.0057 g	0.019 g
PUFA 20:5 n-3 (EPA)	0 g	0 g
MUFA 22:1	0.00030 g	0.0010 g
PUFA 22:5 n-3 (DPA)	0 g	0 g

Source: USDA FoodData Central, FDC 2708473: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Other ways to eat cereal

USDA lists 44 preparations of cereal. The cereal page puts them side by side, per 100 g and per portion.

Compare every cereal preparation

Sources for this page

USDA FoodData Central: this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: survey foods and their household portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, its rounding and the Daily Values. ecfr.gov
21 CFR 101 subpart D, Nutrient content claims: the FDA thresholds the comparisons count. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov